Swimming
Supine Streamline Glide
The supine streamline glide is a swimming drill where you push off the wall on your back without kicking. It develops a controlled body line while your core and shoulders hold you long and narrow in the water.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Float on your back with your knees bent and feet planted against the pool wall.
- Reach both arms overhead with one hand stacked over the other.
- Push away from the wall just beneath the surface by straightening your legs.
- Hold your streamlined position without kicking as your speed naturally decreases.
- Let your body rise to the surface.
- Resume easy swimming on your back to finish the repetition.
Form cues
- Keep your upper arms beside your ears.
- Look straight up.
- Keep your ribs gently tucked.
- Point your toes.
Common mistakes
- Arching to lift the hipsGently tighten your abdomen to keep your trunk aligned instead of bending through your lower back.
- Pushing toward the pool bottomDirect your wall push along the surface rather than downward.
- Adding kicks as speed dropsEnd the glide when momentum fades rather than using kicks to extend it.
Safety
Staying submerged too long can lead to loss of consciousness and drowning. Gliding faceup also limits your view of swimmers and obstacles ahead, increasing collision risk.
- Practice in a lifeguarded pool with a clear path and generous space from other swimmers.
- Breathe normally before each repetition; never hyperventilate or use this drill to test breath-holding limits.
- Surface immediately when you need to breathe or feel distress.
- Start with a gentle push until you can control your direction and depth.
Choose a supported surface back float first if you cannot comfortably float and recover your breathing, or seek physiotherapy advice if the overhead position causes shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 45 sec
Count each wall push and glide as one repetition, allowing your breathing to recover fully between attempts.