Ch4

Body Position & Balance

Horizontal body alignment

• Your body should stay as flat as possible on the water surface.
• Eyes look down (not forward) to keep the neck aligned with the spine.
• Hips should stay near the surface — avoid letting legs sink.
• A good horizontal position reduces drag and conserves energy.

Streamline position (arms extended, body tight)

• Arms fully extended above the head, hands overlapped.
• Biceps close to ears, elbows locked straight.
• Body long and tight — like an arrow.
• Used after push-offs, dives, and between strokes for speed and glide.

Relaxation and buoyancy awareness

• Tension = sinking. Relax your muscles to float better.
• Test buoyancy by gently holding a deep breath and letting your body rise.
• Try floating in a star or back float position with relaxed breathing.
• Trust the water to support your body — especially in saltwater or pools with higher buoyancy.

Core engagement for balance

• Use your core muscles (abs, lower back) to stay stable.
• A strong core keeps hips from sinking and helps with stroke power.
• Practice gentle tightening of the core while floating or kicking.
• Think of “pulling your belly button toward your spine.”