IM Head Position Drill: Maintaining Proper Alignment

The Silent Key to Smoother Transitions, Reduced Drag, and Faster Medley Times 

In the Individual Medley (IM), every stroke matters — but none is more sensitive to head position than the transitions between them. A slight lift of the chin during the butterfly-to-backstroke turn, a delayed return to neutral during backstroke, or a premature head lift in breaststroke can disrupt body alignment, increase drag, and cost you precious seconds.

The truth? Your head isn’t just a passenger in the IM — it’s the steering wheel. 

Poor head position doesn’t just affect one stroke — it sabotages the entire race. But with the right drill, you can train your body to maintain perfect alignment throughout all four strokes — even under fatigue.

Enter the IM Head Position Drill: a focused, low-effort, high-impact exercise designed to ingrain optimal head alignment from start to finish — without overthinking or overworking.

🧠 Why Head Position Is the Secret Weapon in IM

Your head is the heaviest part of your body — and where it goes, your hips follow.

✅ The Ideal Head Position in Each IM Stroke:    

Butterfly	Eyes forward, chin slightly tucked — lift only with the pull	Head lifts too early → hips sink → drag increases
Backstroke	Head neutral, eyes to sky — no tilting back or forward	Head tilted back → arches lower back → hips drop
Breaststroke	Eyes down and forward — chin just above water	Head lifts too high → hips sink → kick loses power
Freestyle	Head aligned with spine — turn to breathe, don’t lift	Head lifts up → body rolls excessively → stroke breaks

💡 The golden rule: Your head should always be in line with your spine — never leading, never lifting, never dropping.  

“If your head is wrong, your body is wrong. Fix the head, and the rest follows.”— Coach Eddie Reese  

🛠️ The IM Head Position Drill: Step-by-Step

This drill isolates head alignment across all four strokes — without the distraction of full strokes or kicks.

✅ How to Perform the Drill:

Equipment Needed:

• A snorkel (front-mounted) — eliminates breathing and lets you focus purely on head position

• Optional: Pull buoy between thighs to eliminate leg movement 

Drill Structure (Per 25m Segment):

1. Start on your back — in streamline

2. Swim 6–8 strokes of backstroke — focus on keeping head neutral, eyes to sky

3. Without stopping, rotate smoothly to your stomach — keep head aligned  

4. Swim 6–8 strokes of freestyle — keep head in line with spine, turn to breathe naturally

5. Without stopping, transition into breaststroke — keep head low, eyes down

6. Swim 6–8 strokes of breaststroke — maintain chin just above water, no lift

7. Without stopping, rotate to your back — again, keep head neutral

8. Repeat for 4–6 lengths 

⚠️ Do NOT lift your head to breathe — the snorkel removes the need. Your head stays still the entire time.  

🎯 Why This Drill Works     

Teaches Alignment	Forces you to maintain neutral head position through transitions — no cheating
Builds Muscle Memory	Repetition trains your neck and core to hold alignment automatically
Reduces Drag	Neutral head = streamlined body = less resistance
Improves Transitions	Smooth, controlled rotations between strokes — no head jerking
Enhances Race Simulation	Mimics the exact head movement (or lack thereof) needed in competition

💡 The snorkel is critical — it removes the instinct to lift your head to breathe, letting you focus purely on alignment.  

📈 Progressions for All Levels    

Beginner	2 x 25m — use snorkel + pull buoy	Just hold neutral head — no rush
Intermediate	4 x 25m — snorkel only	Add smooth transitions between strokes
Advanced	6 x 25m — no equipment	Add full stroke with minimal kick
Elite	8 x 25m — race pace	Maintain alignment under fatigue

🎯 Goal: Complete the full sequence without your head deviating more than 5° from neutral.  

🧠 Coaching Cues That Stick

🧱 “Your head is a brick — don’t lift it, don’t drop it. Just let it ride.”

🌊 “Your spine is a straight line — not a question mark.”

🔄 “Rotate your body — not your head.”

👀 “Eyes on the horizon in back. Eyes on the bottom in breast. Eyes on the wall in free.”

🕊️ “Still head. Still hips. Still speed.”  

⚠️ Common Mistakes — And How to Fix Them     

Lifting head during breaststroke	Drops hips, kills kick power	Cue: “Look at the bottom — not the ceiling”
Tilting head back in backstroke	Arching lower back → hip drop	Cue: “Imagine a tennis ball under your chin — don’t let it fall”
Turning head too wide in freestyle	Over-rotation → stroke imbalance	Cue: “Turn your ear to the sky — not your whole head”
Head bobbing between strokes	Disrupts streamline	Drill: Use snorkel — no breathing allowed
Rushing transitions	Head jerks → alignment lost	Slow down — focus on smooth rotation

📅 Sample IM Head Position Workout (45 Minutes)

Warm-Up:

• 400m easy choice

• 4 x 50m IM order drills (catch-up, 6-kick switch) 

Main Drill:

• 6 x 25m IM Head Position Drill (snorkel only) — focus on neutral head

  • Rest: 30s 

• 4 x 50m IM Order (full stroke) — focus: “Head stays still on transitions”

  • Rest: 45s

Race Simulation:

• 2 x 100m IM — focus ONLY on head alignment

  • Film each rep — review for head movement

Cool-Down:

• 200m easy backstroke

• 5 min neck and thoracic mobility (chin tucks, cat-cow)

📊 How to Track Progress    

Video Analysis	Film your 100m IM — freeze frame at each transition	Head should be aligned with spine — no tilt or lift
Perceived Effort	Rate 1–10 after drill	Should feel easier as alignment improves
Stroke Count	Count strokes per 25m	Should stabilize or decrease as drag reduces
Split Consistency	Compare 50m splits in IM	Smoother transitions = more even splits

Final Thoughts

In the IM, small details win big races. And few details are smaller — or more powerful — than head position.

You don’t need to swim faster to swim better. You just need to hold your head steady.

When your head is aligned, your hips stay high.When your hips stay high, your drag drops.When your drag drops, your speed rises — effortlessly.

So next time you push off for an IM set, don’t just think about your arms, your kick, or your turns.

Think about your head. 

Let it stay still.Let it stay aligned.Let it lead you to your fastest medley yet.

Still head. Straight spine. Smooth swim. 

Because in the IM, the fastest swimmers aren’t the strongest — they’re the most aligned. 💙🏊‍♂️