Today we're going to be taking a look at some backstroke drills, so helping you to improve your stroke and technique.
So catch-ups is our first drill for backstroke. Catch-ups in backstroke works the same way as when performing this drill in front crawl. So let your hands touch together before performing the next pull. Catch-ups makes each pull that little bit tougher on backstroke as your body flattens out, so you have to pull harder and rotate the body.
Fists. Again, this drill is the same as when swimming front crawl. You literally put your hands into a fist position. Your kick is very important on this drill as it can cause a lot more resistance in the water if you stop kicking. Another tip is to keep the hips up and as close to the surface of the water as possible.
Arm 2 seconds at 90 is a drill that works by holding your arm at 90 degrees out of the water in the recovery phase. As you can see, when the arm is in this position, the hand rotates to the palm out so the little finger enters first. This drill is designed to keep your legs kicking and push your hips to the surface when there's no momentum from your arms. So a strong leg kick is essential.
This drill slows the stroke wake down, but allows you to focus on the vital parts, such as underwater pull and leg kick.
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