When we think of common swimming strokes, freestyle, breaststroke, and butterfly usually come to mind first. However, these popular techniques are not the only tools a skilled swimmer has. There is another, more classic method that is often overlooked today: side stroke.
What is side stroke? Simply put, side stroke is a traditional swimming style performed with the body positioned on its side, using a scissor-like kick and an asymmetrical arm movement. Unlike more symmetrical strokes such as freestyle or breaststroke, the swimmer's body stays tilted in the water.
Although less popular than other strokes, swimming side stroke can help swimmers improve endurance, maintain easy breathing, and reduce strain on the neck and shoulders.
However, the side stroke technique can feel difficult to master at first. Beginners often face challenges such as maintaining balance, timing, or coordinating movements. The good news is that, with the right guidance, you can learn how to do side stroke like a professional.
In this blog, we will explain what side stroke swimming is and its key steps. We will also highlight common mistakes and give tips to improve your technique, as well as explain why side stroke is sometimes more challenging to learn compared to other swimming strokes.
1. Start with Correct Body Position Practice
Lie on one side of your body in the water, with one shoulder pointing down and the other pointing up. Imagine yourself slicing through the water's surface as if lying on a bed.
Try to keep your body as horizontal as possible, with your hips, shoulders, and head aligned. Your head can comfortably rest on your lower arm like a pillow. Good posture is the foundation for a perfect side stroke movement.
2. Focus on Arm Movement
In side stroke, the arm movement follows a "take and place" pattern.
- Leading Arm (the one closer to the pool floor): Extend forward, with your hand just below the water's surface, ready to "take" the water and pull it towards your chest.
- Trailing Arm (the one closer to the surface): Rest near your hip, then move it upward to meet the leading arm at your chest before returning to your hip.
A good mental cue:
- Leading Arm: Extend forward, pull the water towards your chest, then return to the starting position.
- Trailing Arm: From the hip, cut through the water towards the chest to meet the leading arm, then return to the hip.
This synchronisation ensures smooth, continuous movement, rather than choppy and inefficient motion.
3. Master the Scissor Kick
Perform a kicking motion like scissors. Pull your knees up slightly, then straighten them quickly, with one leg kicking forward and the other backward.
After propelling yourself forward, bring your legs back together, straight and aligned with your body. This scissor kick should be timed together with the arm pull, creating strong propulsion.
A common mistake is doing a weak or poorly timed kick. For maximum efficiency, focus on deliberate and quick leg movements.
4. Find Your Breathing Rhythm
One of the biggest advantages of swimming side stroke is that you do not need to struggle to control your breathing. Your face is partly above the water, making it easy to breathe at any time.
As a beginner, practise taking deep breaths and exhaling smoothly. To breathe correctly, tilt your head slightly upward so that one eye and part of your mouth are above the surface. This way, you can easily take a breath without disrupting your swimming movement.
Focus on fully exhaling through your nose or mouth while keeping your head position stable. Avoid lifting your entire head, as this can create drag and disrupt your balance.
By keeping one eye above the surface, you can maintain good peripheral vision, making it easier to see markers or buoys. This stable position supports comfortable breathing and effective navigation.
5. Maintain a Straight Line
If your hips drop, you will create drag and find it difficult to move forward. This is often caused by the upper body rotating too much or an inactive core.
Keep your body in a stable, horizontal position. Engage your abdominal muscles slightly, imagine your body being "tall and long," and try to keep your upper hip directly aligned above your lower hip. Avoid bending at the waist or letting your hips sink. An active core helps support your spine and maintain a long, horizontal position.
6. Start Slowly and Build Rhythm
Ideally, your arm and leg movements should work in a smooth cycle: as the arm pulls, the legs perform the scissor kick. If the timing is off, you will feel out of sync and lose your balance. So, do not worry too much about speed at the start.
Focus on form: a slow, deliberate arm pull, a sharp scissor kick, and easy breathing. Count "one" as your arm pulls towards your chest and "two" as your legs kick. With repetition, this rhythm will become second nature.
7. Use a Kickboard or Pull Buoy
Some beginners often make messy arm movements, pulling too wide or in the wrong direction, while their legs perform a weak and powerless kick. Remember: side stroke is about efficient movement.
Keep your arm movements narrow and smooth, and make sure your scissor kick is sharp and strong. Try using a kickboard or a pull buoy to improve your leg or arm technique individually.
- Kickboard: Hold the kickboard with your upper arm while practising the scissor kick.
- Pull Buoy: Place the pull buoy between your legs while perfecting your arm movement.
8. Get Feedback from a Trusted Coach
Consider taking private lessons or asking a coach or experienced friend to observe your side stroke and give constructive feedback. Sometimes, small adjustments you are not aware of can easily be spotted by an experienced observer, helping you fix issues before they become habits.
Swimming lessons can speed up your learning curve, as professional instructors know exactly what to look out for and how to help you improve. If you want a structured environment and personalised feedback, consider signing up for swimming lessons at a trusted programme, such as at a swim school that originated from Singapore, to ensure high quality guidance.
9. Practise Side Stroke in Shallow Water
If you feel nervous trying side stroke for the first time, start in shallow water, where you can stand comfortably and rest if needed.
Practise your arm and leg movements with minimal pressure so you can focus on the mechanics of the movement without worrying about staying afloat.
As your confidence grows and your balance improves, gradually move into deeper water to refine your technique without fear. This step by step approach ensures you build a solid foundation before attempting more challenging situations.
Conclusion About Sidestroke Swimming Technique
Mastering the sidestroke technique can significantly expand your swimming skills and improve your efficiency and comfort in the water.
With its gentle mechanics, natural breathing pattern, and energy efficient approach, the sidestroke remains a valuable addition to any swimmer's repertoire, whether you're training for endurance, exploring open water, or simply looking for a relaxed way to stay active.
Remember that proper guidance and consistent practice will speed up your progress, making it easier to overcome the initial challenges.
If you're ready to take your swimming journey to the next level, consider signing up for swimming lessons in Indonesia with JustSwim. Their experienced instructors will help you refine your sidestroke and unlock your full potential in the water. Book a FREE TRIAL session now!
Frequently asked questions
Is Sidestroke Suitable for Beginners?
Yes, the sidestroke is very suitable for beginners as it allows for natural breathing and a relaxed pace. Its gentle mechanics and steady rhythm help build confidence and endurance.
How Can I Improve My Sidestroke Technique?
Focus on proper body posture, coordination between your arm and leg movements, and a smooth breathing pattern. Consistent practice, feedback from a coach, and gradual training can quickly improve your technique.
Why Does Sidestroke Feel Difficult at First?
Sidestroke may feel difficult at first because of the asymmetrical body position and the need for precise timing. However, with patience and consistent repetition, you'll find your rhythm and experience the full benefits of this stroke.
Does Sidestroke Help Me Swim Long Distances?
Yes, the energy efficient mechanics and steady breathing in the sidestroke allow for longer swimming sessions. This stroke is especially useful for building endurance and covering greater distances without feeling overly tired.
