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Backstroke Drill Library
DOLPHIN KICK + BACKSTROKE PULL
Purpose: DETAIL, STRENGTH. Pulling power and arm speed combined. Helps with tempo, but hard to do, so in short bursts.
Video:
Video coming soon!
How:
Swimming backstroke with dolphin kick. Use one kick per one stroke. Swimmers have to find the rhythm, but then it’s great for getting the tempo up
2+2+3 SINGLE ARM BACKSTROKE
Purpose: ESSENTIAL. Helps with swimming too flat and to start rotating more side to side
Video:
Video coming soon!
How:
2 strokes with right arm, 2 with left and then three strokes with both arms to get to other side. The still arm stays down during single arm strokes. Focus on side to side upper body rotation during those single arm strokes. Use fins!
DOUBLE ARM BACKSTROKE
Purpose: DETAIL. To flatten the stroke (jumping up and down with the whole body), learn to push water back, rather than to down or sides and improve kick strength while swimming
Video:
Video coming soon!
How:
Swim backstroke, but with both arms moving together, regular backstroke kick. Forces you to work harder with your legs, since there are no arms supporting you at recovery.
CUP-ON-HEAD aka. “DUCKHEAD” aka. “PADDLEHEAD”
Purpose: DETAIL. Helps to keep the head steady and eyes to the ceiling
Video:
Video coming soon!
How:
Fill a cup with water and then kick, drill, or swim backstroke while balancing the object on your forehead. Tip: Use rubber duckies or paddles instead of cups
SPIN DRILL
Purpose: DETAIL, STRENGTH. Arm speed. This drill will teach your body to “redline” – Turn over at a higher rate than you ever would in a race to improve tempo
Video:
Video coming soon!
How:
Sit up in the water like you’re sitting in a chair- your eyes should be looking back at the end of the pool you push off from. Spin arms as quickly as possible – do not focus on technique, only on the highest possible tempo. This drill will definitely NOT teach correct body position, only tempo.
ROTATING SIDE KICK
Purpose: ESSENTIAL, BEGINNER. Work on whole body rotation, not just the trunk. Backstroke kicking only
Video:
Video coming soon!
How:
Backstroke kick while both arms down and body rotating side to side. Don’t “thrash” or force the rotation at first. Learn to control your body and learn how to propagate your kick from all positions (back, all side angles). Lead the rotation from the hip and be SLOW and purposeful. Only after you are able to maintain the body alignment, add aggressive rotations. Make sure head is still and eyes glued to ceiling.
L-KICK & L-KICK SWITCH
Purpose: ESSENTIAL, BEGINNER. Work on finding that “high” body position in the water where your hip, shoulder, and chin are at the surface and nothing feels “sunken”. Switch version just adds movement, so you get a better kinesthetic feel.
Video:
Video coming soon!
How:
One arm extends straight overhead underwater; Other arm extends up towards the ceiling with body rotated along the long axis to side. Work on balancing and “leaning” on the submerged/forward arm so that your body position stays high and your hip remains on the surface. With the switch version you just switch arms every six kicks, rather than swimming the whole lap with only one side arm up
TITANIC
Purpose: STRENGTH. Working on proper strong flutter kick/body position
Video:
Video coming soon!
How:
Hold a kick board with both arms either vertically or at 45 degree angle above head. Use fins with beginners, no fins for more advanced swimmers. Idea is to develop a strong kick to keep the body in proper position
IRONMAN SCULL
Purpose: DETAIL. Working on the feel of the finishing scull of the last part of stroke
Video:
Video coming soon!
How:
Scull near the hips while using a buoy or floating, but not kicking actively… forces you to push back with hands enough to move forward and therefore optimizing the last part of stroke under water Both hands together, or one hand at a time
CATCH-UP BACKSTROKE
Purpose: ESSENTIAL, BEGINNER. Working on underwater catch and maintaining strong kick/body position, especially while on the side during pull.
Video:
Video coming soon!
How:
A bit different than freestyle catch-up. One arm is pointing to ceiling while the other arm does the full rotation and catch-up happens when both arms are vertical. Use fins as it is hard to stay high when arm is extended up.
EXTENSION DRILL
Purpose: ESSENTIAL, DETAIL. Getting the shoulder out of the water
Video:
Video coming soon!
