Backstroke Spin Drill is one of the most FUN drills in swimming because it lets you do all the things you’re not supposed to do, and lets you do them in a BIG way. No splash? You want to be covered in spray when you do this drill. Stay hidden and balanced? Fugettaboutit. Look up? Rotate your hips? Soft, clean hand entry? No way! No time!

Do you over-reach on your backstroke? Having a hard time keeping your hips up? Wondering how your hands should exit to initiate the recovery? Want to get the feeling of where you start your pull? Want to get a bonus effect of practicing your breaststroke underwater pull? This drill is for YOU!

Most backstroke drills focus on the upper part of the body — on things such as hips, rotation, hand entry, pull, catch, and head position. This drill, however, shines a spotlight on the lower part of the body – the legs, feet, and kick.

Young swimmers have a HUGE tendency to pull with a very straight arm in backstroke. A great drill for correcting this is the old pull-on-the-lane-line drill, but that creates its own problems. Here’s a fun way to correct a straight-arm pull that pretty much goes against EVERYTHING we know about teaching backstroke.

Here’s a simple balance drill that helps to stabilize your head for backstroke. You could use a half-filled water bottle or cup, but since it’s St. Patrick’s Day, green is the way to go.

Why Do It:
Playing with Backstroke Hand Entry can help you correct or avoid one of the most common stroke errors in backstroke: over-reaching.

Swimmers seem to have a gene that makes them search for the style of swimming that feels the most productive. Because of this, they frequently put themselves into positions that aren’t necessarily productive.

Here’s a fun, safe way to begin building great backstroke turns. First of all, having a “system” for doing anything in athletics is very important. The typical hit-and-miss, or trial-and-error method of training or teaching has gone by the wayside with the term “dumb jock.”