Swimming smooth and pretty sure looks good but, unfortunately, it’s not always the fastest mode of transportation. How firmly you enter your hand in backstroke can determine how fast, or how efficient, you are.

Kicking backwards while holding a board is a great drill for working your abs and thighs, essential muscles for butterfly and for dolphin kick off the walls for backstroke.

In backstroke, using a bent-arm pull can be a difficult motion to learn…and to teach. This drill, which isolates the bent-arm motion and turns it into a scull, can help you get a feel for the concept and for the correct motion.

Why are freestyle and backstroke pulls so different? Since working with Aaron Peirsol, we’ve learned to think about the backstroke pull as being similar to a freestyle pull on the back. Here’s a quick way to put that into play.

To honor our newly released DVD, Go Swim Backstroke with Margaret Hoelzer, we’re going to focus on the underwater dolphin in backstroke. This is a quick look at something Margaret discusses on her DVD… what size should your dolphin kick be?

The Aggressive Wave Backstroke Drill uses exaggeration to teach correct hand position, head position, shoulder roll, hip rotation, recovery momentum, continuous kick, stroke synergy and position in the water.

Great backstroke drills are hard to come by, so when a Canadian coaching friend suggested this one, we had to post it as soon as possible.