backstroke swimming drill

Backstroke Swimming Drill

Many people steer clear of the backstroke because of the peculiar body position backstrokers must maintain. Although the backstroke may appear to be very different from the popular front crawl stroke used in freestyle swimming competitions, you may make great strides in improving your backstroke with knowledge of appropriate technique and backstroke training techniques.

You will know the basics of swimming backstroke after reading this article and learn one of the swimming drills to improve your backstroke swimming.

Opposition Freeze Frame


What Is This Drill For?

  • How the competition affects the backstroke leverage
  • Checking the match at different parts of the stroke
  • Learning to hold your ground


How To Do This Drill?

Step 1: While lying on your back, push off the wall with both arms at your sides. Helpfully kick in. Perform one complete backstroke with your right arm. Bring your arm fully lined over the water, then swim to your hip. Repeat the process with your left arm when your right arm returns to where it began. Continue for another 12 beats. Take note that your forward momentum is not constant. Nothing pulls you forward except your kick when your left arm is at your side and your right arm is in the air recuperating. Also, remember that rolling into and out of your stroke, which is how you generate core force, is difficult. It’s a backstroke with no “opposition.”

Step 2: Prepare to do the backstroke by pushing off the wall with both arms stretched above your head. Your spine should be straight, your water line should be strong, your elbows should be locked, and your hands should be out. Swim underwater with one arm while keeping the other over your head to create a contrast. Then, while extending your arm, roll toward the side of your body. This lowers the side of your body in the water. Start swimming backward, keeping the same direction in mind.

Step 3: Swim six strokes at a good intense speed. When your right-hand hits the water on the next stroke, stop. Pay attention to where your left hand is. It should come out of the water past your hip at the other end of the stroke. 

Step 4: Keep going with the backstroke. Stop again when your right-hand changes from pulling to pushing after six strokes. Pay attention to where your left hand is. It should be the other way around, in the middle of healing.

Step 5: Keep going with the backstroke. Stop at a different part of the stroke every six to see how your opponent is doing.

Chart For Drill Feedback


Problem: My arms don’t stay next to each other.

Modification: Focus on the pose where one arm is over your head and the other is by your side. Use that as your starting point. Find that spot between each stroke before starting the next one.

Problem: I don’t have anyone to play against in the middle of the stroke.

Modification: It could be that you’re not swimming flat enough. In the middle of the stroke, you should switch from pulling to pushing with one arm and move the other arm over the high point of the recovery arch. The side with the underwater arm should be lower in the water than the side with the arm being pulled out.

Problem: I can’t get my face out of the water if I don’t bring both arms down when I push off.

Modification: Kick faster to get most of the way to the surface, then use a firm stroke with one arm to get into a swimming position with your face up. Try this out. It’s a huge deal.

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