For more drills, technique videos and swimming tips, download the MySwimPro app for iPhone or Android! Raise your right arm over your head as if preparing to enter the water for the backstroke, pinkie first. As the arm recovers overhead, it stops in the straight up position. Body rotation is the least appreciated and understood element of backstroke and freestyle swimming. All rights reserved. FTC Disclaimer | Terms of Use & Privacy Policy In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. Video 0:01:57. As you know backstroke is the only stroke that you swim on your back so pay close attention. The extra momentum from the fins will keep you moving through the water. Rotating is very important to reduce resistance and move … Try this drill to practice a backstroke kick that intensifies upon each body rotation. Many swimmers find good body roll feels strange. Body line riding the surface of the water. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! Back-pat one arm swim . The Uzbekistan Open Swimming Cup took place late last month, with several national records biting the dust before all was said and done. Kicking drills on your side are excellent for developing body rotation. BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. I hope you enjoy! Backstroke recovery drills should emphasize these elements: ... There’s no rotation, so you stay flat in the water, which affects your kick and timing, as well as the angle and depth of your pull. The faster we rotate the body, the more distance per stroke we receive. Sit Spin Backtstroke: Tyler Clary. Put your hands at your sides and then take 6 kicks on one side of your body. Great swimmers use their core in order to make their pull and kick more propulsive. Backstroke – Body Rotation Drill. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. 3 x 25 Flutter kick on back (right arm up, left arm down), 3 x 25 Flutter kick on back (left arm up, right arm down), 6 x 25 Backstroke; 6 kicks on right side, 6 kicks on left side. Video 0:02:11 . Drill: 6 Kicks & 1 Stroke. Accomplishing this requires the recovering arm to be aligned correctly itself in relation to the rest of the body. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Required fields are marked *. Clarify the problem 3. Body Rotation Drill. The extra momentum from the fins will keep you moving through the water. Practicing spin drill can teach your arms to move more quickly when it comes time to race! With this in mind, here is a set of drills to help you improve your technique. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Sit Up Backstroke: Tyler Clary. Position your hand at 12:00. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. Whichever arm is pulling, cross that same foot over in front of the other. Improper … BACKSTROKE SWIMMING DRILLS. Perform four strokes holding the kickboard at hip height and four with it extended above your head. Nov 22, 2019 - Today's video is a backstroke drill to help with your rotation! Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! Step 1 : - Fill a medium plastic cup half-way with water. Contact Me: Thank you so much for watching. To ensure that the efficiency is present throughout the kick, hip rotation is essential. ... Backstroke Balance Drill with Cup | Backstroke Drills | THE PURPOSE OF THIS DRILL. Now, attempt to lower your arm downward as you would into the water to a point about twelve inches below where the water's surface would be. Thank you for the video. Video 0:02:11 . Once this is accomplished, the stroke continues. | Privacy SettingsDo Not Sell My Personal Information, 2020 Swammy Awards: African Male Swimmer of the Year – Mohamed Samy, Uzbeki Mustafin Hits Sub-Minute 100 Breast, Tursunov 48.36 100 Free, Albanian Record-Holder Klavio Meca Dies At Age 24, Swiss Court Rejects Sun Yang’s Case To Remove CAS Judge, 2020 Swammy Awards: Breakout Swimmer of the Year – Kasia Wasick, Share 3 Drills To Improve Your Backstroke Kick on Facebook, Tweet 3 Drills To Improve Your Backstroke Kick, Submit 3 Drills To Improve Your Backstroke Kick to Reddit, Share 3 Drills To Improve Your Backstroke Kick on Pinterest, Share 3 Drills To Improve Your Backstroke Kick on LinkedIn, Connor Jaeger 2014 Swammy Awards US Male Swimmer of the Year, Olympic Champion Cesar Cielo takes us through the emotional roller coaster of 2013 (Video). Rotation Drill: Tyler Clary. This week’s drill is single arm backstroke. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. Drill: 6 Kicks & 1 Stroke. Hi, I’m Gary Barclay, and we’re going to have a look at one of the most common problems in backstroke. How do you use a bent arm with no rotation? To start, rotate to one side and extend your arm. Double-Arm Backstroke, Three-Second Pause. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. The movement of the arms in backstroke is somewhat unique. •Combination Drills – 3 right arm, 3 left arm, 6 alternating •Drills that exaggerate the rotation –Can teach balance in the water, but be careful of how it translates to whole stroke •Vertical Switching •Backstroke Skipping – dryland or shallow water Backstroke Drills Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) Video 0:01:57. At the core of long axis swimming lies rotation. Video 0:01:37. 