Body rotation/hip drive all basically mean rolling around the ‘long’ axis of your own body during the freestyle stroke, to ensure that your shoulders, torso, and hips all rotate together. If you want to feel of it visually, imagine you’re a kebab with the skewer running through your head, body and then concluding at your feet. Then as you rotate on the skewer, your head, shoulders, torso and hips should all move together in unison.
In swimming, we call body-roll your rotation around your ‘long axis’ throughout the stroke. This can be the rotation of your shoulders, torso, and hips. The phrases ‘rotation’ mean exactly the same thing, we use them interchangeably. For great efficient swimming approach, the shoulders, torso, and hips should all roll together as one. For your kick, this signifies you kick on the side slightly as you rotate.
Recovery easier, and Reduces risk of shoulder injury
Body roll is an essential part of your stroke technique, so much so that we call it an essential key of freestyle swimming. You will find many little-specialized reasons why body rotation is important but here is some principle: The more you rotate, the slower you will have the ability to move your arms. You should have the capacity to find a balance between rotation and your stroke speed – how fast it is possible to move your arms.
Rotation is an important element of fast freestyle, and the quantity you rotate will impact how you should swim so that you can have the speediest freestyle potential.
To appreciate this better yourself, lie on the ground after which try to ‘swim’ freestyle. This should be incredibly uncomfortable even if you should be super flexible, because trying to pull your hand from the front-to-back will confine your rotator-cuff muscles, and induce you to swing your arm broad to finish the ‘stroke’.
Next attempt lying directly on your side, with the bottom arm stretched in front of you. Now try ‘swim’ a freestyle stroke with your top arm and see how much simpler the recovery is. The small rotation has provided more space to finish the stroke therefore, your shoulders do not get jammed up in an uncomfortable position.
Good body rotation recruits the bigger muscles groups
In the freestyle stroke, it is quite rare to see someone with too much body roll but it is very common to see too little. It is also common to see swimmers rolling well to one side but not to the other in their stroke technique.
It does not matter how extended your arms are, if you have got good body rotation your arm will automatically attain further forward compared to if you had no body rotation. This implies your grab at the beginning of the stroke will start before, become more powerful, and in the end this all indicates fewer strokes per length. If you swim flat, with poor body rotation, your shoulder muscles will be doing all the work. The shoulder muscles are a lot smaller and weaker compared to the back or chest muscles, therefore swimming flat is more probably to lead to shoulder injuries.