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Backstroke

Backstroke Technique Drills

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  • Work Out Work Out
    • Head Lead Rotation:

      4 x 50y Head Lead Rotation on Stomach

      1 x 100y Backstroke

      Coach Tip:

      Be sure to keep your head still while your body is rotating.

      Tutorial:
      Watch The Video
    • Backstroke Swim with Hand Rotation During Recovery:

      2 x 50y Backstroke Hand Rotation Drill

      1 x 100y Backstroke

      Coach Tip:

      Don't forget to kick during this drill. It will help you maintain a proper body position while the hand is paused for the rotation.

    • Left Arm / Right Arm Only Drill:

      2 x 100y Left Arm Only / Right Arm Only Drill

      2 x 100y Backstroke

      Coach Tip:

      Are there bubbles coming off of your hand during the pull? More bubbles mean you are catching less water. That means slower swimming. Work on catching only water during the pull!

      Tutorial:
      Watch The Video
    • Spin Drill:

      4 x 50y. 1/2 of each lap, Spin Drill. Remainder of each lap, Backstroke.

      4 x 50y Backstroke

      Coach Tip:

      Get out of your comfort zone with this drill. Move your arms fast!