Backstroke swimming drills are your secret weapon for developing power, efficiency, and perfect technique in one of swimming’s most challenging strokes. Whether you’re a competitive swimmer or training for fitness, these backstroke drills will help you swim faster while maintaining proper form.
Why Backstroke Drills Matter for Every Swimmer
Swimming backstroke presents unique challenges—you can’t see where you’re going, maintaining straight alignment is difficult, and many swimmers struggle with common technical mistakes. Regular backstroke drill practice addresses these issues systematically, helping you develop muscle memory for correct movement patterns.
Professional swimmers dedicate 20-30% of their training time to backstroke drills because they know that speed without technique is wasted energy.
Essential Technique Fundamentals Before You Start
Body Position: The Foundation of Efficient Backstroke
Your body should lie nearly horizontal in the water, with hips close to the surface. Keep your head neutral—ears at water level, eyes looking straight up at the sky or ceiling. Avoid looking toward your feet, as this drops your hips and creates unnecessary drag.
Rotation: Power Through Proper Movement
Rotate your shoulders and hips together approximately 30-45 degrees to each side. This rotation generates power and reduces resistance. Think of rotating around your spine like a skewer through your body’s center line.
Arm Mechanics: Entry, Pull, and Recovery
Your hand enters the water pinky-first, in line with your shoulder (not behind your head). During the pull phase, bend your elbow and push water toward your feet—not sideways. Your thumb exits first as you lift your arm straight up for recovery.
9 Game-Changing Backstroke Drills for Swimmers
1. Single-Arm Backstroke Drill
Purpose: Develops proper rotation, hand entry, and pull mechanics
How to execute:
- Keep one arm at your side while stroking with the other
- Rotate fully to both sides, even though only one arm is working
- Focus on pinky-first entry at the “11 o’clock” or “1 o’clock” position
- Complete 25 meters per arm
Key focus: This backstroke drill reveals imbalances between your left and right sides. Pay attention to whether you’re rotating equally to both sides.
2. 12-Kick Switch (6-3-6 Drill)
Purpose: Exaggerates body rotation and builds balance
How to execute:
- Take one stroke and rotate 90 degrees onto your side
- Hold that position with your arm extended for 12 kicks
- Keep eyes looking straight up
- Complete the underwater pull and switch to the opposite side
Pro tip: Wear fins to maintain momentum through the water. This drill teaches you to find balance in the fully rotated position.
3. Double-Arm Backstroke Drill
Purpose: Corrects hand entry position and activates core muscles
How to execute:
- Move both arms simultaneously through the stroke cycle
- Hands should exit shoulder-width apart (not touching)
- Focus on pinky-first entry at “11” and “1” positions on a clock face
- Bend elbows approximately 90 degrees for an effective pull
Why it works: This backstroke drill makes it impossible to enter incorrectly behind your head. If your hands touch overhead, you’re overextending.
4. Catch-Up Backstroke Drill
Purpose: Improves timing, coordination, and stroke length
How to execute:
- Start with both arms extended overhead
- One arm pulls while the other remains pointing straight up
- Begin the next stroke only when both hands “catch up” in the starting position
- Wear fins to keep hips elevated
Coaching point: This drill encourages a longer, more powerful stroke and helps you feel the proper timing between arm movements.
5. Streamline Kick with Cup on Forehead
Purpose: Establishes correct head position and reduces excessive head movement
How to execute:
- Fill a plastic cup halfway with water
- Place it on your forehead and start kicking in streamline position
- Advanced: Add arm strokes while keeping the cup balanced
Mental cue: If the cup stays on, your head position is correct, which keeps your hips near the surface and reduces drag.
6. 3 Strokes + 12 Kicks
Purpose: Builds rotational momentum and develops rhythm
How to execute:
- Take three full strokes
- On the third stroke, keep your arm extended and rotate to that side
- Complete 12 kicks before taking three more strokes
- Repeat the 12 kicks on the opposite side
Focus areas: Hand positioning throughout your pull (thumb exits, pinky enters) and driving rotation from your hips, not just your shoulders.
7. Single-Arm with Lat Hold
Purpose: Creates core connection and whole-body rotation awareness
How to execute:
- While performing single-arm backstroke, use your resting hand to hold the lat muscle of your working arm
- Feel how your core engages to drive the stroke
- This forces your hips and shoulders to rotate together
Expert insight: Olympic medalist Matt Grevers discovered this drill in Budapest and credits it with improving his core engagement and power transfer.
8. Dolphin Kick + Backstroke Arms
Purpose: Develops faster stroke tempo and explosive power
How to execute:
- Perform one dolphin kick per arm stroke
- Think about lunging forward through the water
- Maintain timing synchronization between kick and pull
Challenge level: This advanced drill requires practice but produces dramatic speed improvements once mastered.
9. Vertical Kicking Drill
Purpose: Strengthens legs and refines kick technique
How to execute:
- Position yourself vertically in deep water
- Perform rapid backstroke flutter kicks to keep yourself afloat
- Keep your body straight and avoid excessive knee bending
- Start with 20-30 seconds, rest, and repeat
Training benefit: This drill isolates your legs and builds the endurance needed for maintaining a strong kick throughout long distances.
Creating Your Backstroke Drill Practice Set
Here’s a sample workout incorporating these backstroke swimming drills:
Warm-up:
- 200m easy freestyle/backstroke mix
- 4 x 50m streamline kick with cup drill
Main Set:
- 4 x 75m single-arm backstroke (25m right, 25m left, 25m full stroke)
- 4 x 50m catch-up drill with fins
- 4 x 75m (25m double-arm, 25m 12-kick switch, 25m full stroke)
- 4 x 25m dolphin kick + backstroke arms (descending pace)
Cool-down:
- 200m easy choice stroke
Common Backstroke Mistakes These Drills Fix
Effective backstroke drills for swimming target specific technical flaws:
- Crossing over on entry: Fixed by double-arm and single-arm drills
- Insufficient rotation: Corrected by 12-kick switch and 3 strokes + 12 kicks
- Poor head position: Addressed by cup on forehead drill
- Weak core engagement: Improved by lat hold drill
- Inconsistent tempo: Developed through dolphin kick + arms drill
Progression Tips for Maximum Improvement
- Start with basics: Master body position and single-arm backstroke drills before advancing to tempo-focused exercises
- Use equipment wisely: Fins help maintain position during technical drills; remove them once technique is solid
- Record yourself: Have a coach or training partner film your drills to identify areas needing improvement
- Practice consistency: Incorporate 2-3 backstroke drills into every training session
- Focus on quality: Better to do 4 perfect repetitions than 10 sloppy ones
Breathing Pattern for Backstroke Training
Although your face stays above water, establish a consistent breathing rhythm: inhale as one arm enters, exhale as the opposite arm enters. This pattern prevents breathlessness during intense training and racing.
Taking Your Backstroke to the Next Level
Regular practice of these backstroke drills for swimming will transform your technique, power, and confidence. Remember that even Olympic swimmers dedicate significant training time to backstroke swimming drills—they’re not just for beginners.
Focus on one or two technical elements per session rather than trying to fix everything at once. Your backstroke will improve through consistent, mindful practice of these fundamental movements.
Start incorporating these backstroke drills into your next swim workout and feel the difference in your stroke efficiency, speed, and overall backstroke performance.
