5 Game-Changing Backstroke Drills for Better Balance, Rotation & Speed

Want to swim faster and cleaner backstroke? This video breaks down 5 essential backstroke drills—plus a bonus drill—that are perfect for swimmers of all levels, from beginners to elite competitors. These drills target critical aspects of backstroke technique: body balance, head and hip alignment, rotation, and stroke coordination. Whether you’re refining your fundamentals or pushing toward elite-level performance, these techniques will help boost your efficiency, power, and control in the water.

You’ll learn how to use tools like fins and cups, explore rhythm-focused drills like the 12 Kick Switch and 3 Strokes Plus 12 Kicks, and build advanced control with Dolphin Kick with Backstroke Arms and the coordination-heavy Ketchup Drill. Bonus: we walk through a sample workout to integrate these drills with underwater work, descends, and kick sets for real-world race prep. Master these drills, and your backstroke will become smoother, faster, and more race-ready than ever before.

Key Takeaways

🥤 Balance with the Slob + Cup Drill

• Swim with a half-filled cup on your forehead to improve head stillness and core alignment.

🔄 Hip Rotation Mastery

• Drills like 12 Kick Switch and 3 Strokes + 12 Kicks build exaggerated but controlled body rotation, training rhythm and coordination.

🐬 Tempo Boost with Dolphin Kick Arms

• Pairing dolphin kicks with backstroke arms increases stroke tempo and power under race-like fatigue.

🤝 Coordination Challenge: The Ketchup Drill

• Tagging hands mid-air forces timing precision and strong core engagement—perfect for advanced swimmers.

💪 Double Arm Backstroke = Form Fixer

• This bonus drill counters over-rotation and promotes a wider, more effective pull with proper entry angles.

📈 Structured Workouts Build Real Results

• Sample training sets include underwater focus, negative splitting, and controlled kick count descends to simulate race conditions.

Core Points

1. Introduction to Backstroke Drills: The video presents five key drills designed to enhance backstroke performance, catering to both beginner and elite swimmers. These drills aim to improve swimming efficiency, speed, and technique.

2. Drill 1 - Slob Plus Cup on Forehead:

   • Definition: Streamline on back (slob) with a cup on the forehead helps swimmers focus on body balance and head position.

   • Execution: Start in a streamlined position with a half-filled cup on the forehead. The goal is to maintain balance while swimming.

   • Progression: Begin by kicking, then swimming slowly, and finally sprinting with the cup to reinforce balance and reduce drag.

3. Drill 2 - 12 Kick Switch:

   • Focus: This drill emphasizes proper hip rotation while swimming backstroke, exaggerating the motion.

   • Mechanics: Swimmers kick on their sides for 12 kicks, then execute an arm stroke while maintaining a 45-degree rotation.

   • Utility of Fins: Using fins aids in stabilization and makes the drill easier.

4. Drill 3 - 3 Strokes Plus 12 Kicks:

   • Purpose: This drill builds on hip rotation by integrating three arm strokes before pausing for 12 kicks.

   • Rhythm Development: This allows swimmers to develop rhythm and apply rotational momentum while controlling hand placements in the water.

5. Drill 4 - Dolphin Kick with Backstroke Arms:

   • Intensity: This advanced drill pairs dolphin kicks with every arm stroke to promote high tempo and enhance overall power in swimming.

   • Goal: Match strokes with kicks to increase the speed of arm movement and overall swimming tempo.

6. Drill 5 - Ketchup:

   • Technique: In this complex drill, swimmers “tag” their hands while they are in the air instead of in the water, requiring precise coordination.

   • Foundation Requirement: It emphasizes the importance of good leg strength and kicking stability for successful execution.

7. Bonus Drill - Double Arm Backstroke:

   • Focus: This drill helps counteract over-rotation and encourages swimmers to develop a more efficient and shallower pull with both arms simultaneously.

8. Example Workout: Incorporating the drills into an effective training set focusing on underwaters and dolphin kicks.

   • Structure: The workout consists of alternating between backstroke and freestyle, emphasizing kick efficiency off the wall with varying distances and intensities.

   • Progression: Introduces concepts of negative splitting and descending kick counts to build endurance and technique under fatigue.