Purpose: to develop control of rotation from the hips, and to rotate on an axis

1. Push off the wall with both hands above your head and head in a neutral position
2. Pull your belly button towards your spine to engage the lower core muscles. Ensure you are kicking with your glutes firing, not from the knees (see torpedo for more info).
3. Begin your kick and slowly exhale.
4. After 1-2 seconds start to roll your hips to one side, allow your shoulders to follow, but keep your head still and inline with your shoulders. Keep rolling until you are on your back.
5. If you find your feet along way below the water line, try rotating your hips so you flatten your back. This should bring them up. Kick for a couple seconds on your back, then repeat the process to take you back to your front.
6. Imagine there is a javelin through your head, and along your central axis, exiting between your feet. You are trying to rotate on this axis, not deviating to one side or bending in the middle.
7. You should try alternating directions once you are competent at this exercise.