10 Swimming Drills for Beginners to Build Confidence in the Water

Learning to swim is a transformative skill that opens up a world of fitness, recreation, and safety. For many beginners, the water can feel intimidating, but with the right approach and practice, you can build confidence and become a proficient swimmer. In this guide, we'll explore 10 essential swimming drills designed to help novice swimmers develop technique, overcome fear, and enjoy their time in the water.

Why Confidence Matters in Swimming

Before diving into the drills, it's crucial to understand that confidence is the foundation of excellent swimming. Fear and anxiety can cause tension, which makes swimming more difficult and less enjoyable. These drills are not just about technique—they're about creating a positive, empowering relationship with the water.

1. Wall Glide Drill

Focus: Buoyancy and Body Position

Start in shallow water near the pool's edge. Hold onto the wall and push off gently, allowing your body to glide through the water. The goal is to feel how your body naturally floats and moves. This drill helps overcome initial water anxiety and teaches you that the water supports you.

Pro Tip: Practice keeping your body horizontal and your face in the water. Relax and let the water do the work.

2. Breath Control Drill

Focus: Breathing Technique

Drill: Use the edge of the pool for support while practicing your breathing technique. Turn your head to the side, keeping one ear in the water. Inhale quickly when your mouth is above water, then exhale slowly underwater. Repeat this until you feel comfortable with the rhythm.

Progression: Once confident, switch to using a kickboard. Practice the same breathing pattern while gently kicking to coordinate your movements.

Zygo Insight: The Zygo App offers guided workouts that include notes on breathing exercises specifically designed for swimmers, helping you master this crucial technique with personalized audio instructions.

3. Kickboard Balance

Focus: Leg Strength and Flotation

Using a kickboard, practice kicking while keeping your body horizontal. This drill builds leg strength and helps you understand how leg movement propels you through water. Keep your kicks small and consistent, originating from the hips.

Zygo insight: We have many workouts on our App that include kickboards in the workout so you can practice.

4. Float and Recover Drill

Focus: Overcoming Water Panic

Practice floating on your back, then slowly move to a standing position. Repeat this drill to build confidence in your ability to recover if you feel overwhelmed. This is an essential safety skill that reduces anxiety.

Progression: Once comfortable, try transitioning from floating on your back to a standing position in deeper water where your feet don’t touch the bottom.

5. Streamline Glide

Focus: Hydrodynamics and Body Position

Push off the wall in a streamlined position—arms extended, head between your arms, body tight. Glide as far as possible before starting to kick. This drill improves your understanding of how body position affects movement in water.

6. Bubble Blowing Exercise

Focus: Breath Management

Practice blowing bubbles underwater, first with your face partially submerged, then fully underwater. This helps reduce the fear of having your face in the water and improves breath control.

Zygo Tip: Track your progress with our Z2 tempo trainer, which can help you monitor breathing patterns and lap timing.

7. Side Kick Drill

Focus: Body Rotation and Efficiency

Lie on your side with one arm extended, kick consistently. You can use a kickboard or buoy for support.This drill teaches body rotation, a key technique in efficient swimming. Alternate sides to develop balanced muscle memory. 

8. Catch-Up Freestyle

Focus: Arm Technique

Perform freestyle with an exaggerated arm movement where one hand must "catch up" to the other before the next stroke begins. This slows down the stroke, allowing you to focus on proper arm positioning and technique.

9. Superman Glide

Focus: Core Stability and Confidence

Extend your arms in front of you, push off the wall, and glide like Superman. This drill helps you feel comfortable being fully horizontal in the water and develops core strength.

10. Treading Water Drill

Focus: Water Survival Skills

Learn to tread water by moving your hands in circular motions keeping your palms flat to push and pull the water for support. Simultaneously, perform a scissor kick by bringing your legs together and apart in a sweeping motion, maintaining a steady rhythm. This is not just a technique drill but a crucial safety skill that builds overall water confidence.

Bringing It All Together

Remember, swimming is a journey. These drills are not about perfection but progress. Be patient with yourself, celebrate small victories, and most importantly, enjoy the process.

Discover Your Swimming Potential with Zygo

Want to take your swimming skills to the next level? The Zygo App offers guided workouts, training programs, and real-time audio coaching to help you transform from a nervous beginner to a confident swimmer. Our technology turns learning into an engaging, motivating experience.

Safety First Always practice these drills under the supervision of a qualified swimming instructor, especially if you're a complete beginner. Never swim alone, and always prioritize safety.

Happy Swimming!