Swimming is one of the most effective full-body workouts, offering health benefits ranging from increased cardiovascular health to improved strength and flexibility. However, achieving peak performance in the pool goes beyond simple swimming skills—it’s about mastering technique and efficiency.
One technique that can make a world of difference is gliding in swimming. Whether you’re a competitive swimmer or just a casual swimmer looking to improve your technique, learning to glide effectively can elevate your swimming performance.
In this blog, we will dive deep into gliding in swimming, why it’s important, and how to execute the push and glide swimming technique for better results.
Gliding in swimming refers to a specific phase during your swim stroke when you allow your body to move through the water with minimal active effort, using the momentum generated from your previous stroke or push. Gliding is when you “coast” through the water, letting your body stay in motion with minimal drag.
During this phase, swimmers focus on maximising the forward motion created by their previous stroke, allowing their body to extend fully and streamline itself through the water. The key to effective gliding is reducing drag—resistance caused by water—as much as possible.
This is done by maintaining proper body position, reducing unnecessary movements, and aligning your body to ensure the least friction.
Gliding is not about just “floating” or relaxing in the water but rather about maintaining a position that keeps your body aligned, reducing water resistance while conserving energy for the next stroke.
Incorporating the push-and-glide swimming method is a highly effective way to improve your swimming technique. This technique combines powerful strokes with efficient gliding, allowing swimmers to conserve energy while maintaining speed.
The first part of the push-and-glide swimming technique involves creating forward momentum through a powerful stroke. In freestyle, this could mean pushing off the wall with your legs or the propulsion created by your arms during each stroke.
The push phase uses the power from your legs or arms to generate enough force to move you through the water.
For instance, when pushing off the pool wall, you want to aim for a powerful, streamlined push that propels you forward with minimal resistance. The aim is to create momentum that you can carry into the next phase of the stroke.
Once you have created the initial momentum, it’s time for the glide phase. In this phase, you let your body move naturally through the water, maintaining the forward momentum generated by the push.
During this phase, your body should be as streamlined as possible. The arms should be extended in front, and your body should remain as flat and horizontal as possible, minimising drag and maintaining speed.
The glide should be long and smooth, allowing you to use as little energy as possible while covering a significant distance. A common mistake is to cut the glide short by rushing into the next stroke too quickly, which results in wasted energy and unnecessary resistance.
The key to maintaining momentum during push-and-glide swimming is making a smooth transition from the glide back into the next stroke.
When you glide, you want to time your next movement carefully—beginning your stroke at just the right moment to keep your body in motion. This will prevent you from losing speed and force you to maintain a fluid rhythm throughout your swim.
Understanding what gliding means in swimming is crucial for improving performance. Many swimmers, both beginners and seasoned athletes, often overlook the glide phase, focusing solely on the active stroke. However, gliding can be a game-changer, offering several benefits to improve swimming efficiency.
One of the biggest advantages of mastering gliding in swimming is conserving energy. Allowing yourself to glide for a moment after each stroke gives your muscles a brief respite without sacrificing speed.
This will enable you to swim longer distances or maintain a faster pace without fatiguing as quickly. In long-distance swimming or endurance events, this becomes especially important.
When swimming, your body experiences drag, or resistance, from the water. The more streamlined your body is, the less drag you face, which translates to faster swimming. Focusing on proper body alignment during the glide phase reduces drag and makes it easier for your body to move smoothly through the water.
Streamlining is essential for optimising speed, and gliding is when you can fully capitalise on your streamlined position. A swimmer with excellent glide can travel further with fewer strokes, improving efficiency.
Gliding effectively also contributes to increased speed. By reducing drag and maintaining momentum, you make each stroke more efficient.
In competitive swimming, every fraction of a second matters, and swimmers who use the glide phase effectively will naturally swim faster compared to those who rush through the stroke without taking advantage of gliding.
Additionally, when you glide properly, you can cover more distance per stroke, allowing you to swim longer without the need for excessive effort. This is particularly beneficial in races that require both speed and endurance.
Effective gliding also encourages better overall stroke technique. By focusing on the glide phase, swimmers naturally work on their body position, arm and leg movements, and breath control. All these factors contribute to an improved stroke cycle, allowing you to swim more fluently.
