Mastering The Combat Side Stroke: Tips For Improvement

The combat side stroke is a stealthy and energy-efficient swimming technique developed by and taught to the US Navy SEALs. It is a variation of the traditional side stroke, combining elements of the front crawl, breaststroke, and freestyle. The stroke allows swimmers to cover long distances without tiring and with a reduced profile in the water, making it ideal for combat operations. To master the combat side stroke, swimmers must focus on balance, length, and rotation, and practice the four basic stages of the stroke: the streamline position, two catch and pull movements, and the recovery.

Balance your head and lungs for better buoyancy

Balance, along with breath control, buoyancy, and body position, is one of the foundational principles that help swimmers develop a successful range of swimming strokes. When swimming, the position of your head and lungs can affect your balance in the water.

When swimming breaststroke, for example, swimmers often keep their heads up, which forces their hips to sink. This makes swimming more difficult, as it's like swimming uphill. To avoid this, try to keep your body flat, horizontal, or parallel to the water line. This will make you feel more comfortable in the water and allow you to swim more efficiently.

To achieve this, focus on keeping your head vertical with the surface of the water. This will help you maintain a floating position. Additionally, try to keep your chest and lungs "down" to keep your hips up. Engaging your core muscles will also help you maintain balance and increase power.

If you're an expert swimmer, try doing balance drills. Balance on your side in the water with a long, straight body, your bottom arm extended forward, and your top arm relaxed at your side. Try this on both sides while floating, and then add a kick.

Remember, achieving balance in the water is crucial for swimming efficiently and reducing drag.

Stretch out horizontally to reduce drag and increase speed

To get better at the combat side stroke, it is important to work on your technique and build your swimming endurance. The combat side stroke, or CSS, is a specialised stroke developed for the US Navy SEALs, combining the sidestroke, front crawl, and breaststroke. It is designed to be efficient, relaxing, and reduce the swimmer's profile in the water.

A key aspect of the combat side stroke is to ensure your body is fully stretched out horizontally in the water. This position reduces drag and allows for higher speeds. The flatter and more horizontal your body is, the more effective your stroke will be.

To achieve this, focus on keeping your body streamlined. Avoid lifting your head, and keep your hips level with your shoulders. This will help you swim faster and reduce fatigue.

Additionally, work on your rotation. Engage your hips and core muscles to increase power. This is similar to rotating your hips when swinging a baseball bat to increase the power of the swing.

You can also practice swimming laps to improve your endurance and get more comfortable with the stroke. Record yourself swimming or have a mentor watch your technique to identify areas for improvement.

By stretching out horizontally and focusing on your body position, you will be able to reduce drag and increase your speed when performing the combat side stroke.

Rotate your core to reduce arm and leg fatigue

The combat side stroke is a highly efficient swimming stroke that allows swimmers to conserve energy and swim longer distances without tiring. One of the key elements of this stroke is rotation, which involves engaging the hips and core muscles to increase power and reduce fatigue.

The Benefits of Rotation

Rotation is a fundamental movement pattern that we use in our daily lives, from getting out of bed to swinging a golf club. By training your body to rotate effectively, you can improve your athletic performance and reduce the risk of injuries.

In swimming, rotation is crucial for increasing power and efficiency. When performing the combat side stroke, also known as CSS, the swimmer starts with their body flat and arms fully extended in the water, facing downward. As one arm pulls down to the side, the body rotates, and the head takes a breath. This rotation engages the hips and core muscles, generating more power and reducing the workload on the arms and legs.

Core Training for Rotation

To improve your rotational strength, it is essential to train your core through all three planes of motion: the sagittal plane, the frontal plane, and the transverse plane.

The sagittal plane involves movements that are forward and backward or up and down, such as bicep curls and lunges. The frontal plane involves side-to-side movements, such as side lunges or chest flies.

The transverse plane is where rotation happens, and it is crucial for sports that require rotational power, such as boxing, baseball, or swimming. By training your core in the transverse plane, you improve balance and proprioception, which is essential for athletes to rotate and pivot safely.

