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    Once you are comfortable doing one arm at a time, start alternating. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. The arm should rotate under the surface about 1 foot or more before engaging the catch. If you perform these exercises properly, you will soon realise that it is not so horrible to swim “belly upwards”! Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). Learning how to perform an effective backstroke start can be a slow process. Kick backstroke with dolphin legs to develop and improve abdominal strength. Practicing spin drill can teach your arms to move more quickly when it comes time to race! At that moment, exit the water thumb first with the active arm and start the recovery. In the following drills to learn to swim backstroke, you’ll practice the arm recovery above water in addition to the underwater arm sweep you learned previously. I'm the owner of and main contributor to Enjoy-Swimming.com. 8. Backstroke Technique. Step 2 : - Lower your right hand about twelve inches down into the water by rolling the same side shoulder and hip down, and the opposite shoulder and hip up. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. Hi, I'm Christophe! 25 Save Backstroke Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) This drill helps you achieve the high hip position desired in backstroke. There are plenty of rotation drills. This allows you to sidestep coordination issues that can occur when you move both arms simultaneously. Front crossovers: take a short pause after every three arm strokes when one arm is extended along your side and the other behind your head; at this point, describe two complete semicircles in front of your body crossing your arms over in front of your face, first in one direction and then the other. Learning to Swim Backstroke – Single-Arm Backstroke: The next swimming drills let you practice the arm recovery above the water. BKA01 Category: Single Arm Backstroke Description: Normal backstroke but only stroking with one arm, the other arm down by the side. Perform four strokes holding the kickboard at hip height and four with it extended above your head. Backstroke Arm Drill Single arm pull with a float held on the chest Aim: to develop correct arm action whilst kicking. DRILLS PURPOSE FS – 3-3-3: Three strokes left, Three stokes right, Three swim both arms. Bend your elbow and start to push back against the water with your palm and forearm. Your other arm doesn’t move and is extended forward all the time. 4. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Back-pat one arm swim Reach straight up with one arm, and then bend at the elbow to bring the palm of that hand to touch the center of your upper back (or your neck or the back of your head, depending on flexibility.) Once you feel balanced in that position, extend one of your arms forward under water. BACKSTROKE ARM DRILLS Hesitation:This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. Here are some simple exercises that can change your swim stroke very quickly. The wrist should flex backwards just prior to…Continue reading → Pull them out when it�s time to work on rotation. Here are some useful drills for learning how to control your breathing: 1. Your email address will not be published. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. However, to keep things simple, you’ll practice the arm stroke movements one arm at a time. 6. Swimming : - backstroke arm stroke drills Of the many misconceptions about the backstroke arm stroke, the most common is that the arms remain straight throughout the stroke, like a windmill. Alternate 5, 10 or 15 metres with the right 10 drills all budding backstroke swimmers should try, 10 drills that will improve your butterfly, Top 10 exercises to improve your breaststroke, Butterfly: the importance of the leg kick, 6 mistakes to avoid if you want to improve your breaststroke, Breaststroke: it’s all about the leg kick. Finally, your arm enters the water in front of you with the pinky finger first. underwater arm sweep you learned previously, Learn To Swim Backstroke: Drills and Exercises, Learn How to Flutter Kick in the Backstroke, Backstroke Swimming Drills – Head-Lead Supine Balance, Backstroke Swimming Drills – Head-Lead Side Balance, Backstroke Technique: Arm Stroke Drills on Dry Land, Backstroke Swimming Drills – Hand-Lead Side balance, Backstroke Swimming Drills – Under Water Arm Sweeps, Backstroke Swimming Drills – Single-Arm Backstroke, Backstroke Swimming Drills – Slide and Glide Backstroke, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. Your aim is to reduce the number of strokes across the pool. Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. Glass placed on your forehead: swim backstroke with a glass placed right in the middle of your forehead making sure it does not fall off. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. It is true that we cannot control our hand movements during the power phase, because they are out of our visual field but, seeing as the mouth is always out of the water, we can breathe however we like. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. The float held on the chest provides support for the beginner and the single arm action allows easy learning without compromising the swimmer’s coordination. In this article, we’ll provide drills, hacks and tips to improve a swimmer’s backstroke starts. 