How to Teach Freestyle: Drills and Techniques

Freestyle, often called the front crawl, is one of the most widely taught and practiced strokes in swimming. Known for its speed and efficiency, freestyle is essential for competitive swimmers and recreational learners alike. Teaching freestyle requires a balance of breaking down the technique into manageable parts, using targeted drills, and reinforcing correct movements through repetition and feedback.

This guide will walk you through how to teach freestyle step by step, supported by effective drills and teaching techniques.

🏊 Breaking Down the Freestyle Stroke

Before teaching, it’s important to simplify freestyle into its main components:

1. Body Position – Streamlined and horizontal on the water.

2. Kick – Flutter kick with relaxed ankles and small, continuous movements.

3. Arm Stroke – Alternating arm recovery, catch, pull, and push phases.

4. Breathing – Rhythmic side breathing coordinated with arm movements.

5. Timing & Coordination – Smooth, alternating movement of arms and legs with consistent breathing.

By teaching these parts individually and then integrating them, swimmers can develop strong, efficient freestyle skills.

🔑 Step-by-Step Drills for Teaching Freestyle

1. Body Position Drills

• Push and Glide: Swimmers push off the wall in a streamlined position to feel proper alignment.

• Superman Drill: Extend arms forward and float while kicking lightly to reinforce balance.

2. Kick Drills

• Kickboard Flutter Kicks: Focus on small, fast kicks from the hips.

• Vertical Kicking: Builds strength and ensures kicks originate from the hips, not the knees.

3. Arm Stroke Drills

• Single-Arm Freestyle: Swim using one arm at a time to emphasize the underwater pull.

• Fingertip Drag Drill: Drag fingertips along the water surface during recovery to promote high elbow position.

4. Breathing Drills

• Side Kick with Breathing: Kick on the side, rotating the head to breathe while keeping one arm extended.

• 3-3-3 Drill: Swim three strokes with the right arm, three with the left, then three full-stroke cycles to build rhythm.

5. Timing and Coordination Drills

• Catch-Up Drill: Swimmers touch one hand to the other in front before beginning the next stroke.

• Breathing Every 3rd Stroke: Encourages bilateral breathing and smoother timing.

👩‍🏫 Tips for Coaches and Parents

• Start slow and emphasize technique over speed.

• Use visual demonstrations and, if possible, video feedback.

• Give specific corrections, such as “kick from the hips” instead of “kick harder.”

• Keep lessons engaging with short drill sets and fun challenges.

🎯 Conclusion

Teaching freestyle is about building strong fundamentals through progressive drills and clear technique breakdowns. By focusing on body position, kick, arm stroke, breathing, and coordination, swimmers can develop efficient freestyle technique that sets the foundation for both competitive performance and lifelong swimming enjoyment.