There are two ways to practice freestyle dry-land rehearsal. Decide where the water surface is, and practice the correct posture and movements.

Rehearsal Types

Standing position

・ In standing rehearsal, practice in a standing position. The water surface is parallel to the wall.

・ This is ideal for breathing practice since the axis of your body is completely straight.

・ This is also used to practice your arm movements coordinated with your hips.

Bending position

・ In bent-over rehearsal, practice in a position bent over at the waist. The water surface is parallel to the floor.

・ This is ideal for recovery or switch practice since your body posture is similar to when you swim in the water.

・ If your body is not bent forward enough, the range of motion of your shoulder will change and you cannot move your arms correctly. Make your back as parallel to the floor as possible.