Backstroke can be one of the more problematic strokes for some swimmers. Specific work with each aspect of the stroke can really go a long way to improve overall efficiency and ultimately increase a backstroker's or IMer's speed.
Here are a few of my favorite backstroke drills. For more specific backstroke help, check out Aaron Peirsol in the excellent instructional DVD, "GoSwim Backstroke".
- Streamline on Back: Lie on back (relax...) with head facing up to the ceiling. Body should be flat in the water with arms outstretched above the head, one hand on top of the other. Arms should be straight, tight and close to the ears. Move while kicking and concentrating on keeping your arms in streamline.
- Kick-n-Roll: The arms will stay elongated by the sides with this drill. Kick while keeping head as still as possible. Keep head facing up to the ceiling (or sky). While in this position, start to kick. Roll and hold for two counts and without staying on the back except for a moment, roll to the other side. Each shoulder should rotate toward the head (the head should stay stable while the rest of the body rolls as a unit)
- One-Arm Backstroke: Swim Backstroke with one arm at your side as in the Kick-n-Roll. Maintain the rolling movement without pausing on the back at any point of the stroke. Make sure the head is still remaining stable in the water (not dropping to either side or moving up and down). Remember thumb up out of the water, pinkie into the water. This drill has many possibilities for variation. One lap right arm backstroke, one lap left arm. 2 right, 2 left and so on.
- Double-Arm Backstroke: Instead of the arms alternating in this drill, the swimmer will move both arms simultaneously. This also works on balance and requires a lot of coordination and concentration on each element of the stroke.
- Pull Buoy Between Ankles: Swim Backstroke with a buoy at feet. Expect snaking through the water as most people are not totally even with their stroke. This drill will narrow down areas of the stroke that are not balanced allowing the swimmer to concentrate on these issues in other drills.
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