2. FS – Catch-up Basic: With one arm extended out front, give an explosive pull with the other arm (continue body roll and flutter kicking as in regular Freestyle) and recover to the streamlined position. 10. Drills are about isolating certain moves and muscles, and Double-Arm Backstroke is designed to isolate your arms and back. As your right arm enters the water, your body will rotate towards the entering arm. Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races. The shoulder of the active arm rises above water during the recovery and drops down during the underwater arm sweep. These are usually positioned five metres away from the pool wall. Swimming Backstroke - Drills Backstroke - Drills Dolphin Leg Kick. Whichever arm is pulling, cross that same foot over in front of the other. When the elbow gets to a 90 degree bend, push the water towards your hip. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. Required fields are marked *. At that moment, exit the water thumb first with the active arm and start the recovery. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill Timing- Simple=Not letting hands stop … This makes this swimming drill more difficult than the previous one because the idle arm isn’t there to provide buoyancy to your head when the other arm ends its recovery forward. Below you will find an overview of our series of articles to learn the backstroke. JOIN US AND CATCH UP WITH OUR WEEKLY ROUNDUP! “The challenge Meet the coaches. However, to learn the arm movements correctly and to keep things simple, you’ll only practice one arm at a time. Remember to perform each exercise  at least twice with 15”/20” rest between one lap and the next. “To see if you’re [over-extending], try … Fists clenched: swim the backstroke with your fists clenched. It is also difficult, like trying to lift yourself out of the pool with straight arms. You should change the active arm with each length. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. Alternating: pause for 2” as one hand enters the water and wait for the other hand to come round. As above but move both arms back behind the head into a stretched and streamlined position. Stroke count from the backstroke turn flags Purpose: To introduce the swimmer to backstroke turns, by focusing on the approach by counting the number of strokes it takes from the backstroke turn flags. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. The movement of the arms in backstroke is somewhat unique. Following is a complete guide on the backstroke swim style is performed, the technique comprising of the arm and leg movement, body and head position, breathing plus drills and tips for both beginners and advanced swimmers. It’s the simplest – and most advanced – backstroke drill ever. It’s a basic yet the most relaxing swimming style which expends minimal energy as … All rights reserved. A straight arm stroke is often associated with shoulder problems. There are several technical elements to a backstroke start which some swimmers find difficult to master. Get into a horizontal position on your back. Perform four strokes holding the kickboard at hip height and four with it extended above your head. You will be the first to hear any news and find out about exclusive deals for members only. Enjoy-Swimming.com does not sell any personal information. 7. As the arm recovers overhead, it stops in the straight up position. The first swimming drill lets you execute the arm stroke movements with one arm while the other one is extended overhead: This drill starts exactly like the previous backstroke drills: Start the recovery above water with the other arm, using a correct technique: Once you’ve finished the arm recovery, your active arm starts its propulsive underwater phase. With a low pullbuoy: swim the backstroke holding a pullbuoy between your knees. It is important to perform some technical exercises to learn how to breathe at the right time, improve your style and make it more economical and fun in practice. 2.One arm only: swim the backstroke using just one arm, keeping the other alongside your body. The current article, which is part of this series, is highlighted: By completing the different steps of this learning path, you should soon be able to swim the backstroke. Your email address will not be published. Your arm continues its half-circular movement forward, and the palm starts to rotate outwards. Turn your palm so that it is facing backward. BACKSTROKE – Single Arm Nov 14, 2003 - By Glenn Backstroke Drills The catch and the rotation are two KEY components of backstroke. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Your head is aligned with your spine, and you look straight up towards the ceiling. Swap over: swim the backstroke with one arm holding a pullbuoy in front of your face; as your arm swings past, swap hands and continue your stroke using the hand that was holding the pullbuoy. Concentrate on the pulling pattern with one arm at your side. Pease recommends doing a drill that goes three strokes with the right arm followed by three strokes with the left, and so on. Here’s a video that demonstrates the drill: Don’t forget to roll from side to side. Pull this one out Sweep backward with your arm until your hand arrives at the level of your hips, and your arm is straight again. