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Archives by Tag 'Backstroke'

Maximize Your Backstroke Propulsion!

By Kevin Fitzpatrick - Last updated: Tuesday, March 1, 2016

14 time All-American at the University of Arizona, Coley Stickels, teaches you the “Catch & Throw” drill. Versions of this drill are commonly used to help swimmers improve their freestyle, but it can also serve as a great way to accent the forearm in the catch for anyone utilizing the backstroke.

Catch & Throw

Drill Summary: The swimmer pushes off from the wall slightly on their side, then sets their catch. To complete a rep, pull the arm all the way through and return to the recovery position. Focus on throwing the body/torso past the catch and keeping all momentum on a horizontal plane. Coach Stickels has his swimmers use an over grip paddle to accent the forearm in the catch. Remember to work on both hands.

This video came from Championship Productions’ video “Mega Drills for Backstroke.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Learn the Backstroke Scull from an Olympic Champion!

By Kevin Fitzpatrick - Last updated: Friday, January 1, 2016

Six-time Olympic medalist, Matt Grevers, set a new world record in the 100-meter backstroke at the Duel in the Pool event in Indianapolis just a couple weeks ago. In this clip, you’ll learn a backstroke sculling drill from Grevers himself that he likes to use prior to competing in a race.

Backstroke Scull

Drill Summary: This drill focuses on the “finish” of your backstroke. The key is to keep your hands sideways in the water at all times, rotating side to side. When in the water and going backward, pull your knees close to your chest and keep your hands down by your waist. Push the water away from your body using your hands and continue swimming backward with your knees close to your chest. Coach Grevers loves to do this drill right before a race, and even used this drill right before he won the 100M backstroke in the Olympics.

This video came from Championship Productions’ video “Backstroke with Matt Grevers.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Train Swimmers to Burst with their Entire Body!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

University of Wisconsin head men’s and women’s coach, Whitney Hite, shows you his version of the “Vertical Dolphin Kick.” This drill will help swimmers learn to use their entire body to generate power, and also serves as a great workout for athletes needing to strengthen their core.

Vertical Dolphin Kick

Drill Summary: Swimmers get to a spot in the pool where they can vertical kick without having to worry about hitting the bottom. This drill can be completed in two ways: 30 second technique mastering and 6 second bursts. For the technique, focus on keeping the hands crossed over the chest and kicking with a dolphin motion. Make sure to use the hips and as much of the chest as possible to kick. In the 6 second bursts, try to get at least 18 kicks in.

This video came from Championship Productions’ video “Championship Stroke Breakdown Series: Backstroke Breakdown.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Practice Making a Perfect Backstroke Turn!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

David Marsh, eight time NCAA Coach of the Year and head coach of SwimMAC Carolina, presents the techniques he teaches his swimmers for executing the backstroke turn. Coach Marsh emphasizes the ability to control speed heading into the turn and being comfortable swimming on your side.

Backstroke Turn

Drill Summary: There are two drills in this video.

  1. 12 Kick, 12 Kick Series: Swimmers kick on their back for 12 kicks, then rotate over and kick on their stomach for 12 kicks. After that, they flip over right where they are in the water.
  2. Plant Pause: Swimmers stay in the same column of water while turning and flip against the wall, pause for a second, then push off and glide.

This video came from Championship Productions’ video “David Marsh’s Next Wave Technique: Turns.” View other world class Swimming & Diving videos!




Develop a Better Backstroke with Spin Drills!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

The key to increasing backstroke speed lies in the effectiveness of your arms. Josh Davis, American record breaker and Olympic gold medalist, uses the “Spin Drill” and “Swim Spin” to train his arms to whip around quickly in the water, generating more propulsion for faster times.

Spin Drill & Swim Spin

Drill Summary: For the “Spin Drill,” swimmers simply execute a backstroke and throw their arms as fast as they can through the air. They also whip their arms through the water as fast as they can. The key to this drill is to generate power from the core, torso and hips. Make sure to stop doing the drill if you feel any discomfort in your chest or arms. For the “Swim Spin,” execute a backstroke and focus on keeping arms and legs relaxed throughout the exercise.

This video came from Championship Productions’ video “Josh Davis on Everything Swimming: All 4 Strokes, Starts and Turns.” View other world class Swimming & Diving videos!




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