Looking for some basic backstroke drills to help learn or improve your swimming technique? Here you will find the simplest exercises that will make each part of backstroke clear so that you can practice and perfect one stage at a time.
Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. Then each given exercise is designed to isolate that particular stroke part and the technique tips and focus points listed help you to perfect the finer details of that part.
Push and glide from the poolside without floats
Aim: to encourage correct body position whilst moving.
The swimmer uses the momentum of a push from the poolside. Arms are held by the sides or held straight over the head in more advanced cases.
Float held on the chest
Aim: to allow the correct body position to be maintained whilst the legs kick.
This is a progression from having a float held under each arm. The swimmer is less stable but still has the security of one float held on the chest.
Single arm pull with a float held on the chest
Aim: to develop correct arm action whilst kicking.
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.
Like the look of the backstroke drills above? Get your hands on loads more in my book 'How To Swim Backstroke'. Fine-tune your body position, arms, legs and timing and coordination.
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