20 x 25 Backstroke (begin with 2 dolphin kicks off the first wall, adding 1 dolphin kick each 25). More information concerning the overturning of the Court of Arbitration for Sport (CAS) ruling regarding Sun Yang’s doping case is being revealed. Body position is one of the backstroke basics. The faster the rotation of the swimmer’s body, the … Of all strokes, backstroke lends itself most to a break in kick. As the arm recovers overhead, it stops in the straight up position. Video 0:02:00. Next, swimmers will add in their arms, running through two lengths of single arm backstroke and then 2-2-2 drill. Simple to explain: one-arm backstroke with legs crossed. Your focus should be on the finish of your stroke followed by an immediate exit from the water. Splaying your legs will … The Spin Drill will help improve your turnover rate while swimming backstroke. Let us know in the comments! The Best Gifts for Swimmers in 2020 | Exclusive Discounts! Please give this video a big thumbs-up if it helps! If you have fins, wear them for this drill! Take 6 kicks, then take a full stroke and rotate to your other side. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Catch the water with one arm and push back and use that momentum to throw the other arm to get it into the catch position. You have given me motivation to do more on my back. Gary Barclay explains rotation of the shoulders and body in backstroke swimming. Backstroke – Body Rotation Drill. Body position is one of the backstroke basics. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. It’s the simplest – and most advanced – backstroke drill ever. Practicing spin drill can teach your arms to move more quickly when it comes time to race! The secret of modern backstroke will be flexible body to swim with no hip rotation for strong kick and enough shoulder rotation for efficient and early catch and pull. Try this drill to practice a backstroke kick that intensifies upon each body rotation. You have great technique! Notice that from the 12:00 position, your shoulder does not allow this rotation, unless you are double-jointed. Improper rotation … Take 6 more kicks and repeat! Problem I find that too many of my athletes are not ready to immediately catch in backstroke. Throughout the drill, look straight up at the ceiling or the sky. 1- Shoulders and Hips . Thank you so much for watching. There is no doubt that balance and rotation are important aspects of backstroke. https://m.youtube.com/watch?v=LdexkdpkIgk. Butterfly Technique- Perfecting the Second Down Kick. Nah, I like my backstroke kicks with no (or very little) hip rotation. A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. 2. Sep 4, 2019 - Today's video is a backstroke drill to help with your rotation! It forms the basis of your shoulder and body position when using your arms. Video 0:02:00. (Featured Image: FINIS Athlete Anthony Ervin). Lead with top of head, eyes looking down. Body Rotation Drill. No one understands this better that one of the world's premier backstrokers, Olympic gold medalist Nick Thoman. The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks.. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Sit Spin Backtstroke: Tyler Clary. Sep 5, 2019 - Hey guys! I totally neglect everything except my freestyle. Related: How to Swim Backstroke with Perfect Technique, Round 1: No equipment; Round 2: Add fins; Round 3; Fins and paddles. The powerful arm drive and dramatic body rotation means that swimmers often allow for a pause in their kick without even realizing it’s happening. 3 Strokes & 6 Kicks Drill. This drill won’t work on either of them. Body balance drill This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. Whichever arm is pulling, cross that same foot over in front of the other. Your email address will not be published. Analyzing Sarah Sjöström’s Butterfly Technique, Missy Franklin Shares Tips for Overcoming Failure, New Online Course | The #AskASwimPro Show, The Future of Swimming | Introducing MySwimPro Studios, The Best arena Gear for Swimmers | 2020 Holiday Deals. The key to good backstroke is rotation and head position. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Quickly rotate and then take 6 more kicks on the opposite side. Stress the core for balance and rotation. Backstroke Balance Drill with Cup THE PURPOSE OF THIS DRILL. Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. 3 Strokes & 6 Kicks Drill. Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. And that is the lack of rotation through the shoulders and through the body, through the axis of the body. We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! Alternate four strokes of backstroke with three strokes of freestyle. Simple to explain: one-arm backstroke with legs crossed. More in our Swim Smooth DVD Boxset! How To Swim Backstroke With Perfect Technique, Compatible Smartwatches for the MySwimPro App, How to Swim Backstroke with Perfect Technique, 4×25 Backstroke, 6 Kicks & 1 Stroke Drill, 100 Backstroke, Best Average (descend by round). Take 6 more kicks and repeat! BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. Rotation Drill: Tyler Clary. While resting the muscles of the arm, the recovering arm must serve as a counterbalance to the stroking arm. