By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015
Fast turns are essential for serious swimmers to get quicker times. In this drill, University of Wisconsin head coach, Whitney Hite, explains the techniques needed to execute a proper backstroke turn in the heat of competition.
Drill Summary: To execute a backstroke turn, swimmers must know the number of strokes it takes them to get from the flags to the wall. To turn, swimmers flip over, push off straight on their back, pause momentarily then get right into dolphin kicks. On the turn, the tighter the ball the swimmer gets into, the faster their turn will be. It’s important to push off the wall level, not up or down.
By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015
Matt Grevers, world champion and six-time Olympic medalist, loves to do the “Quarter Drill” right before he races. The drill will help swimmers maintain a strong kick when they add their arms to the stroke.
Drill Summary: After pushing off the wall, the swimmer kicks fast and hard in a streamline position for the first quarter of the lane. The next quarter, the swimmer adds their arms, but makes sure to keep their kicking at the same speed. The third quarter, the swimmer goes back to just kicking with their arms extended in the streamline position, and the final quarter they once again add the arms to the full stroke.
By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015
One of the keys to a quality backstroke is the propulsion swimmers get from their kick. Four time Ivy League Coach of the Year Matt Kredich helps swimmers get a feel for the water with this kicking drill that uses different angles in the water to develop peak propulsion.
Backstroke Kicking Drill
Drill Summary: In this backstroke drill, the swimmer pushes off the wall and puts their arms at their hips. From that position, the swimmer rotates their body to the left while maintaining their kick and holds that position for a couple seconds before returning to the neutral position. Then, the swimmer does the same thing to the right. Keep alternating sides for the length of the pool, remembering to stop briefly at the neutral position between switching sides. This drill increases propulsion from the swimmer’s toes and allows them to work on creating balance with their feet.
By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015
Coley Stickels, a 14 time NCAA All-American with the University of Arizona, presents a drill that is sure to increase the effectiveness of the backstroke. The “Over Under Drill” creates power and speed for swimmers of all skill levels.
Over Under Drill
Drill Summary: Swimmers push off the wall on their back and begin with both hands at their hips. To start the drill, swimmers sneak the right arm up into a catch position. Then, swimmers make sure to get the elbow high, pivot the hips and pull their arm all the way down. After this is done, swimmers do a full stroke with their left hand, then repeat the process for the length of the pool.
By dustin.moscoso - Last updated: Thursday, January 1, 2015
Former Auburn University Head Men’s and Women’s Swim Coach, Richard Quick, has swimmers demonstrate the proper form for the backstroke start. Learn tips on “coiling like a spring” and pulling up on the hand-bar to set the tension.