How:
Easier with fins. One arm down by the side, the other arm pointed to the ceiling. Now rotate the body and extend the upwards pointing arm as much as possible out of the water and then back down again. Idea is to get the shoulder out while turning the body and then back down while flat. Switch sides next lap.
FIST BACKSTROKE
Purpose: DETAIL. Using the forearm and practicing early vertical forearm
Video:
Video coming soon!
How:
Swim backstroke with closed fists, so you don’t rely on hands pushing water as much and can feel what your whole arm is doing
FINGERTIP SPLASH
Purpose: DETAIL. Works on bending the arm and not pulling with straight arm.
Video:
Video coming soon!
How:
Regular backstroke, but with fingers/hand intentionally coming out of the water a bit while you push back and giving a little splash backwards at the end of pull. The focus is on bending the elbow, be careful not to over use it and teach kids to have fingers out during last part of pull.
LANE PULLING
Purpose: DETAIL, BEGINNER. Reinforces correct arm/hand pulling motion for backstroke and allows swimmer to feel exaggerated version of how the force should feel on a strong backstroke pull
Video:
Video coming soon!
How:
One arm backstroke drill – on pull down, arm closest to lane line catches lane line rings and pulls along lane line until your body has passed and you naturally have to let go when you’re about to begin your next stroke. Make sure not to lead with the elbow while pulling, elbow should be at 100-130 degree angle!
ONE ARMED BACKSTROKE
Purpose: ESSENTIAL, BEGINNER. The emphasis on this drill is isolating your pulling pattern. It should be done with attention to balanced body position, rotation, and steady tempo. Probably the best way to understand what the arm is doing underwater for backstroke.
Video:
Video coming soon!
How:
Keep the non-working arm at your side, start the pull with a deep catch, and make sure you rotate to both sides – both shoulders should come out of the water depending where the other arm is. Opposite when arm is up, same side when arm is down. Go slow and focus on arm shape on every pull and recovery. Keep a steady kick going and stay flat.
RAINBOW KICKING
Purpose: STRENGTH, DETAIL. Forces the importance of constant kicking
Video:
Video coming soon!
How:
Grab a buoy and move it with straight arms in half circle above the water from streamline to your hips, while kicking. Looks from the side like you are tracing a rainbow. Use fins with weaker swimmers.
123 O’CLOCK
Purpose: APPRECIATION. Arm entry angle importance
Video:
Video coming soon!
How:
Give swimmer a feel for arm angle for hand entry. They swim back but enter hands at 12, 11&1 then 10,&2, repeat for 25-50 yards. Allows for different perceptions of “11 & 1”
2 STRONG + 2 FAST
Purpose: ESSENTIAL, DETAIL. To find the line between efficiency and tempo
Video:
Video coming soon!
How:
Swim backstroke, alternating between 2 cycles focusing on grabbing water and then 2 cycles focused on arm speed
3 STROKES + 6 KICKS
Purpose: ESSENTIAL, BEGINNER, PROGRESSION. This drill helps with feeling your rotation and being able to go through 1) is your head still 2) how is the body connectivity (shoulder, hips rotating at the same time?) 3) forced strong kick 4) Tempo
Video:
Video coming soon!
How:
Swimmers will take 3 normal strokes backstroke, then pause rotated on side for 6 kicks. Ensuring one hand is at their hip and the other above their head in the catch position (palm down), with body rotated to side. After 6 kicks, they perform the 3 strokes again and pause for 6 kicks rotated towards the other side. Go slow first, then add speed element. Do after 6 kick switch and 1 Stroke + 6 Kick drill for nice progression before full stroke.
3-6 SECOND GLIDE
Purpose: DETAIL, APPRECIATION. Goal is to work on stretching out the stroke.
Video:
Video coming soon!
How:
Following push-off take a pull with one arm down to your side, hold this position (front arm stretching forward, back arm stretching behind you, back shoulder out of the water and body rotated on side), hold for 3 seconds then take a stroke and hold with opposite arm up for 3 seconds
6 KICK SWITCH
Purpose: ESSENTIAL, BEGINNER, PROGRESSION. Easy to do for all levels of swimmers. Works rotation, continuous kicking.
