Ohio State Head Men’s Swimming Coach, Bill Wadley, teaches youth swimmers techniques of the backstroke turn. They will learn to try to take a last breath before rolling over to their stomach to begin the turn. This drill emphasizes rolling over without pausing for that last breath, which will break up the necessary rhythm and speed of the turn.
Each athlete has to decide a direction they will turn by which side they feel more comfortable turning toward.
Get a rare look at what it’s like to train like an Olympian! Six time Olympic Medalist, Matt Grevers, goes over his favorite drill called the ‘Double Arm Backstroke.’ This exercise helps you work on your hand positioning and pull.
Use a normal flutter kick throughout this drill. Your hands will exit the water leading with your thumbs, and enter the water leading with your pinky fingers. Make sure that your hands during the pull are about 6-8 inches below the surface.
In this insightful clip, Richard Quick, one of the world’s most successful coaches at Stanford, Texas and Auburn, utilizes his deep analysis of which techniques lead to fast swimming. Maximizing the backstroke start distance includes concepts on palm pressure, arm push, leg jump and hip snap.
Make sure you are in position to push against the bar as soon as the race starts.
In this presentation Ian Pope, Australian Olympic coach, describes the “arm power zone” and proper body rotation to bring the body toward the hand. Also, watch to see how the swimmer can utilize the “one arm press” to engage the under arm and lats to supply more muscle into the stroke.
Make sure your arm is in front of the chest during the catch phase of the backstroke. Timing is crucial for the most power.