How to Use a Mirror Drill to Check Breaststroke Body Alignment

In breaststroke, body alignment is everything. A streamlined body reduces drag, improves efficiency, and allows swimmers to glide longer with less effort. But unless you have a coach watching you from poolside, it's hard to know if your head, hips, and spine are properly aligned. That’s where the mirror drill comes in.

Using a simple mirror placed at the bottom of a shallow pool, swimmers can see their technique in real time and make critical adjustments to improve form. This article breaks down how to use a mirror drill to check and improve breaststroke body alignment.

🧠 Why Body Alignment Matters in Breaststroke

Proper alignment in breaststroke minimizes resistance and ensures that the kick and pull translate into forward motion instead of wasted energy. Key alignment cues include:

• Head in neutral position (not looking forward or up)

• Spine in a straight line

• Hips high and close to the water surface

• Minimal vertical movement during the stroke cycle

🔍 What Is a Mirror Drill?

A mirror drill involves placing a shatterproof mirror at the bottom of a pool lane (usually in shallow water), allowing swimmers to watch their technique live as they swim over it.

✅ Think of it as a visual feedback tool — like watching yourself lift weights in a gym mirror.

🛠️ How to Set Up the Mirror Drill

What You Need:

• A water-safe, shatterproof mirror (acrylic or polycarbonate works best)

• A flat, shallow pool area (3–4 feet deep)

• Weighted edges or suction to keep the mirror still (optional but helpful)

Setup:

1. Place the mirror at the center of the lane, shiny side up.

2. Position it lengthwise, parallel to the swimmer’s body path.

3. Ensure it's anchored and won’t float or shift during the drill.

   
   

🏊‍♂️ How to Perform the Mirror Drill

Step 1: Push Off Gently

Start with a light push-off from the wall to float directly above the mirror in a streamlined glide.

Step 2: Start Slow-Focus Breaststroke

Swim 3–5 strokes at about 50% effort to:

• Observe head position: Are you looking down or too far ahead?

• Monitor spine alignment: Is your back straight or arching?

• Check hip movement: Are they staying near the surface?

Step 3: Pause Between Strokes

Take time after each stroke to adjust alignment and internalize corrections. Think: Am I as flat and long as possible?

Step 4: Record Your Form (Optional)

If allowed, mount a waterproof camera above or beside the mirror for later analysis.

🔁 Mirror Drill Variations

🔹 Kick-Only with Mirror

Use a kickboard or streamline position to isolate body position during the breaststroke kick phase.

🔹 Pull-Only with Mirror

Focus on arm movement and how it affects head and chest alignment.

🔹 Glide and Pause Drill

After a full stroke, glide over the mirror and pause, holding streamline to assess position.

✅ What to Look for During the Drill

Alignment Element	What You Want to See	Common Mistakes to Correct
Head Position	Eyes looking down, neck relaxed	Looking forward, chin jutting
Shoulders and Spine	Flat and horizontal	Hunched or arched back
Hips and Legs	Near the surface, moving smoothly	Dropped hips, legs sinking
Kick Symmetry	Balanced whip motion	Asymmetrical or wide kick
Glide Phase	Long and streamlined	Short or rushed glides

🧩 Pro Tips

• Do the drill early in the session when you're freshest.

• Combine mirror work with coach feedback or video review.

• Keep sessions short (10–15 minutes) to avoid eye strain or overthinking.

• Practice the drill once a week for noticeable gains in alignment.

🏁 Final Thoughts

The mirror drill is a simple but powerful tool to help swimmers fine-tune one of the most overlooked elements of breaststroke — body alignment. By seeing yourself in motion and making live corrections, you build awareness and control, leading to better technique, less drag, and faster swims.