Video:
Video coming soon!
How:
Kick on back, arms by the side. Rotate the body side to side, while the head is still and eyes to ceiling. Make the rotations slow at first and then really aggressive. Use fins if desired. Follow up with 1 Stroke+6 Kicks and 3 Strokes+6 Kicks drills.
1 STROKE + 6 KICKS
ESSENTIAL, BEGINNER, PROGRESSION. Easy to do for all levels of swimmers. Works rotation, continuous kicking, catch and speed
Video:
Video coming soon!
How:
Swimmers will take 1 normal strokes backstroke, then pause rotated on side for 6 kicks. Ensuring one hand is at their hip and the other above their head in the catch position (palm down), with body rotated to side. After 6 kicks, they perform the 1 stroke with the other arm and pause for 6 kicks rotated towards the other side. Go slow first, then add speed element. Do after 6 kick switch and follow up with 3 stroke + 6 Kick drill for nice progression before full stroke.
ALTERNATING DRILL
Purpose: APPRECIATION. Allows swimmer to focus on pull pattern, hand placement, and/or shoulder rotation. A bit more advanced as you have to get the pattern right and you have to have a strong kick. Or just use fins.
Video:
Video coming soon!
How:
Pause for two seconds as one hand enters the water after recovery and wait for the other hand to come around/catch up. Continue with pulls one hand at a time and then kick with your arms at your sides for 6 kicks before starting again. Start with the other hand on next round.
ARROW KICK
Purpose: STRENGTH. Focuses on core and kick strength as well as balance and body position. This drill is probably best suited for older more experienced swimmers. Swimmers with weak kicks and core will sink under water. Poor body position will also cause a swimmer to sink.
Video:
Video coming soon!
How:
Kick backstroke and streamline the hands together straight up toward the ceiling, not in the water, essentially making an arrow pointing out of the water. Ideally the streamline should be 90 degrees to the hands extending up. Swimmers must work to keep their heads back in the water and kick with a tighter core to be able to remain at the surface and flat. Use fins with beginners!
“GOOD CATCH” DRILL
Purpose: APPRECIATION. Understanding what catch means, but probably better suited for older kids
Video:
Video coming soon!
How:
1 arm up, 1 arm down, body flat. Shoulder rolls up opposite of catching arm as you start the catch. Then make a good catch, but return the catching arm back to up position from about shoulder line, instead of pushing all the way down. Arm goes back to streamline, body rolls back to flat position
CLOCKWORK
Purpose: BEGINNER. Takes a bit getting the pattern right, but trains body awareness in younger kids. Maintains core stability and engages the kick while focusing on the rotation and proper mechanics for the recovery phase of the backstroke from start to finish.
Video:
Video coming soon!
How:
One arm is in the catch position above your head while the 2nd arm starts at your hip. Lift the bottom arm up to 90 degrees and then lower it back down to your hip, then lift the arm again, this time finishing in the catch position, as the opposite arm makes a pull. Repeat the same thing on the opposite side as the arms are now switched. Go slow, so you can pay attention to what’s happening!
HUMAN-AFTER-ALL DRILL
Purpose: DETAIL, APPRECIATION. Body rotation and underwater pull improvements
Video:
Video coming soon!
How:
Follows nicely from rotating kick drill. Kick with your arms down while rotating side to side, but then add swimming with arms, but instead of bringing them over, slide them forward underwater close to body and then perform a full catch/pull to get the arm down again. Forces a good rotated position for the start of pull, as the hand slides forward under water.
DON’T KICK THE BOARD
Purpose: BEGINNER. “Anti-bicycle” drill. Really good for learning how not to kick your knees out of the water.
Video:
Video coming soon!
How:
Backstroke kicks with board held with straight arms extended towards your feet allowing the kick board to cover your knees and paying attention to “not kicking the board” with your knees
PENGUIN or T-REX
Purpose: APPRECIATION, DETAIL. Connecting the alternate kick to the finish phase of underwater catch/dump. This allows good timing and good core connection
Video:
Video coming soon!
