Efficient Swimming Fundamentals Course #1. Head Alignment

1.1 How to Align the Head While Swimming: Video Analysis

Welcome to the inaugural chapter of the online swimming course, ‘Swimming with Rafa Aledo’. In this initial chapter, we will focus on head positioning. Despite accounting for only 8% of the body’s mass, it functions as a rudder for the rest of the body.

We have evolved to maintain verticality, where our spine and head are aligned vertically, and our gaze is horizontal. This allows us to be efficient bipedal runners.

However, to be efficient and hydrodynamic swimmers, our position in the water must be entirely horizontal, just as we observe in swift aquatic animals like the dolphin.

If we observe current Olympic champions like Phelps, we can see that they always keep their head aligned with the torso in a horizontal position, both when breathing and when not. Their torso and head move as a single unit, so when they perform the roll, their head and torso turn together as one. In this manner, we achieve minimal water resistance.

In this video, you can observe how Phelps and other current Olympic champions align their torso and head through relaxation, something within reach of any swimmer aiming to minimize resistance and prevent injuries.

1.2 How to Align the Head While Swimming. Practice

In this video, we will teach you how to make your body as narrow and elongated as possible, mimicking the shape of a dolphin, all through relaxation. This quality is attainable for every swimmer. We will relax our neck muscles while executing a gentle leg kick. Remember, the goal is not to move forward, but to achieve the most hydrodynamic position possible in a relaxed manner, respecting the natural curves of the spine. This exercise can also be performed with a snorkel or without it.

Once you have achieved that cylindrical shape, the next step is to transfer the head alignment to your strokes. Take a few strokes without losing alignment and without breathing, unless you are using a snorkel.

1.3 How to Position Your Head While Swimming: Training Routine

In this training routine, your ability to relax will be put to the test, so you must be very patient until you are sure you have automated the alignment of your head and torso. Repeat it as many times as necessary until you feel comfortable with this position, which may feel unnatural for a terrestrial human.

All lessons in this course