The sidekick is a great way to stimulate body rotation in freestyle. It teaches you how to balance on your side while kicking yourself forward and staying streamlined at the same time. If your kick is not strong enough yet, use fins for propulsion.

How to do it 

• Start kicking on your stomach with one arm stretched out in front of you, one arm close to your body


• While keeping a steady kick, slowly turn to the side.


• At this point your shoulder is lifted out of the water and your hips and legs are turned to the side as well


• Keep your head in the water and in neutral position. Look straight down towards the bottom of the pool

Focus points 

• Kick steady and face down towards the bottom of the pool


• Lift your shoulder out of the water while facing down, don’t rotate your head as well


• Keep your core tight and your feet up as high as possible

Coach tip

Alternate the sidekick with swimming freestyle. Keep repeating this drill until it feels easy, also without fins. You will notice that you are rotating more and breathing feels easier.