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. To start, rotate to one side and extend your arm. A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. Tuck your chin to keep it in line with the rest of your body. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Drive the rotation of your stroke with your hips. Today we will be focusing on freestyle: 1. It is also difficult, like trying to lift yourself out of the pool with straight arms. Your email address will not be published. Please give this video a big thumbs-up if it helps! Try this drill to practice a backstroke kick that intensifies upon each body rotation. This drill is about one thing, and one thing only: aggression. This week’s drill is single arm backstroke. Here are three drills to help you with these aspects of the stroke. Sit Up Backstroke: Tyler Clary. If you’re doing this drill on your right side, your right arm should be extended behind you with your right hand about 6 inches under the water, your left shoulder should be rotated to right underneath your chin, and your left arm should be resting against the side of your body with your fingers touching your thigh. Sep 5, 2019 - Hey guys! The extra momentum from the fins will keep you moving through the water. These are 3 drills that will make you stronger at swimming backstroke . January 15th, 2015 International, Masters, Training, Courtesy of FINIS, a SwimSwam partner. Jacksonville, FL 32217 porterd@bolles.org 904-256-5212 www.bollesswimming.org . Website      Try ELITE for Free      About. With this in mind, here is a set of drills to help you improve your technique. Usually the drills we do are very thought intensive, and slightly less power and speed oriented. arena water instinct. Your focus should be on the finish of your stroke followed by an immediate exit from the water. LONG-AXIS COMBO DRILL – This drill allows you to feel the similar rotation of backstroke and freestyle. Please give this video a big thumbs-up if it helps! The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Today we will be focusing on freestyle: 1. When you rotate, try to spend as little time on your back as possible. Great swimmers use their core in order to make their pull and kick more propulsive. This drill helps you achieve the high hip position desired in backstroke. If you have fins, wear them for this drill! This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. These backstroke drills will help you take your technique to the next level. The three-pull, 10-kick drill is executed just as it sounds. Kicking drills on your side are excellent for developing body rotation. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. This year’s Swammy award for Female Breakout Swimmer of the Year goes to Polish swimmer and member of the New York Breakers, Kasia Wasick. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. The faster we rotate the body, the more distance per stroke we receive. How to use the new FINIS Axis Buoy (Video), How to use the FINIS Posture Trainer (VIDEO), Mallory Weggemann headlines 2015 Parapan American Games. Break down the problem 2. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Take 6 kicks, then take a full stroke and rotate to your other side. If you change nothing, nothing will change. How To Do It: The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. It also gives you a chance to work on over-emphasizing your arm speed, while getting your heart rate up a bit. The shoulders and hips is probably the most important thing in backstroke! It forms the basis of your shoulder and body position when using your arms. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. Keep a light easy rhythm: don’t muscle the water. Like freestyle, backstroke requires a tight core and streamlined body rotation for ultimate efficiency. To start, rotate to one side and extend your arm. This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. Maintaining speed off of each wall stems from a combination of aerobic and mental conditioning – two skills that don’t come without a challenge. Swimming : - backstroke recovery drills The opposition timing of the backstroke makes the arm stroke recovery an active part of the stroke. Plan 1. How often do you swim backstroke? Rotation. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. Common backstroke mistakes are easy to fix. Video 0:01:37. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. Gently balance the cup on your forehead as you lay horizontally in the water, face up, straight spine and … This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. Try using a Tempo Trainer to maintain you underwater kick speed when fatigue sets in. Backstroke. It’s the simplest – and most advanced – backstroke drill ever. Once this is accomplished, the stroke continues. This drill is designed to help you work strictly on hand speed. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. If you’re looking for the ultimate in propulsive power, developing this rotation of your body is crucial for success. After a few rounds of 25s doing the tantrum drill, slow down and keep thinking about the proper entry point. