Back alternate arm
Swim one arm Backstroke alternating 3 strokes with the left arm, 3 strokes with the right arm, followed by 6, 9 or 12 full strokes.
Goals:
- Feel the catch of water with your hands during the stroke;
- Feel the movement of the shoulder that is recovering;
- Maintain body position;
- Integrate these drills in the full stroke.
Back catch-up 180
Swim Backstroke and catch-up with your arm at the point of entry.
Goals:
- Stretch your hands far ahead and far behind to maximise the catch of water;
- Maintain body position.
Back catch-up 90
Swim Backstroke and catch-up with your arms half way through recovery point, which is 90 degrees above the water surface. Touch your hands while at 90 degrees.
Goals:
- Stretch your hands far ahead and far behind to maximise the catch of water;
- Pay attention to the shoulder rotation.
Back explosion
Start on your side, one arm extended overhead, the other by your side. Count 3 or 6 Backstroke kicks, followed by 3 or 5 full strokes of Backstroke, fast.
Goals:
- Stretch your hand far ahead to maximise the catch;
- Increase the ability to accelerate the stroke.
Back kick cup
Kick Backstroke with a cup on your forehead, arms above head or sculling by your side.
Goal:
- Keep head steady.
Back kick fins
Kick Backstroke with fins.
Goal:
- Increase water pressure on your legs.
Back kick roll
Kick Backstroke, arms extended, one over your head, the other by your side; roll the shoulders of the arm by your side.
Goal:
- Feel the movement of the shoulder that is recovering.
Back kick rotation
Kick Backstroke with your arms placed by your sides, rolling your shoulders side to side, every 6 or 12 kicks.
Goal:
- Focus on rotation of shoulders.
Back kick side
Kick Backstroke on your side with lower arm extended above your head.
Goal:
- Feel water pressure on your feet.
Back lane rope
Swim Backstroke while pulling on the lane rope.
Goals:
- Increase the power of the arm;
- Stretch the stroke.
Back one arm
Swim Backstroke with only one arm exaggerating the roll of the opposite shoulder, bringing it out of the water.
Goals:
- Feel the movement of the shoulder that is recovering;
- Feel the catch with your hands while pulling;
- Improve body alignment.
Back recovery
Practice inhaling while right arm is recovering. Can also be done with left arm.
Goal:
- Synchronise breathing with stroke cycle.
Back rowing
Start by positioning yourself on the side of your extended arm, the other arm is also by your side: count 6 kicks, roll on the other side while taking a stroke with the extended arm. Repeat with the other arm.
Goals:
- Stretch your hands far ahead and far behind to maximise the catch of water;
- Exaggerate shoulder rotation.
Back spin
Starting in a sitting position, spin your arm while slowly returning to the supine position.
Goals:
- Increase the ability to accelerate the arms;
- Increase shoulder mobility;
- Maintain your body position.
Back two arms
Swim Backstroke with both arms pulling and recovering simultaneously.
Goals:
- Stretch your hand far ahead and far behind to maximise the catch of water.
- Both hands should give you the same feeling.
Back vertical
Kick Backstroke in the vertical position.
Goal:
- Feel water pressure on your ankles and on your feet.
Back waiter
Swim Backstroke with a cup balanced on the forehead.
Goal:
- Keep head steady.
