Streamline push-off
Repeat only the push-off and streamlined body line so the wall exit is stable before adding kick and breakout.
- Stroke
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Choice
- Goal
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Turns and streamlines
- Level
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Beginner
How to do it
Place both feet on the wall, submerge to a comfortable depth, and push firmly. Stack one hand over the other, frame the head with the arms, and keep the body long. Let the push carry you a few metres before standing or beginning an easy breakout.
Key cues
- Push evenly with both feet.
- Stack one hand over the other and keep the arms close to the head.
- Keep the ribs and pelvis aligned.
- Position quality matters more than distance.
Common mistakes
- Opening the arms immediately after leaving the wall.
- Lifting the head to look forward.
- Arching the lower back hard.
- Trying to glide as far as possible until almost stopped.
Practice format
6 to 8 repetitions from the wall to 5 to 10 m, with full recovery between attempts.
Point d’attention
Safety
Use a clear area at a depth appropriate for the pool and local rules. Do not deliberately extend the breath hold.