How:
Kick on side, arms by side, keep elbows connected to your body. With the arm that’s ‘underneath’ you (closest to the bottom of the pool) you grab and ‘dump’ the water, as you do, use the dump to connect the core/rotate to the other side. Ensure the ‘dump’ of water is finished with palm facing down and not raising the arm into recovery early
PRINCESS WAVE
Purpose: BEGINNER, DETAIL. Hand exit and entry positions, relaxing the arm during recovery.
Video:
Video coming soon!
How:
Thumb up exit, transition to pinky in entry, while giving an extra princess wave to the crowd during recovery phase when arm is vertical and shoulder is out of water.
TOUCH THE SKY
Purpose: STRENGTH, DETAIL. Shoulder rotation/extension, kick power, and straight arm recovery position. Simulates start of the catch. It’s a more advanced variation of extensions drill
Video:
Video coming soon!
How:
Easiest to start with fins. Shoulders flat, one arm fully extended over head in catch position (pinky down), other arm at 90° pointed at ceiling holding a full water bottle. Swimmer kicks down the pool and maintains kick throughout the drill slowly rotating shoulders and pushing the water bottle towards the ceiling until shoulder kisses the chin and the palm of flat hand turns bit more downwards. Then slowly return to flat position. Repeat with other arm on next lap.
“LONG DOG” BACK PADDLE
Purpose: DETAIL. This drill focuses heavily on body alignment and rotation. By eliminating the arm coming out of the water it forces the swimmer to actually turn their body to the side earlier/more and not stay flat on their back. For more advanced swimmers.
Video:
Video coming soon!
How:
To start the drill have the swimmer push off flat on their back kicking with their hands at their sides. Begin with reaching one hand up over their head while their hand remains completely submerged while going forward. Once above their head, roll their body to the side getting the opposite arms shoulder to come out of the water and then pause for a 4 second kick and then pull and push down all the way through the water. Switch arms every stroke or repeat with one arm for the whole lap
TAP or SCISSOR DRILL
Purpose: STRENGTH, DETAIL. To get arm speed up and keep arms straight during recovery, also works on kick strength and core muscles
Video:
Video coming soon!
How:
Recovery phase only. While kicking with fins, either tap both hands/fingers together or in scissor fashion to water above and below, but arms only move above the water, no pulls. Make them fast to increase arm speed for backstroke tempo. Hands should touch water as high above the head and as low below the hips as possible, therefore forcing straight arms at recovery. Can feel awkward but it’s fun to try!
SITTING SCULL
Purpose: STRENGTH, APPRECIATION. Strengthen the shoulders and core for backstroke in addition to getting a good feel of the water
Video:
Video coming soon!
How:
Swimmer floats on their back, then bring chest and legs close to one another creating a V position with their bodies. Toes and shoulders should be out of the water as the swimmer sculls to move backwards. This drill will work the core, shoulders and neck very well. For assistance, swimmers can wear a pull buoy between feet/thighs to help in lifting up the toes while the focus remains on the core. Slowly straighten out during the lap to emphasize the importance of staying totally flat during actual swimming
REVERSE SCULLING
Purpose: DETAIL, APPRECIATION. Body balance and position, plus feel of the water and arm position above the head
Video:
Video coming soon!
How:
Hands above the head and sculling with small hand movements with elbows straight, moving feet first. Forces use of core to stay flat/not letting feet sink and to feel where the arms are above the head. Better for more experienced swimmers.
SIMPLE STREAMLINE KICK
Purpose: BEGINNER, ESSENTIAL. Very basic to achieve hips and feet high kind of body alignment
Video:
Video coming soon!
How:
Kick on back, hands stretched in streamline overhead and straight. Focus on small fast kicks and keeping legs and hips high. Head should be low in the water- for added bonus. Pro Tip: Dip your face very slightly underwater every few kicks (so a little stream flows over your face) to practice the head alignment and the slight upward arching of the back/hips when the hand hits the water at the end of recovery.
1 BACK + 1 FREE
Purpose: DETAIL, ESSENTIAL. To practice bent arm pulling motion and rotation.
Video:
Video coming soon!
How:
One hand swimming, the other down by the side. Alternate between one freestyle pull and one backstroke pull. Rotate to one side only- the opposite side of freestyle pulling arm and same side of backstroke pull. Forces rotation and keeping elbows bent more. Alternate arms by 25s or 50s.
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