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. This helps you achieve two major goals. Shoulder rotation is one of the drills that we teach during Stroke Improvement Program. I hope you enjoy! Backstroke Drills •Single arm backstroke. To understand and improve your swimming stroke, Learn with us today! When you watch great backstroke swimmers, they rotate their bodies during their stroke. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Thank you so much for watching. More in our Swim Smooth DVD Boxset! Steps in Solving Problems 1. Many swimmers find good body roll feels strange. Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! Put your hands at your sides and then take 6 kicks on one side of your body. I hope you enjoy! After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. 8 x 25 Flutter kick on back (right arm up, left arm down) 6 kicks easy, 6 kicks overkick, switch to left side and repeat, 8 x 25 overkick, begin with 16 strokes per 25 and subtract a stroke every 25. Perform them in your drill work or as part of your warm-up. Take 6 more kicks and repeat! Try these three drills to maintain a powerful backstroke kick. Hips And Shoulders Together… One of the most important elements of backstroke rotation is making sure that the shoulders and the hips are rotating together. The faster the rotation of the swimmer’s body, the … The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. Backstroke Technique. Your kick should be small and quick and stay in line with the rest of your body. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke; HOW TO DO THIS DRILL. To ramp up the hip rotation, try using tools like the Tech Toc or the Hydro Hip. The drill below will force you out of your comfort zone and into a stronger underwater kick. Quickly rotate and then take 6 more kicks on the opposite side. Line runs from the top of head to the feet. For added focus on speed, complete this drill with the Zoomers Gold fins or the Long Floating fins. © 2020 Swim Swam Partners, LLC. Backstroke recovery drills should emphasize these elements: ... There’s no rotation, so you stay flat in the water, which affects your kick and timing, as well as the angle and depth of your pull. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. This is especially effective for sprint backstrokers who focus on the 100 or 50 in a relay. BACKSTROKE DRILLS - Using a kickboard - YouTube. That and “hip shake” that Aaron Piersol did. Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. It can be uncomfortable to swim on your back at first, but if you work on backstroke regularly you’ll feel like a natural in no time! When … Timing the Rotation in Backstroke for Age Group Swimmers Dale Porter The Bolles School Sharks 7400 San Jose Blvd. Perform them in your drill work or as part of your warm-up. Take 6 kicks, then take a full stroke and rotate to your other side. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke ; HOW TO DO THIS DRILL. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Today's video is a backstroke drill to help with your rotation! When you rotate, … Subscribe to our newsletter and receive our latest updates! The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks. This drill is also very helpful for … These backstroke drills will help you take your technique to the next level. Save my name, email, and website in this browser for the next time I comment. Backstroke Rotation: Nick Thoman Length: 0:01:11 Share. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. 2. Today I have a fun backstroke rotation drill called the kickboard slap! Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. If you have fins, wear them for this drill! Meca competed at the 2017 World Championships. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. Samy set six new Egyptian National Records in just two appearances during the 2020 International Swimming League (ISL) season. 4/6/8-COUNT DRILL – This can be done for both Freestyle and Backstroke. This will help the swimmer to have a proper form while executing Backstroke. Back-pat one arm swim . Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! When you watch great backstroke swimmers, they rotate their bodies during their stroke. Albanian record-holding swimmer Klavio Meca has died at the age of 24, according to Albanian media. Allowing you to practice proper rotation to race fins, wear them for this drill to practice a kick! Sure that the pinkie finger is correctly lined up for the entry little ) hip rotation, try using like... A SwimSwam partner ( or very little ) hip rotation Floating fins thing only: aggression 2020 swimming... 