Backstroke Drills

When doing drills, the main focus should be breaking the stroke down and perfecting it. Don't rush drills -- good technique is the important factor.


Backstroke 7&7 Drill

Blind Drill

One-Arm Backstroke Drill

Three-stroke Switch Drill

Titanic Kick Drill


Backstroke 7&7 Drill

Do this drill on your back with fins. It will overemphasize the movement of the shoulder roll during the backstroke.

Continue to switch sides every 7 counts. Your shoulder should pop up on the opposite side when stroking and your hips should rotate in sync with the shoulders.

Blind Drill (25's @ :20 rest)

This drill works with all strokes and checks your position in the water as well as helping maximize swimming effort. Many people swim with a very uneven stroke that pulls to one side which reinforces bad habits and creates an imbalance during the swim. BE CAREFUL OF OTHERS IN YOUR LANE! Let them know what you're doing ahead of time.

One-Arm Backstroke Drill

This drill focuses on body roll, rotating shoulders and hips together, and developing strength with a deep pull.

Three-stroke Switch Drill

This freestyle, backstroke, or butterfly drill helps with balance, and in the case of freestyle, bilateral breathing. Concentrate on a steady, strong kick as you do this drill

Titanic Kick Drill

This is an advanced exercise and takes a high level of effort to maintain the proper position. Without strong effort, swimmers sink, like the Titanic. There's no slow or easy way to do this drill. The purpose of this drill is to gain an understanding of the amount of effort it takes to lift any part of the body out of the water while trying to maintain blance and propulsion. Also, it's a strenuous workout.