Different Types of Backstroke Swimming Drills

Different Types of Backstroke Swimming Drills
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Regardless of whether a swimmer is already a veteran player or a beginner, it’s still important to do drills regularly. Drills are important because they ensure that the player’s strokes are still within ideal range. Drills also guarantee that the player’s performance is not wilting away. It improves technique depending on the kind of drill. For instance, backstroke swimming drills help a player get accustomed to the technique. The following drills are often practiced to improve a swimmer’s backstroke.

Blind Drill

The blind drill can be used to improve all strokes. It helps a player to be mindful of his/her position while making the most out of their swimming effort. This drill is very important because some people tend to have unequal strokes. When a person’s stroke is uneven, the individual often gets pulled to one side. This is not good because a person will develop bad and imbalanced swimming habits. It can also affect people in other lanes. The main purpose of blind drill to make sure that the person swims in the right direction and with the right strokes.

How It’s Done

The person initially swims with closed eyes and limited breathing. This should help find out how aligned or out of the line the person is when doing stokes. For people who tend to swim straight and without having to go over the other line, the speed can be increased. For people who cannot swim straight, eyes should be opened at regular intervals. After a one or two slight breathes, the person should check the direction they’re going to. If the position is not right, the person should adjust their strokes. The drill should be repeated until the person can swim straight.

Backstroke 7&7 Drill

The main purpose of this drill is to condition the back. The backstroke 7 & 7 drill tries to overemphasize the shoulder’s movement when doing the backstroke. It specifically tries to let the player learn how the shoulders should move in a backstroke. Fins are used for this drill.

How It’s Done

The individual should be facing a wall. The top arm should be relaxed by the side whereas the bottom arm is extended in front of the individual. The bottom arm should be in a streamline position. Push off from the wall and kick up to 7 counts. Next, the person should perform a ½ backstroke rotation before halting on the other side. Kick up to 7 counts on this side and perform another ½ backstroke rotation. The person should return to the original position. This should be done repeatedly with the person switching sides after every 7 kicks.

One-Arm Backstroke Drill

This type of drill focuses on three things: strength development with a deep pull, rotation of the hips and shoulders together, and body roll.

How It’s Done

The right arm should be held to the side of the body as the person tries to swim with just the left arm. This should be done for up to 25 counts. The focus is on rolling to the left up to the right while doing the pull and back at the time of the recovery. After swimming with just the left arm, the same thing should be done using the right arm. The focus is again on the way the body rolls from the right to the left while doing the pull back.

Reference

https://www.dixiezone.org/Drills/Backstroke_Drills.html