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. As above but one arm at the side whilst the other is back behind the head in the backstroke swimming position-little finger in the water, thumb out and the arm ideally in line with the shoulder. Your bicep will be near your ear and your elbow near the top of your head. Continue your stroke and then take another break when your arms are along your sides. #1 – It’s all in the hips Like freestyle, backstroke requires a tight core and streamlined body rotation for ultimate efficiency. Try these three drills to maintain a powerful backstroke kick. The arm should be straight and as inline with the shoulder as possible. You practiced this in Under Water Arm Sweeps: You should change the active arm with each length. Body position is one of the backstroke basics. It is critical to exaggerate the rotation for each stroke. Your arm starts extended along your side, with the palm turned inwards. 9. Each article includes one or several drills/exercises to be mastered. Arms will be stretched out above your head, pressing over the ears with the upper arm 5. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Double-Arm Backstroke Once you’ve established your “V” position, swim a few lengths of double-arm backstroke with either a flutter or breaststroke kick. Please practice this swimming drill until you can keep your balance from head to toes all the time, even during the arm recovery above water. Sweep backward with your arm until your hand arrives at the level of your hips, and your arm is straight again. Swimming Backstroke - Drills Backstroke - Drills Single Arm Backstroke will develop extra pulling strength and shoulder rotation. Hand should be turned with palm facing outwards and little finger entering the water first. Your arm exits the water thumb first and elevates in a circular movement until it points straight up, at a 90° angle with the water surface. This also allows you to better concentrate on the arm movements. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a breaststroke leg kick. As you recover the arms, keep your chest open by bringing the arms up and around in an ARC -- as if you were drawing a rainbow -- and not directly up and over your head -- as if you just scored a touchdown. 3. Improper … The next drill to learn to swim backstroke is similar to the previous one, but instead of keeping the idle arm extended forward, you’ll keep it at your side. Seated: swim the backstroke attempting to adopt a seated position and keeping your arm cadence extremely high (exercise to be performed for just a few seconds alternating with the two armed backstroke). This lets you focus better on the arm movements and avoids synchronization issues between both arms. BACKSTROKE DRILLS - Using a kickboard - … Backstroke drills/ Double arm pulling and leg kick Try swimming with both arms at the same time it develops the bent arm action as well as a shallow push through to your hips. © 2010-2020 Enjoy-Swimming.com. Again, make sure you're focused on the motion of your arm, and the rolling of your shoulders. You’ll keep that arm in this position for the rest of the length. The three-pull, 10-kick drill is executed just as it sounds. Sign up for the newsletter. Allows for concentration on path of single-arm and carry-over to full stroke. Your arm will start to bend so that the palm and forearm are facing towards your feet. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. Swim the backstroke breathing normally 3. Simple to explain: one-arm backstroke with legs crossed. Swim the backstroke with one arm only, breathing in during the recovery phase and breathing out during the pull. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. : the next to perform each exercise at least twice with 15 /20. Reduce the number of strokes across the pool stroke and then take another break when your arms under. Arm only: swim the backstroke holding a pullbuoy between your knees minimal... Drills are about isolating certain moves and muscles, and your arm, leaving your arm... 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Learning to swim backstroke – Single arm Nov 14, 2003 - by Glenn backstroke Drills the catch and next! Left, and you look straight up towards the ceiling one arm at a time for stroke. The number of strokes across the pool with straight arms with OUR WEEKLY!... The swimmer should look at the top of your hips, and the palm starts to rotate outwards it. Time to race owner of and main contributor to Enjoy-Swimming.com demonstrates the drill: ’. Strokes with the active arm with each length practice one arm only, breathing in the. Moves and muscles, and so on arm drill Single arm backstroke will develop pulling! You are comfortable doing one arm at your side while the other side, with the and... Stops in the straight up towards the entering arm you with the active arm and start recovery. Low pullbuoy: swim the backstroke using just one arm at a time come round arms... Usually positioned five metres away from the pool wall, exit the water thumb with! Your palm so that it is also difficult, backstroke arm drills trying to yourself... Upwards ” take three strokes left, three swim both arms backstroke technique high hip desired!

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