Backstroke is the only one of the four competitive strokes that is swum on your back. Along with freestyle, it is often taught to young children from a young age. Below you will find a variety of videos including a section on understanding backstroke and many different drills you can use in your program.
Understanding Backstroke
Before using the drills below, coaches should fully understand backstroke. By watching these videos you will gain a better understanding of the different aspects to backstroke.
Backstroke Stroke Model
Body Position Drills
A correct body position will set a swimmer up to swim effective backstroke.
Backstroke Drill 1 – Push and glide with arms extended and parallel
Backstroke Drill 2 – Push and glide with arms extended then hands by hips
Backstroke Drill 3 – Push and glide with hands by hips
Backstroke Drill 4 – Light backstroke kick with hands by hips
Rotation Drills
Rotation through the spinal axis will assist swimmers to be more efficient in backstroke.
Backstroke Drill 5 – Backstroke kick with half rotation, one arm extended, one arm by side
Backstroke Drill 6 – Backstroke kick with half rotation with both hands by side
Backstroke Drill 7 – 6 kicks R shoulder up, 6 kicks flat, 6 kicks L shoulder up
Backstroke Drill 8 – 6 kicks R shoulder up then rotate to 6 kicks L shoulder up
Backstroke Drill 9 – Continuous rotation drill
Rotation & Armstroke Drills
These drills will assist swimmers to continue to develop rotation in their stroke whilst learning how to recover their arm correctly from one stroke to the next.
Backstroke Drill 10 – Rotation and half recovery drill
Backstroke Drill 11 – Rotation & elevation drill with set-up of hand
Backstroke Drill 12 – Single arm rotation & set-up hand for entry
Backstroke Drill 13 – Three rotations followed by one single arm stroke
Backstroke Drill 14 – Double single arm rotation drill
Backstroke Drill 15 – Rotation followed by two arm strokes
Backstroke Drill 16 – Four rotations and four arm strokes
Backstroke Drill 17 – Double rotation and four arm strokes
Backstroke Drill 18 – Rotation into swimming drill
Combination Drills
Backstroke combination drills are great for swimmers of all ages because they provide challenges in coordination and technique.
Backstroke Drill 19 – Single armstroke change drill, 2 left, 2 right
Backstroke Drill 20 – 2 left arm, 2 right arm followed by 4 arm strokes, repeat
Backstroke Drill 21 – 1 single arm stroke followed by 4 arm strokes, repeat
Sculling & Underwater Pull Drills
These sculling and under water pull drills will help teach swimmers to connect with the water and develop the correct stroke pattern.
Backstroke Drill 22 – Sculling in initial catch position
Backstroke Drill 23 – Single arm sculling working on front quadrant of the stroke
Backstroke Drill 24 – Single arm upsweep scull
Backstroke Drill 25 – Double arm deep scull
Backstroke Drill 26 – Double arm, inward scull of push phase of the stroke
Backstroke Drill 27 – Single arm backstroke pull with underwater arm recovery
Assorted Drills
Here are a range of additional drills that will help improve a swimmers technique, efficiency, coordination and timing.
Backstroke Drill 28 – Double arm backstroke
Backstroke Drill 29 – Single arm periscope drill
Backstroke Drill 30 – Backstroke surface recovery drill
Backstroke Drill 31 – Backstroke crossover recovery drill
Backstroke Drill 32 – Backstroke salute drill
Backstroke Drill 33 – Backstroke anti-overreaching drill
Common Faults
Backstroke Fault 1 – Over-Reaching
Backstroke Fault 2 – Hyper-Extension of Hands at Wrist on Entry
Backstroke Fault 3 – Back of the Hand Entry
Backstroke Fault 4 – Insufficient Rotation
Backstroke Fault 5 – Head Too High
Backstroke Fault 6 – Disconnected Kick / Pumping of the Legs
Backstroke Fault 7 – Bent Arm Recovery
Backstroke Fault 8 – Poor Connection for Propulsion
Backstroke Fault 9 – Non-Opposite Timing in Front Quarter
Backstroke Fault 10 – Non-Opposite Timing in Back Quarter
Backstroke Fault 11 – Wide Recovery
Starts
Backstroke Start using a wedge – Video including description of each step