I’ve been training for a local swim meet and noticed my backstroke isn’t as strong as I’d like it to be. I’m struggling with maintaining a smooth, efficient stroke and keeping my form consistent throughout my sets. Can anyone recommend some effective drills or exercises to help me improve my backstroke technique and overall speed? I’d really appreciate any tips or advice you have!
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The following are some effective drills that can help you enhance your technique and overall speed:
- Streamline + cup on the forehead: This drill helps with head and body position by balancing a cup of water on your forehead while kicking or swimming in streamline. It encourages a stable head position and a streamlined body.
- 12-kick switch: Focus on hip rotation and stability by kicking on your side for 12 kicks and then switching with one arm stroke. This drill helps you practice smooth transitions and proper body rotation.
- 3 Strokes + 12 kicks: Swim three strokes and then pause for 12 kicks on your side. This drill helps with rotational momentum and hand placement.
- Dolphin kick with backstroke arms: Match one dolphin kick for every arm stroke. This drill enhances power and speed by combining the dolphin kick with backstroke arm movements.
- Catch-up drill: Tag your hands in the air before each stroke. This drill improves coordination and tempo, ensuring that each stroke is deliberate and controlled.
- Double-arm backstroke: Swim with both arms at the same time. This drill helps with power and pull, and it can also correct imbalances in your stroke.
- Single-arm backstroke: Focus on one arm at a time to improve body rotation and hand entry. This drill helps you concentrate on the mechanics of each stroke.
- Fist drill: Swim with your fists closed to emphasize the use of your forearms and improve your feel for the water.
- 3-6-3 drill: Perform three strokes, then six kicks, and repeat. This drill helps with maintaining a consistent kick and smooth transitions between strokes.
- Backstroke start practice: Work on your backstroke start by positioning your feet below the water, holding onto the block, and launching yourself backward with an arch in your back.
Hey,
To improve your backstroke, try these drills: use a kickboard for strong kicks, swim with one arm at a time, focus on body rotation, practice sculling, and work on breathing. Also, practice high elbows, closed fist, fast and slow sets, underwater kicks, and use a rotation board to enhance technique and efficiency.