Swimming
Head-First Back Scull
The head-first back scull is a swimming drill that moves you along on your back using small hand sweeps. It develops control of water pressure through your hands and forearms while practicing a steady floating position.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back with your body stretched out near the surface.
- Position your arms beside your hips with elbows slightly bent and hands underwater.
- Angle your palms to direct water toward your feet.
- Sweep your hands inward and outward in small, continuous figure-eight paths to travel head first.
- Grasp the pool edge to finish the length.
Form cues
- Keep your eyes pointed upward.
- Breathe normally throughout.
- Keep wrists firm, not locked.
Common mistakes
- Turning sweeps into full arm pullsKeep your elbows close to your sides so most of the motion comes from your hands and forearms.
- Holding one palm angleAdjust your hand angle at each reversal so both directions of the sweep maintain pressure against the water.
- Hips sinkingLet your head rest in the water, using a gentle flutter kick if needed to keep your lower body near the surface.
Safety
Traveling head first while looking upward makes collisions with the wall or other swimmers possible. Fatigue can compromise your floating position and ability to keep your airway clear.
- Use a lifeguarded pool with a clear lane and follow its direction of travel.
- Locate the wall before starting and use overhead backstroke flags or another visible marker to judge your approach.
- Keep distances within your comfortable swimming ability, stopping at the nearest edge before fatigue affects control.
If you cannot comfortably float on your back or recover to standing or the pool edge, practice supported back floating in shallow water before attempting this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–15 meters
- Rest
- 30 sec
Use an easy pace that lets you feel steady water pressure rather than chase speed.