Enhancing Core Engagement in Freestyle: Specialized Drills

In freestyle (front crawl), power and efficiency don’t just come from the arms and legs — they originate from a strong, stable core. Your core acts as the bridge between upper and lower body, helping you maintain a streamlined position, rotate effectively, and reduce drag. For swimmers looking to refine technique, prevent injury, or gain speed, enhancing core engagement is essential.

This article breaks down the importance of core strength in freestyle and provides a set of specialized drills designed to activate and strengthen your core while improving your swimming mechanics.

🧠 Why Core Engagement Matters in Freestyle

Your core includes the abs, obliques, lower back, hips, and glutes. In freestyle, a well-engaged core helps:

• Maintain a straight, horizontal body line

• Power rotation through the torso

• Stabilize the hips during kicks

• Transfer force efficiently between limbs

• Reduce drag and energy waste

Without good core control, swimmers often experience dropped hips, excessive side-to-side movement, and reduced propulsion.

🏊‍♂️ Specialized Drills to Enhance Core Engagement in Freestyle

Here are proven in-water drills that target and activate the core while reinforcing proper technique.

🔹 1. Streamline Kick on Back or Stomach

Purpose: Reinforces body alignment and tight core positioning.

How to Do It:

• Push off in streamline position with arms extended.

• Hold a tight body line while flutter kicking.

• Focus on keeping hips at the surface and engaging abs.

✅ Tip: Add a snorkel or use a kickboard to eliminate head movement and focus purely on core control.

🔹 2. Body Balance Drill

Purpose: Improves awareness of core-supported floating.

How to Do It:

• Float face down with arms extended, no kicking or sculling.

• Engage core to keep body horizontal and still.

• Alternate between arms extended and one-arm lead positions.

✅ Tip: Activate your lower abs to prevent the legs from sinking.

🔹 3. 3-3-3 Drill (Right Arm – Left Arm – Full Stroke)

Purpose: Challenges core stability during asymmetrical movement.

How to Do It:

• Perform three strokes with the right arm, three with the left, then three full freestyle strokes.

• Focus on keeping the torso and hips steady throughout.

✅ Tip: Keep the core engaged as you transition between arm patterns.

🔹 4. Kick with Pull Buoy Between Ankles

Purpose: Forces core and glutes to stabilize body without leg separation.

How to Do It:

• Place a pull buoy between your ankles and flutter kick.

• Keep a tight body line and prevent swaying.

✅ Tip: This drill is deceptively hard and excellent for isolating core control.

🔹 5. Vertical Kick with Streamline

Purpose: Builds core control, hip strength, and balance.

How to Do It:

• In deep water, perform flutter kicks while keeping hands in streamline overhead.

• Maintain a straight vertical position, using your core to stay aligned.

✅ Tip: Start with 10–15 seconds and build up to longer sets.

🔹 6. Freestyle with Band Around Ankles

Purpose: Eliminates leg separation and increases demand on core and upper body.

How to Do It:

• Tie a light band or tubing around your ankles.

• Swim freestyle and focus on maintaining balance and stroke rhythm using core support.

✅ Tip: Great for advanced swimmers to identify imbalances and build endurance.

🧘‍♂️ Bonus Dryland Core Exercises for Freestyle

Integrating these exercises 2–3 times per week will enhance in-water performance:

• Plank Variations (front, side, dynamic)

• Russian Twists (with or without medicine ball)

• Leg Raises + Flutter Kicks

• Superman Holds (for lower back and glute engagement)

• Bird Dogs (for core stability and spinal control)

✅ Consistency on land = efficiency in the water.

🧩 How to Incorporate These Drills into Practice

Here’s an example mini-set for core-focused freestyle training:

Core Drill Set (Total: ~800m)

• 2x50m Streamline kick on back

• 4x25m 3-3-3 Drill @ moderate pace

• 2x50m Pull buoy between ankles + swim

• 4x25m Freestyle with band around ankles

• 100m easy swim focusing on tight streamline

Add this set after your warm-up or include it as a technique-focused section of your main set.

🏁 Final Thoughts

Improving core engagement in freestyle isn’t just about getting stronger — it’s about swimming smarter. The more control you have over your body position and movement, the more efficient and powerful your stroke becomes.

By integrating these specialized drills into your training routine, you’ll swim with better alignment, less fatigue, and greater speed — all powered from the center of your body.