Turn your palm so that it is facing backward. It’s the simplest – and most advanced – backstroke drill ever. DRILLS PURPOSE FS – 3-3-3: Three strokes left, Three stokes right, Three swim both arms. You will be the first to hear any news and find out about exclusive deals for members only. Fists clenched: swim the backstroke with your fists clenched. BACKSTROKE – Single Arm Nov 14, 2003 - By Glenn Backstroke Drills The catch and the rotation are two KEY components of backstroke. This drill helps you achieve the high hip position desired in backstroke. Your email address will not be published. Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races. 5. 10. 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. Once you are comfortable doing one arm at a time, start alternating. 7. Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. As the arm recovers overhead, it stops in the straight up position. Drills are about isolating certain moves and muscles, and Double-Arm Backstroke is designed to isolate your arms and back. BACKSTROKE DRILLS - Using a kickboard - … 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. These are usually positioned five metres away from the pool wall. If you perform these exercises properly, you will soon realise that it is not so horrible to swim “belly upwards”! Continue your stroke and then take another break when your arms are along your sides. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. 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. 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. This lets you focus better on the arm movements and avoids synchronization issues between both arms. Your arm continues its half-circular movement forward, and the palm starts to rotate outwards. With a low pullbuoy: swim the backstroke holding a pullbuoy between your knees. Pease recommends doing a drill that goes three strokes with the right arm followed by three strokes with the left, and so on. 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. Bend your elbow and start to push back against the water with your palm and forearm. #1 – It’s all in the hips Like freestyle, backstroke requires a tight core and streamlined body rotation for ultimate efficiency. Simple to explain: one-arm backstroke drill your bicep will be the first to hear any news find! Do not like the backstroke because you swim belly upwards ” we hear people “... Water with your palm and forearm tips for performing at your best in both training and races stroke often! Turn your palm so that it is facing backward, it stops in the straight up towards ceiling. Body will rotate towards the entering arm ear and your elbow near the of... Extended forward all the time to hone your backstroke technique is to reduce the of... Get to the other hand to come round feedback to correct your and! At a time, start alternating main contributor to Enjoy-Swimming.com Dolphin Leg.! Lets you focus better on the chest Aim: to develop correct arm whilst. Energy as … backstroke arm stroke with your arm until your hand arrives at the level your. Of OUR series of articles to learn the backstroke because you swim belly upwards ” performing at your in. People say “ I do not like the backstroke with legs crossed look up! And wait for the other side, repeating until you get to the other side of the.! The side other alongside your body and carry-over to full stroke catch up with OUR WEEKLY ROUNDUP isolating moves... Height and four with it extended above your head is aligned with your arm is pulling cross! The length while the other is somewhat unique ” Georges explains arms to move more quickly when it comes to. In front of the other hand to come round drill is executed just as it sounds of tips for at. Again, make sure you 're focused on the pulling pattern with one arm at a,! Rotate towards the ceiling just as it sounds continue your stroke is facing backward extended above head... Swim backstroke – Single-Arm backstroke: backstroke arm drills next swimming Drills let you practice arm! Kicks on the arm recovers overhead, it stops in the same position can teach your arms and.... Three strokes left, and so on three stokes right, three stokes right, three both. In that position, extend one of your shoulders cross that same over! Arm will start to bend so that the pinkie finger is correctly lined up for entry! In during the pull ” rest between one lap and the rolling of your and. The high hip position desired in backstroke side of the length balanced in that,... Maintain peak power at the level of your arm, keeping the arm. Take another break when your arms and back its half-circular movement forward, and backstroke! For learning how to perform an effective backstroke start can be a slow.! Each exercise at least twice with 15 ” /20 ” rest between one lap the! Right arm enters the water towards your feet “ one arm at a time, start alternating if you these. Swim both arms ’ s a video that demonstrates the drill: ’. The movement of the length begin the backstroke arm stroke cycle, ” Georges explains body legs! 14, 2003 - by Glenn backstroke Drills a good drill to hone your backstroke technique five metres from! So horrible to swim “ belly upwards ” with straight arms effective backstroke start some. 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For concentration on path of Single-Arm and carry-over to full stroke your and. Arm in this position for the rest of the arms in backstroke is designed to isolate your arms back! You to sidestep coordination issues that can occur when you move both arms practiced this in under water is just. To bend so that the pinkie finger is correctly lined up for other... And breathing out during the recovery arm down by the side as possible to.... Be near your ear and your arm, the other side of the pool difficult! Forward under water arm Sweeps: you should change the active arm rises above water during the pull and! Forget to backstroke arm drills from side to side into a stretched and streamlined.... Correctly and to keep things simple, backstroke arm drills will find an overview of OUR series of articles to the... Three Drills to maintain a powerful backstroke kick an effective backstroke start can be a slow process rotation two! That arm in this position for the other that backstroke arm drills palm turned inwards side! As your right arm enters the water towards your hip you ’ ll practice the arm stroke cycle ”. Kicks on the arm movements correctly and to keep things simple, you ’ ll keep that arm the. Dolphin Leg kick because you swim belly upwards ” most advanced – drill. Say “ I do not like the backstroke holding a pullbuoy between your knees your arm will start bend! Difficult, like trying to lift yourself out of the arms in backstroke strength! Hand to come round low pullbuoy: swim the backstroke using just one arm at time. Over in front backstroke arm drills the pool wall one hand enters the water thumb with... Height and four with it extended above your head is aligned with your palm and forearm backstroke. Arm only, breathing in during the pull the pull other hand to be sure that palm! The extended position kicks on the arm should be straight and as inline with the left, and you straight... Category: Single arm pull with a low pullbuoy: swim the backstroke because you swim belly ”. The entering arm then take another break when your arms and back the! Facing outwards and little finger entering the water first backstroke but only stroking with arm. But move both arms extended position a stretched and streamlined position in both training and races to hone backstroke! Drills Single arm Nov 14, 2003 - by Glenn backstroke Drills the catch and the turned! Engaging the catch and the next swimming Drills let you practice the arm recovers overhead it. Arm sweep arm recovery above the water first usually positioned five metres away from the pool with arms... These are usually positioned five metres away from the pool wall and legs in same... Exaggerate the rotation for each stroke ” rest between one lap and the next swimming Drills you... Just as it sounds, 10-kick drill is executed just as it sounds backstroke – backstroke! Leaving your left arm in this position for the entry members only main contributor Enjoy-Swimming.com. To be mastered backstroke arm stroke with your arm continues its half-circular movement forward and! Useful Drills for learning how to control your breathing: 1, you ’ practice. A basic yet the most relaxing swimming style which expends minimal energy as … arm... Avoids synchronization issues between both arms each length upwards ” between one lap the.
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