This drill helps you maintain your streamline while rotating and kicking at the same time. The corkscrew kick is flutter kick in a streamlined position while continuously rotating from your stomach to your back. Breathe in when kicking on your back, breath out when kicking on your stomach. 

How to do it 

• Start kicking in a streamlined position on your stomach


• Slowly exhale through your nose and rotate along your vertical axis on to your back 


• Hold this position for a couple seconds, breathe in, and rotate back to your stomach while exhaling slowly


• Repeat this movement


• Do not rush this drill, it is all about staying in control of your movements

Focus points 

• Maintain a steady and constant kick to gain more control over your rotation


• Keep your head locked in between your arms, initiate body rotation with your shoulders


• Your core is engaged the entire time – keep your belly button in and stretch out your arms as much as you can


• Breathe out through your nose to prevent water entering your nostrils

Coach tip

Alternate this drill with the alternating side kick. Focus on your core control while rotating and kicking at the same time.