Swimming: Backstroke - Drills

Single Arm Backstroke will develop extra pulling strength and shoulder rotation. Concentrate on the pulling pattern with one arm at your side. Alternate 5, 10 or 15 metres with the right arm and 5, 10 or 15 metres with the left arm, lifting the opposite shoulder towards the chin as the arm recovers.

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.

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.

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.

Dolphin Leg Kick. Kick backstroke with dolphin legs to develop and improve abdominal strength. Arms will be stretched out above your head, pressing over the ears with the upper arm, straighten the elbows and interlock the hands. This drill will really work that stomach.

Single Arm Backstroke will develop extra pulling strength and shoulder rotation. Concentrate on the pulling pattern with one arm at your side. Alternate 5, 10 or 15 metres with the right arm and 5, 10 or 15 metres with the left arm, lifting the opposite shoulder towards the chin as the arm recovers.

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.

Ears in the water, eyes looking at the ceiling Tummy up at surface Leg kick comes from the hip Legs straight with slight bend at the knee Relaxed, floppy ankles

Ears in the water, eyes looking at the ceiling Tummy up at surface Leg kick comes from the hip Legs straight with slight bend at the knee Relaxed, floppy ankles

Ears in the water, eyes looking at the ceiling  Tummy up at surface  Leg kick comes from the hip  Legs straight with slight bend at the knee  Relaxed, floppy ankles

Ears in the water, eyes looking at the ceiling  Tummy up at surface  Leg kick comes from the hip  Legs straight with slight bend at the knee  Relaxed, floppy ankles

Ears in the water, eyes looking at the ceiling  Tummy up at surface  Leg kick comes from the hip  Legs straight with slight bend at the knee  Relaxed, floppy ankles

Ears in the water, eyes looking at the ceiling  Tummy up at surface  Leg kick comes from the hip  Legs straight with slight bend at the knee  Relaxed, floppy ankles

Bring heels up to bottom Turn toes out, like a frog Kick round in a circlular shape until feet are back together, legs straight Legs move simultaneously A good way of explaining it is to ask children to imagine they have a big bowl of ice cream behind them - theirheels have to scrape all the way round the edge of the bowl and bring the icecream up to their bottoms. Always encourages them to kick wide!