Please ensure you have a safe space when practising at home. Leave enough space around you and remove any objects which may create hazards. Remember these drills are intended for dry land practice, not in the water.
Skill level: K4-5 Intermediate swimmers
Practice this single-arm freestyle breathing drill at home
What is single-arm breathing?
Single-arm breathing is a swimming drill commonly used in learn-to-swim programs, particularly when teaching freestyle breathing techniques.
- The swimmer performs the freestyle stroke using only one arm, while the other arm remains extended in front or by their side.
- They breathe to the side in coordination with the stroking arm.
This drill helps develop the correct breathing timing and technique and is especially useful for beginner swimmers who struggle with freestyle breathing timing and rhythm.
Why practise single-arm breathing?
Single-arm breathing exercises help swimmers improve their breathing coordination and body rotation. They also build strength and control and develop confidence.
Breathing is very important in swimming and this skill helps to control your head position, ensuring you have a streamlined stroke.
Focusing on your breathing is a fantastic exercise to improve your swimming. This skill is introduced and practised in our K4 and K5 swimming levels and is an essential skill for intermediate swimmers to continue to practise. K4 is part of the Independent program (our kids beginner swimming lessons) and level K5 is part of the Competent program for intermediate swimmers.
Regularly practising single-arm breathing exercises can help swimmers improve freestyle breathing technique.
Single-arm freestyle breathing is a simple skill you can easily practise at home - no pool required.
How to practise freestyle at home with single-arm breathing
Please ensure you have a safe space when practising at home. Leave enough space around you and remove any objects which may create hazards. Remember these drills are intended for dry land practice, not in the water.
- Swimmers lay flat on your tummy on the edge of couch or bed. Lay on the couch or bed so that your preferred breathing arm is on the outer edge.
- Extend both arms out in front of you and start in the eyes down position.
- As your preferred breathing arm starts to pull downward, turn your head to the side and breathe in (with your ear resting on your shoulder).
- With your head in the breathing position, continue to push your arm all the way back until your thumb touches your leg.
- Raise your elbow, with your hand hanging in a relaxed position, thumb in line with the tip of your elbow (scarecrow arm).
- Maintain your scarecrow arm position as you begin to move your arm forward.
- Lead with your forearm as your arm moves forward.
- As your hand moves past your face and eyes, turn your head to the face down position and exhale.
- Continue to move your arm forward in front of your shoulder until it is straight.
- Exhale and blow your bubbles.
- With both arms straight out in front of you and your head down, pause in this position for three seconds before repeating these steps.
- Repeat this around 10 times.
Tips for practising single-arm breathing
- Don’t lift your head – turn it.
- Don’t look forward.
- Make sure your thumb pushes all the way back to your leg.
- Once your thumb has touched your leg, focus on lifting your elbow up nice and high to make a scarecrow arm, your hand should be relaxed.
- Make sure your scarecrow arm has:
- high elbows with your fingers down
- hand hanging loosely from elbow
- Thumb should be in line with the tip of your elbow.
- Breathing – exhale slowly!