Efficient Swimming Fundamentals Course #7. Rolling

7.1 Rolling: Theory

The roll is the movement of the core or hips that allows us to transfer energy to the arms and legs. However, rolling is a double-edged sword.,  as it can either enhance the power of our arms and legs when the roll is controlled  or it can sink us, deviate us from the straight line, and diminish the force of arms and legs when overdone.

If we envision our core like a clock, for instance, we can observe that Phelps’ roll ranges between 7  and 5, with 6 being a transitional position. We can see that Ledecky, Sharon Van  and other current Olympic champions also master this technique.

Furthermore, if we over-rotate, we won’t be able to achieve a proper grip, as our shoulder lacks the necessary articulation to do so, and we won’t efficiently harness the combined force of both arms.

7.2 Rolling: Practice

Through the act of rolling, we do not alter our buoyancy, for it is contingent upon our density, a parameter unaltered by the passage of days. Yet, thanks to it, we shall be able to intertwine arms and legs in an efficient manner. Indeed, one must be adept at tempering the roll, for exceeding it would result in a wasteful expenditure of energy and time between strokes, not to mention a deviation from the straight trajectory.

7.3 Rolling: Training Regimen

In its rightful measure, rolling generates a substantial amount of energy that will be harnessed by the limbs. However, should one overindulge in rolling, this energy will not be effectively utilized by the limbs for propulsion and progression. Ensure not to exceed the roll.

All lessons in this course