5 Backstroke Drills to Improve Your Technique and Speed

The backstroke is a beautiful and technically demanding swimming stroke that requires a combination of strength, coordination, and efficiency. To achieve backstroke excellence, it is crucial to incorporate specific drills into your training routine that target key areas of technique and performance. In this article, we will explore the best five drills that can help you dive into backstroke excellence and take your swimming skills to the next level.

1. Backstroke Body Roll Drill

The backstroke body roll drill is an excellent exercise for improving your rotation, body position, and overall stroke efficiency. Here’s how to perform this drill:

1. Start by swimming the backstroke, focusing on rotating your body from side to side.
2. Use your core muscles to drive the rotation, allowing your shoulders and hips to roll naturally.
3. Maintain a steady rhythm and concentrate on minimizing the movement of your head and neck.
4. Practice swimming with increased body rotation for several laps, gradually increasing your speed and intensity.

By incorporating the backstroke body roll drill into your training routine, you will enhance your body rotation, improve your body position, and ultimately improve your backstroke efficiency.

2. Backstroke Underwater Dolphin Kick Drill

The backstroke underwater dolphin kick drill is a powerful exercise that can significantly improve your backstroke speed, power, and overall performance. Here’s how to perform this drill:

1. Push off the wall on your back and initiate an underwater dolphin kick by thrusting your hips and chest upward.
2. Keep your legs together and kick in a fluid, undulating motion, similar to a dolphin’s tail.
3. Maintain a steady rhythm and focus on generating power from your core and hip movements.
4. Practice the backstroke underwater dolphin kick for several laps, gradually increasing your distance and intensity.

By regularly incorporating this drill into your training routine, you will develop a stronger and more efficient kicking technique, leading to improved backstroke performance.

3. Backstroke Catch and Pull Drill

The backstroke catch and pull drill is an essential exercise for improving your arm technique, catch phase, and overall stroke efficiency. Here’s how to perform this drill:

1. Start by swimming the backstroke, focusing on a high elbow position during the catch phase.
2. Initiate your stroke by reaching forward with your hand, leading with your elbow and forearm.
3. Maintain a steady rhythm and concentrate on pulling the water back with your forearm and hand.
4. Practice the backstroke catch and pull drill for several laps, gradually increasing your speed and intensity.

By regularly practicing this drill, you will develop a more powerful and efficient catch phase, leading to improved backstroke efficiency.

4. Backstroke Hypoxic Training Drill

The backstroke hypoxic training drill is a challenging exercise that can significantly improve your lung capacity, breath control, and overall endurance. Here’s how to perform this drill:

1. Start by swimming the backstroke and gradually decrease the frequency of your breaths.
2. Aim to take fewer breaths per length or increase the distance between breaths.
3. Focus on maintaining a steady rhythm and minimizing the movement of your head and neck.
4. Practice the backstroke hypoxic training drill for several laps, gradually increasing the distance or reducing the number of breaths per length.

By regularly incorporating this drill into your training routine, you will improve your lung capacity, build mental toughness, and enhance your overall backstroke performance.

5. Backstroke Overload Training Drill

Backstroke overload training is a highly effective method for improving your overall swimming performance, strength, and power. Here’s how to incorporate overload training into your backstroke workouts:

1. Attach a resistance band or parachute to your waist while swimming the backstroke.
2. Focus on maintaining a steady rhythm and powerful arm and leg movements.
3. Practice swimming with the added resistance for several laps, gradually increasing the distance or intensity.

By regularly incorporating backstroke overload training into your workouts, you will improve your strength, power, and overall backstroke performance.

Achieving backstroke excellence requires dedication, practice, and a focus on specific drills that target key areas of technique and performance. By incorporating the best five drills into your training routine, you can enhance your technique, improve your performance, and ultimately dive into backstroke excellence.

FAQs

Q1: What are some common mistakes to avoid when performing the backstroke?

A1: Some common mistakes to avoid when performing the backstroke include:

• Allowing your hips and legs to sink, which increases drag and reduces efficiency.
• Crossing your arms over your body during the recovery phase, which can disrupt your rhythm and reduce power.
• Dropping your head too low or lifting it too high, which can affect your body position and balance in the water.
• Not maintaining a high elbow position during the catch phase, which reduces power and efficiency.

Q2: How can I improve my backstroke kick?

A2: To improve your backstroke kick, you can incorporate the following drills into your training routine:

• Kickboard drill: Hold a kickboard with both hands and kick your legs in a flutter motion, focusing on keeping your toes pointed and your legs straight.
• Underwater dolphin kick drill: Push off the wall on your back and kick in a fluid, undulating motion, generating power from your core and hip movements.
• Backstroke single-arm drill: Swim the backstroke using only one arm at a time, focusing on maintaining a steady rhythm and a powerful kick with your legs.

Q3: How can I improve my backstroke pull?

A3: To improve your backstroke pull, you can incorporate the following drills into your training routine:

• Backstroke catch and pull drill: Focus on a high elbow position during the catch phase, reach forward with your hand, and pull the water back with your forearm and hand.
• Backstroke sculling drill: Lie on your back and scull your hands back and forth in a figure-eight motion, generating propulsion through small, quick movements.
• Backstroke overload training: Attach a resistance band or parachute to your waist while swimming the backstroke, focusing on maintaining a steady rhythm and powerful arm movements.

Q4: How can I improve my backstroke body position?

A4: To improve your backstroke body position, you can incorporate the following drills into your training routine:

• Streamlining drill: Push off the wall and maintain a streamlined position with your arms extended above your head, legs close together, and toes pointed.
• Backstroke body roll drill: Focus on rotating your body from side to side, using your core muscles to drive the rotation and minimizing the movement of your head and neck.
• Head-lead drill: Swim the backstroke with your head slightly elevated, focusing on body rotation and minimizing head and neck movement.

Q5: How can I improve my breathing in the backstroke?

A5: To improve your breathing in the backstroke, you can incorporate the following drills into your training routine:

• Backstroke hypoxic training drill: Gradually decrease the frequency of your breaths, aiming to take fewer breaths per length or increase the distance between breaths.
• Backstroke Tarzan drill: Swim the backstroke with your head held high, looking forward, and focus on minimizing the movement of your head and neck.
• Backstroke interval training: Swim fast intervals followed by rest periods, gradually increasing your distance or reducing the number of breaths per length.

Q6: How can I improve my backstroke turn?

A6: To improve your backstroke turn, you can practice backstroke flip turns. As you approach the wall, tuck your chin into your chest, bring your knees towards your chest, and roll onto your stomach, using your core muscles to generate momentum. Push off the wall with your feet and resume swimming the backstroke. Regularly practicing backstroke flip turns will improve your efficiency and save valuable time in races.

Q7: How often should I practice these drills to see improvement in my backstroke?

A7: The frequency of practicing these drills depends on your training goals and schedule. Ideally, you should incorporate these drills into your training routine at least two to three times a week. Consistency is key, so aim for regular practice and gradually increase the duration and intensity of the drills over time. Remember to listen to your body and allow for adequate rest and recovery between training sessions.