I'm coaching some kids, and I'm trying to teach them good technique in backstroke to help them swim faster. We have access to pull buoys, kick boards, noodles and most other swimming equipment. Any easy to explain drill ideas?
RWD's answer is excellent. I'd like to add lane line pulling by 25s (sc) or 50s (lc). The swimmers in a lane all pull on one side ... the same side, for both directions. That way they alternate arms. Stress hip roll. Use RWD's 'lack of head motion' drill (I've had my swimmers use goggles instead of cans) along with pulling on the lane lines.
Another ... use hand paddles that have a single finger strap (preferably the middle finger). Swim ONE ARM backstroke, stress that the hip rolls down when the little finger enters the water. ALL FINGERS, from thumb to little finger, are to be kept flat on the paddle. NO HOLDING ON with the thumb and little finger ... AND ... NO WRIST STRAP IS USED. Using the paddles in this fashion (good or crawl and breast, too) gives immediate feedback to the swimmer as, if they are sculling correctly the water pressure will keep the paddle flat against their palm. However, if they have the wrong elbow or wrist position then the paddle will pull away from their palm.
A couple of tips ...
1) When they put their little finger in the water, tell them to "lock the muscle" that goes from their armpit toward their hip (the lats or latissimus dorsi).
2) Tell them to pretend that they've grabbed a ball when their hand enters the water and they must "throw" the ball at their opposite heel.
3) Do some 12 beat kick drills with one arm every 6 kicks. Stress rolling COMPLETELY from one side to the other.
1) Kick with a kick board over your knees. The object is to keep the board still. This will make them aware if they are pumping their knees rather than kicking at the hip.
2) Rifle sight. Work on just kick and steady arm recovery. Lift arm to about 45 degrees and sight down your arm like a rifle, then return arm down to side.
3) Hands up. Kick on your back with your elbows bent at 90 degrees - hands in the air. You have to keep a steady kick in order to not sink.
4) Soda can/water bottle balance. Fill an empty soda can or water bottle part way (1/3 to 1/2 full, depending on size). Keep the can/bottle balanced on your forehead while you swim. Extra credit: Pick up the can/bottle right before the turn and restore it to its spot after the turn.
- then 2 lengths catch up (you have one arm above your head and you bring the second one out the water like normal and when the second arm reaches the other arm you move the other arm round and repeat this)
- then do another 2 lengths full stroke
there's also another one which is quite hard
what you have to do is you are on your back and you have your arms straight out in front of you pointing to the ceiling (out of the water) and then you have to kick your legs, this helps with core and leg strength and helps with their backstroke kick because you need to keep your arms out of the water and really kick your legs to stop you from going under the surface (this one is quite hard so it's better for older swimmers)
we do all of this at swimming and my coach mixes it up each week
Comments
RWD's answer is excellent. I'd like to add lane line pulling by 25s (sc) or 50s (lc). The swimmers in a lane all pull on one side ... the same side, for both directions. That way they alternate arms. Stress hip roll. Use RWD's 'lack of head motion' drill (I've had my swimmers use goggles instead of cans) along with pulling on the lane lines.
Another ... use hand paddles that have a single finger strap (preferably the middle finger). Swim ONE ARM backstroke, stress that the hip rolls down when the little finger enters the water. ALL FINGERS, from thumb to little finger, are to be kept flat on the paddle. NO HOLDING ON with the thumb and little finger ... AND ... NO WRIST STRAP IS USED. Using the paddles in this fashion (good or crawl and breast, too) gives immediate feedback to the swimmer as, if they are sculling correctly the water pressure will keep the paddle flat against their palm. However, if they have the wrong elbow or wrist position then the paddle will pull away from their palm.
A couple of tips ...
1) When they put their little finger in the water, tell them to "lock the muscle" that goes from their armpit toward their hip (the lats or latissimus dorsi).
2) Tell them to pretend that they've grabbed a ball when their hand enters the water and they must "throw" the ball at their opposite heel.
3) Do some 12 beat kick drills with one arm every 6 kicks. Stress rolling COMPLETELY from one side to the other.
1) Kick with a kick board over your knees. The object is to keep the board still. This will make them aware if they are pumping their knees rather than kicking at the hip.
2) Rifle sight. Work on just kick and steady arm recovery. Lift arm to about 45 degrees and sight down your arm like a rifle, then return arm down to side.
3) Hands up. Kick on your back with your elbows bent at 90 degrees - hands in the air. You have to keep a steady kick in order to not sink.
4) Soda can/water bottle balance. Fill an empty soda can or water bottle part way (1/3 to 1/2 full, depending on size). Keep the can/bottle balanced on your forehead while you swim. Extra credit: Pick up the can/bottle right before the turn and restore it to its spot after the turn.
- start with 2 lengths of full stroke
- then do 2 lengths of just arms
- then 2 lengths of just legs
- then 2 lengths catch up (you have one arm above your head and you bring the second one out the water like normal and when the second arm reaches the other arm you move the other arm round and repeat this)
- then do another 2 lengths full stroke
there's also another one which is quite hard
what you have to do is you are on your back and you have your arms straight out in front of you pointing to the ceiling (out of the water) and then you have to kick your legs, this helps with core and leg strength and helps with their backstroke kick because you need to keep your arms out of the water and really kick your legs to stop you from going under the surface (this one is quite hard so it's better for older swimmers)
we do all of this at swimming and my coach mixes it up each week