Swimming: Backstroke - Drills

Streamline Kick. Kick on your back with arms
stretched out down the pool hugging your
ears. Place one hand on top of the other or
interlock the thumbs to ensure a streamlined
position. Ensure the chest is high and clear of
the water surface with the hips held high. Do
not sit in the water with low hips. Ensure the
body is flat and high on the water surface to
create good streamlining.

Double Arm Backstroke or Old English Backstroke will keep or increase flexibility across the chest. Watch the arms and hands recover over the water surface. As the arms recover the little fingers cut into the water first. Once the hands have entered the water exaggerate the drop of your elbows underwater before the hands and forearms push towards your feet.

Backstroke Side Kicking. Kick your legs while
on your side with one arm stretched out down
the pool and your ear resting flat on your
upper arm. The opposite arm will be at your
side close to the thigh. The leg kick should be
little more than the depth of your chest. Start
the kick from the hips kicking through to your
toes with feet and toes pointed.

Backstroke Catch-Up is executed with a two
second pause once the opposite hand has met up
with the other. Swim with one arm by your side
or stretched out above your head. The drill will
slow the stroke rate down in order to concentrate
on the pull. A strong leg kick is needed.