1. Basic Sculling Body Position
Get into the pool and float on your back. Keep your stomach and back muscles tight, so that your body is in the plank position. Move your head so that your chin is touching your chest. Keep the rest of the body flat and point your toes. Focus your attention on the position of your body within the water. Avoid letting your legs drop. They must be just below the surface of the water.
2. Sculling Arm Movement
Place your arms at your side, with the palms facing down. Keep your upper arm close to your body and move your hands out to the side below the surface of the water. Turn the palms in and move back towards your body. When sculling, the arm motion is a long figure-eight. Repeat this motion with sufficient force and speed to propel you through the water. Hand paddles are a training aid used when sculling. These plastic boards have two straps attached to the back to secure them to the hands; boards ensure correct hand position for maximum impact.
3. Purpose of Sculling
Sculling in swimming is a warm up exercise commonly used in drills for competitive swimmers and lifeguards. Sculling focuses on maintaining the correct body position in the water by holding the core muscles of the body still. The legs are not providing momentum to keep the body upright, so it is all back and stomach muscles. This swimming skill is one of the most relaxing, as just the arms are moving. Use this time to notice the sensation of the proper technique.
4. Catch Up Style Sculling
The catch up style of sculling builds muscle strength for the initial pull stroke of the freestyle, breaststroke and butterfly swimming skills. To practice this, lie face down in the water. Place both your arms over the top of your head. Complete the sculling motion from this position. Alternate hands for added muscle training.
5. Canoe Style Sculling
Lie face down in the water. Arch your back slightly, so that your head is above the surface of the water. Your heels will be just below the surface while your hands remain at your sides. Move them back and forth in the same figure-eight type motion that was used in basic sculling. Canoe style builds muscle memory for the follow through stroke in both the freestyle and the butterfly strokes.
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