To maximise the benefits of gliding in swimming, it’s important to work on improving your form and technique. Here are some practical tips to help you improve your glide:
As mentioned earlier, your body position plays a huge role in the success of your glide. The more streamlined your body is, the less drag you will experience.
Keep your head in a neutral position, your body as straight as possible, and your arms extended fully in front of you. Avoid movements that may create resistance, such as excessive kicking or wiggling your body.
A strong core is essential for maintaining a good swimming posture. The core helps keep your body aligned and prevents you from sinking, which increases drag. To enhance this ability, incorporate core-strengthening exercises, such as planks or Russian twists, into your fitness routine.
Breathing is a critical part of swimming, and proper technique is crucial for maintaining your glide. In freestyle, try not to disrupt your streamlined position when you breathe.
Keep your head neutral, and breathe quickly without lifting your body from the water. Smooth, rhythmic breathing will help you maintain the glide phase longer and avoid losing momentum.
While gliding primarily relies on your arms, a steady and smooth kick is necessary to maintain your speed. Avoid kicking too rapidly or with excessive force, which will disrupt your streamlined position and create unnecessary drag.
Focus on a gentle, rhythmic flutter kick from your hips, which will allow you to maintain your momentum while keeping your body aligned.
Once you master gliding in swimming, you’ll notice significant improvements in your performance, including:
Incorporating gliding in swimming into your routine is a powerful tool for becoming a faster, more efficient swimmer. Gliding effectively through the water can enhance your swimming speed, conserve energy, improve your stroke mechanics, and increase your overall endurance.
Whether you’re training for competition or swimming for fitness, the push and glide swimming technique can elevate your performance in the pool. With time, practice, and a focus on perfecting your glide, you’ll become a more skilled and efficient swimmer, ready to take on any challenge in the water.
Ready to improve your swimming skills and take your glide to the next level? Visit Swimwerks for expert coaching, personalised training plans, and tips to help you master gliding in swimming. Our professional instructors are here to guide you every stroke of the way—contact us now!
While gliding is most commonly associated with freestyle swimming, it is beneficial in all swimming strokes, including backstroke, breaststroke, and butterfly.
For example, gliding helps maintain a steady rhythm and reduces fatigue in backstroke. In breaststroke, gliding between strokes allows the swimmer to maintain momentum and increase efficiency. For butterflies, gliding is used during recovery to maintain fluid motion and conserve energy.
To determine whether you are gliding properly, focus on your body position and the feel of the water. If your body feels streamlined with minimal resistance and you can travel a good distance with minimal effort after each stroke, you’re likely gliding effectively.
You should also feel like you’re “coasting” effortlessly rather than working hard to prop yourself forward. Regular feedback from a coach or experienced swimmer can also help you identify areas for improvement.
Yes, it is possible to glide too much. If you glide too long without initiating the next stroke, you might lose momentum and slow down.
The key is to find the right balance—glide long enough to maximise efficiency but not so long that you waste precious speed. Gliding should be a smooth transition, with the swimmer returning to active strokes at the right time to maintain speed and rhythm.
To practise gliding, start by focusing on your body position. Swim at a relaxed pace and concentrate on fully extending your arms in front of you and keeping your body as straight as possible.
You can also practise gliding by pushing off the wall and focusing on staying streamlined for as long as possible before starting your next stroke. Drills such as “catch-up drill” (where one arm remains extended while the other arm completes the stroke) can help you focus on maintaining a long glide phase.
Absolutely! Gliding helps swimmers conserve energy and maintain speed throughout the race by reducing drag and increasing stroke efficiency.
In competitive swimming, mastering the glide phase allows you to cover more distance with fewer strokes, ultimately improving your speed. Swimmers with perfect gliding techniques tend to perform better in races, particularly in events requiring endurance.
Common mistakes include rushing through the glide phase and not fully extending your body, creating unnecessary resistance. Another mistake is lifting your head too high or not keeping your body aligned, which can increase drag.
Additionally, kicking too hard or too fast can disrupt your glide. Focus on staying streamlined and conserving energy during the glide to ensure you’re getting the most benefit from this phase of the stroke.
