Want to know the secret to faster swimming? It's not about pulling harder—it's about pulling smarter. And one of the best ways to develop that "feel for the water" is through sculling drills.
If you've never tried sculling (or you've been skipping it because it looks boring), buckle up. This simple drill is about to transform the way you move through the water.
What is Sculling?
Sculling is a drill where you move your hands and forearms in a figure-eight or side-to-side motion while keeping your body relatively still. Think of it like treading water with your hands, but way more intentional and technical.
The goal? To help you develop a better "catch"—that crucial moment when your hand enters the water and grabs hold of it to propel you forward. A strong catch means more power, better efficiency, and faster times.
Why Sculling is a Game-Changer
Sculling teaches you to feel the water. Instead of just slapping your hand down and hoping for the best, you learn to press against the water with your entire forearm, creating maximum surface area and propulsion.
Here's what regular sculling practice will do for you:
-
Improve your catch mechanics – You'll learn to engage your forearm, not just your hand
-
Build forearm and wrist strength – Essential for powerful pulls
-
Increase water sensitivity – You'll instinctively know how to grip the water better
-
Enhance body position – Sculling forces you to stay horizontal and balanced
How to Do the Sculling Drill
Ready to give it a shot? Here's your step-by-step guide:
Basic Front Scull
-
Start in a streamline position – Float on your stomach with your arms extended in front of you, hands about shoulder-width apart
-
Bend your elbows slightly – Keep them high, with your forearms angled down toward the pool floor
-
Move your hands outward – Sweep them out to the sides while keeping your forearms engaged and pressing against the water
-
Bring them back in – Sweep your hands back toward the center in a continuous figure-eight motion
-
Keep it small and controlled – Your hands shouldn't move more than 12-18 inches apart
-
Feel the pressure – Focus on constantly pressing against the water with your palms and forearms
You should feel yourself moving forward slowly. If you're sinking or going backward, adjust your hand pitch and make sure your elbows stay high.
Progression: Middle and Back Sculls
Once you've nailed the front scull, try these variations:
-
Middle scull – Hands at your sides, sculling near your hips
-
Back scull – Hands behind your hips, sculling near your thighs (this one's tough!)
Each position targets different parts of your stroke and builds overall water awareness.
Common Mistakes to Avoid
Slapping the water – Your movements should be smooth and controlled, not aggressive. Think finesse, not force.
Dropping your elbows – Keep them high! A low elbow means you're pushing water down instead of back, which kills your propulsion.
Moving too fast – Sculling is about precision, not speed. Slow down and focus on feeling the water.
Holding your breath – Breathe naturally! Sculling shouldn't be a breath-holding contest.
How to Add Sculling to Your Training
Sculling works best as part of your warm-up or technique sets. Here are a few ways to incorporate it:
-
Warm-up drill – 4 x 25m front scull before your main set
-
Technique focus – 200m sculling (50m front, 50m middle, 50m back, 50m choice)
-
Active recovery – Scull between hard sets to keep moving while focusing on feel
Even just 5-10 minutes of sculling per session will make a noticeable difference in your stroke over time.
The Bottom Line
Sculling might not look flashy, but it's one of the most effective drills for developing a powerful, efficient stroke. It teaches you to work with the water instead of fighting against it—and that's the key to swimming faster with less effort.
So next time you're at practice, don't skip the sculling. Embrace it, master it, and watch your catch (and your times) improve.
Now get in the pool and start sculling!
Here is a youtube clip we like! - https://youtu.be/HKnIIaQJOzU