Rotational Exercises

• Landmine Press with Rotation: Stand with your feet hip-width apart and hold a barbell at chest level. Drive through your back foot and rotate your hips to face forward while pressing the barbell overhead.
• Woodchopper: Stand with your feet hip-width apart, holding a medicine ball, dumbbell, or kettlebell above your left shoulder. Chop across your body to the outside of your right knee while rotating your left foot inwards.
• Rotational Med Ball Throw: Stand sideways from a wall, holding a medicine ball. Transfer your weight from the back hip to the front hip while throwing the ball explosively against the wall.
• Dumbbell Rotational Punches: Hold a light dumbbell in each hand with your palms facing each other. Pivot and rotate at the hips to punch with alternating arms.

Tips for the Combat Side Stroke

• Keep your body streamlined by maintaining a horizontal position in the water. Avoid lifting your head, and keep your hips level with your shoulders.
• Practice quick turns and a strong push off the wall to improve your lap times.
• Focus on your technique and swim longer distances to build endurance.
• Experiment with different kick styles, such as flutter kicks or scissor kicks, to find what works best for you.

By incorporating rotational exercises into your training regimen and focusing on proper technique, you can improve your combat side stroke and reduce arm and leg fatigue.

Master the pull, breath, kick, and glide

To master the pull, breath, kick, and glide of the combat side stroke, follow these steps:

Pull

The pull phase involves turning your head to breathe during the top arm pull, similar to the freestyle catch and turn to inhale in the crawl stroke. Learning to grab the water and pull/push it behind you will help you build the horizontal power you need. Turn your head just before the completion of the stroke and start inhaling as you pull the bottom arm.

Breathe

With your head turned from the top arm pull, pull the bottom arm using more of a breaststroke pull. Some people prefer a bigger bottom arm pull to help lift themselves to inhale, but do not breathe like you are doing the breaststroke. Keep your head turned and only half your face in the water as you inhale.

Kick

After breathing, perform a big scissor kick or breaststroke kick by opening and closing your legs quickly to produce forward power and move you through the water. Keep your hands/arms tight to your body to maintain momentum. A typical kick will produce about 2-3 seconds of effortless glide if you can maintain a streamlined position.

Glide

Most people under-glide or over-glide, wasting their momentum. To maintain your momentum, stay streamlined during the glide for 2-3 seconds, especially if you are trying to maintain a yard-per-second pace. You can choose to glide on your side, at a 45-degree angle, or on your stomach, whichever works best for you. To stay streamlined, ensure your biceps are touching your ears, with one hand on top of the other, your head down, and your feet still and together.

Practice Tips

• Practice each part of the stroke one at a time, in slow motion, without worrying about covering distance at first.
• Start each swim session with a 500-yard swim warm-up.
• Swim 1000-1500m minimum, 4-6 days a week, to get into better swimming shape.

Practice the four basic stages: streamline, two catch and pull movements, and recovery

To get better at the combat side stroke, it is important to practice the four basic stages: streamline, two catch and pull movements, and recovery.

The first stage, streamline, is crucial for achieving a flat body position in the water, which reduces drag and increases speed. Keep your body horizontal with your arms fully extended in the water, facing downward, and legs flutter kicking. A good streamline position will make you more hydrodynamic, allowing you to move faster with less effort.

The second and third stages involve the catch and pull movements. Starting from the streamline position, rotate your body and take a breath to the side as one arm pulls down to your side. This is the catch. Then, your second arm pulls down to your side as your head moves back, facing the bottom of the pool. This movement brings your body back to the horizontal position. The catch and pull movements provide propulsion and help maintain your body's streamlined position in the water.

The fourth stage is recovery. After the pull, bring your arms back to the fully extended position in front of your head. At the same time, perform a scissor-kicking motion to corkscrew your body back to the flat position. This recovery stage allows you to regain the streamlined position and prepare for the next stroke.

Practicing these four basic stages will improve your technique and efficiency in the combat side stroke. Remember to focus on body position, rotation, and fluidity of movement to master this specialized swimming technique.

Frequently asked questions