At Piranha, our certified swimming coaches use a proven mix of swimming drills for beginners that help every new swimmer develop strong, safe habits from the very first lesson. These drills, trusted by swim instructors worldwide, are perfect for children and adults who are just getting started.
Below, you’ll find expert-recommended swimming drills designed to help beginners build a solid foundation, improve coordination, and make every session both fun and rewarding.
Expert-Recommended Swimming Drills for Beginners
Freestyle Kick Drill
A strong kick is essential for speed and stability in the water and is considered one of the most crucial swimming drills for beginners.
Swimmers hold onto the pool edge or a kickboard and practice kicking with straight legs and pointed toes.
Coaches watch for steady, splashy kicks and give feedback on body position and ankle movement.
This drill helps beginners build leg strength and develop the rhythm needed for freestyle and backstroke.
Tip: Focus on gentle, consistent kicks and keep your hips high in the water.
Streamline Glide Drill
Learning to move efficiently through the water starts with a perfect streamline position.
Swimmers push off the wall with arms extended overhead, squeezing their ears with their upper arms and holding their body tight and straight.
The goal is to glide as far as possible before beginning to kick or stroke.
This drill teaches proper body alignment, reduces drag, and builds core strength.
Tip: Practice streamlining every time you push off the wall; good habits here make a big difference!
Catch-Up Drill
The catch-up swimming drill for beginners encourages correct arm movement in freestyle.
Swimmers perform freestyle strokes but only begin the next stroke when both hands “meet” at the front, like a high-five underwater.
This drill slows down the stroke, allowing swimmers to focus on hand entry, body rotation, and breathing.
It’s excellent for building muscle memory and preventing “windmill” arms.
Tip: Use slow, controlled movements and remember to rotate your body with each stroke.
Single Arm Drill
Focusing on one arm at a time can highlight and fix stroke weaknesses.
Swimmers keep one arm at their side while the other performs a full freestyle stroke.
The non-stroking arm helps with balance and body position.
This drill builds coordination, encourages proper breathing, and strengthens both sides of the body.
Tip: Switch arms each length to build symmetry and even out your technique.
Backstroke Kick Drill
Backstroke kick swimming drills help new swimmers get comfortable on their backs and develop a steady kick.
Using a kickboard or with arms at their sides, swimmers practice flutter kicks while maintaining a flat, relaxed body.
Coaches give feedback on head position, leg movement, and overall alignment.
This drill is key for learning balance and improving core strength.
Tip: Look up, relax your neck, and keep your hips near the surface.
Sculling Drill
Sculling improves feel for the water and hand positioning.
Swimmers move their hands in small, figure-eight motions in front of their bodies, keeping elbows high.
The focus is on gentle pressure against the water, not speed or distance.
Sculling teaches swimmers how to “hold” the water and develop propulsion with their hands.
Tip: Try sculling in different positions, on your front, back, or even with a kickboard, for variety and skill growth.
Side Kicking Drill
Side kicking builds a strong, balanced kick and helps with breathing technique.
Swimmers lie on one side, with one arm extended and the other resting on their hip or along their side, practicing steady kicks.
This drill improves balance and teaches the correct position for breathing in freestyle.
It’s also helpful for developing a strong, efficient flutter kick.
Tip: Switch sides regularly and keep your face in the water, rolling to breathe as needed.
Pull Buoy Drill
A pull buoy drill isolates the arms, letting swimmers focus on upper body technique.
Swimmers place a pull buoy between their thighs or ankles and swim freestyle or backstroke without kicking.
This forces the arms to do all the work, building strength and improving stroke efficiency.
Coaches watch for elbow position and a smooth, controlled pull.
Tip: Don’t squeeze the pull buoy too hard; let it support your legs so you can focus on a clean arm stroke.
Breathing and Timing Drill
Breathing is one of the trickiest parts for beginners, but this drill makes it easier.
Swimmers practice rhythmic breathing patterns, such as breathing every three strokes in freestyle.
The focus is on exhaling underwater and turning the head smoothly to breathe without disrupting the stroke.
This drill improves timing, reduces panic, and helps build confidence in the water.
Tip: Practice relaxed breathing out through your nose when your face is in the water, then turn and inhale quickly but calmly.
The Science Behind Effective Beginner Swim Drills
At Piranha, our certified coaches select the most appropriate swimming drills for beginners that build proper muscle memory, prevent injury, and ensure long-term skill development. By focusing on the “why” behind each drill, new swimmers develop better technique and more confidence in the water.
How Proper Technique Prevents Injury
Swimming with correct form is essential to avoid common injuries such as shoulder strains, neck pain, or lower back issues.
Certified instructors teach beginners how to align their bodies, kick efficiently, and use smooth arm motions.
Drills that emphasize posture and balance help reduce the risk of muscle overuse or joint stress.
Proper breathing techniques keep swimmers relaxed and reduce tension, lowering the likelihood of cramping or panic in the water.
Coach’s Insight: Starting with solid fundamentals helps prevent bad habits that can lead to discomfort or injury as swimmers advance.
The Role of Repetition in Skill Building
Mastery in swimming comes from consistent, focused practice.
Repetition allows new swimmers to “hardwire” correct movements into muscle memory.
By repeating the same drills, swimmers build coordination, timing, and confidence in each skill.
Regular practice under the watchful eye of a coach ensures gradual, safe progress.
Tip for Parents: Encourage your child to repeat key drills between lessons; steady repetition is key to long-term improvement.
Common Mistakes and How Certified Instructors Correct Them
Even enthusiastic beginners make mistakes, but professional coaching makes all the difference. Here’s how the process works when you book swimming lessons with Piranha:
Typical Technique Errors in Swimming Drills for Beginners
Some of the most common technique errors include:
Dropping the hips or legs too low in the water, causing drag
Crossing arms over the midline during freestyle strokes
Holding the breath instead of exhaling underwater
Overkicking or “bicycle kicking” with stiff legs
Lifting the head too much during breathing
How Coaches Identify and Address Bad Habits
Certified instructors spot errors quickly by:
Watching swimmers from different angles, above and below water, to analyze form
Giving immediate, specific feedback on body position, arm motion, and breathing
Demonstrating correct movements and using visual cues for clarity
Coaches then correct habits by:
Breaking down the stroke into smaller steps for focused practice
Using targeted drills to isolate and fix weaknesses
Repeating skills until good habits replace old ones
Feedback Methods Used by Certified Instructors
Effective feedback is essential for growth and confidence.
Coaches give positive, encouraging feedback so swimmers stay motivated
Corrections are clear, specific, and easy to understand
Sometimes, instructors use video analysis or mirrors in the water to help swimmers see and feel the difference
Regular check-ins ensure swimmers (and parents) understand what’s going well and what still needs practice.