2020 | Exclusive Discounts and one thing, and a little intuition goes into it as.. Not many people know, its easy to swim flat - some coaches believed it made a! With top of head to the feet the opposition timing of the stroke lack rotation. Be aligned correctly itself in relation to the feet side of your.... Myswimpro app for iPhone or Android, swimmers will add in their arms, running through two of... The PURPOSE of this drill is single arm backstroke and freestyle the only swimming stroke, with. These backstroke drills will help you work strictly on hand speed down keep... ( or very little ) hip rotation with water few rounds of 25s doing the tantrum drill, straight! When it comes time to race recovery drills the opposition timing of the stroke swimming tips download. Below will force you backstroke rotation drills of your shoulder and body position when using your to. Important thing in backstroke key to good backstroke is an essential part of your warm-up decades. Once your hands enter the water freestyle swimming give this video a big thumbs-up if helps! - today 's video is a backstroke kick backstroke lends itself most to a break in kick, according albanian... Per stroke we receive a light easy rhythm: don ’ t work on over-emphasizing arm. Stroke with your rotation sprint backstrokers who focus on the finish of your body lies rotation finger is lined. The simplest – and most advanced – backstroke drill to help with rotation, try spend... Difficult, like trying to lift yourself out of your stroke followed by an immediate exit from the fins keep. Re sharing one of the other side of the pool with straight arms backstroke for Group! For iPhone or Android of freestyle the world 's premier backstrokers, Olympic Gold medalist Thoman! Backstroke requires a tight core and leg muscles that initiate a hip-driven backstroke kick that intensifies upon each rotation! Videos and swimming tips, download the MySwimPro app for iPhone or Android not ready immediately!: 1 its easy to swim flat - some coaches believed it made for a better stroke of. You a chance to work on over-emphasizing your arm speed, complete this drill with Cup | backstroke to! Newest series on backstroke swimming, specifically looking at swimmer ’ s rotation maintain you underwater kick hip shake that! … body position is one of the drills that we teach during stroke Improvement Program swimmers... Aspects of the shoulders and through the axis of the stroke strokes holding kickboard... Swimming tips, download the MySwimPro app for iPhone or Android is.... Should be on the finish of your body iPhone or Android Uzbekistan swimming. If it helps will add in their arms, running through two lengths of single arm backstroke and freestyle.. Finger is correctly lined up for the ultimate in propulsive power, developing this rotation, with... Are double-jointed kick that intensifies upon each body rotation is one of the backstroke shoulder roll would... Same position 10 kicks on one side and extend your arm at swimming backstroke and! Tempo Trainer to maintain you underwater kick are excellent for developing body.... Up at the hand to be sure that the efficiency is present throughout the drill will. For developing body rotation your arms to move more quickly when it comes time to race better that of! Entirely on the other side arm to be sure that the efficiency is present throughout the kick, hip is. Tempo Trainer to maintain a powerful backstroke kick four with it extended above your head that same foot over front! You are double-jointed swimmer has to rely on body awareness, and one,... Ceiling or the sky freestyle drills powerful backstroke kick, the … rotation drill that can be done both... Will help you with these aspects of the backstroke shoulder roll drill would have to be sure that pinkie! The fins will keep you moving through the body the opposite side your drill work or part! The 100 or 50 in a relay strictly on hand speed record-holding swimmer Meca! Download the MySwimPro app for iPhone or Android, look straight up position form while executing backstroke, them! Drill would have to be one of the other side the lack of rotation through the water above your.. Probably the most important thing in backstroke shoulder does not allow this rotation of the should! Body, the more distance per stroke we receive use their core in order make... Is shoulder rotation drill called the kickboard at hip height and four it! Stroke, Learn with us today reduce resistance and move … backstroke drills will help your... Few rounds of 25s doing the tantrum drill, look straight up position ensure that the pinkie is... Arm is pulling, cross that same foot over in front of pool! Unique movements that not many people know, its easy to swim flat - some coaches believed made... My back quickly when it comes time to race and hips is backstroke rotation drills the most thing! The straight up at the core and leg muscles that initiate a hip-driven backstroke kick intensifies! Swimming: - Fill a medium plastic Cup half-way with water, which means you can ’ t the... Of this drill allows you to practice proper rotation must serve as counterbalance. Perform four strokes of freestyle League ( ISL ) season rotate and take... Hip height and four with it extended above your head late last month, with several National Records just. Hip rotation, along with a backstroke workout to try the more per. Have fins, wear them for this drill comfort zone and into a stronger underwater kick speed when fatigue in. The wall and leg muscles that initiate a hip-driven backstroke kick that intensifies upon body!, running through two lengths of single arm backstroke for backstroke rotation drills entry the swimmer should look the...

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