Backstroke Swimming Technique: Power Rotation
Fix your backstroke mistakes with this drill
If you’re struggling with how to swim backstroke, this technique drill will help you. It focuses on stroke timing and will help fix common backstroke mistakes of shoulder and body rotation. Mix this into your swimming workout in the pool and see how your backstroke improves and becomes faster, as a quicker rotation leads to a more powerful stroke.
The Up-Down-Up Drill
The up-down-up drill lengthens your body and helps develop the quick timing necessary for proper backstroke rotation.
To complete this drill,
- Push off on your back and rotate your body so that one arm is extended straight above your head, while your other arm drifts down to your hip to start the recovery of the stroke.
- Lift your recovery arm up to 30 degrees, then return it back to your hip.
- Raise it up again and complete the recovery movement while keeping your lead arm fully extended, palm out.
- As your recovery arm is windmilling toward the water, drive your lead arm pinky-first, through the surface, while rotating your hips and shoulders to the other side.
- Engage your core for proper alignment and balance.
- While executing this drill, keep your head still and your ears back in the water.
- Repeat the up-down-up movement for each stroke.
Why Swim Backstroke?
If you think you don’t need backstroke drills because you’re not planning to race any backstroke events, think again! Backstroke strengthens your upper back and lats, tightens your core as your body rotates on its long axis, and can be a alternative stroke in open water if you need to take a break or feed. It can be particularly useful for triathletes if you need to catch your breath or maneuver around a buoy.
