Swimming is not only a fun and rigorous sport, but also a valuable life skill for people of all ages. Children as young as six months old can learn the basics of floating, while those older can already develop proper techniques and forms of swimming early on.
One of the four primary strokes in swimming is the backstroke, which requires a combination of strength, coordination, and proper body positioning. The backstroke can be difficult to learn at first, but there are a variety of backstroke swimming drills that can help children improve their technique. Here are 7 backstroke drills for young swimmers with detailed explanations of each drill.Body Position Drill
Regarding swimming, body position refers to how your body should move through the water based on your posture and body line. This drill will help young swimmers develop a strong and stable body position in the water while swimming backstroke. It also helps develop a strong sense of body awareness and stability.
For this drill, swimmers should lie on their backs in the water, arms extended overhead, legs straight and close together, pointing slightly downward to the bottom of the pool. Hips should be close to the water’s surface, while the neck and head positions should be neutral.
Arm Rotation Drill
Since the arms are crucial in the backstroke, drills that develop correct arm action are crucial. The arm rotation drill is designed to help young swimmers improve their arm movement and coordination while swimming backstroke.
The arm rotation drill starts with the swimmers in the backstroke position, lying with their backs in the water. From there, practice rotating the arms in a continuous circular and rhythmic motion, keeping the elbows high and the hands entering the water with pinky fingers first. Beginners can start with a single-arm action first, holding a floatation device in one arm so that the other arm can practice rotation, and then vice versa.
Kickboard Drill
A kickboard is a buoyant rectangular board on which swimmers practice their kicking techniques. Incorporating the kickboard drill into learning the backstroke helps beginners and young swimmers develop leg strength and endurance in the water.
To perform the kickboard drill, swimmers must lay their backs on the water and hold the kickboard with both hands overhead. From here, focus on kicking while swimming backstroke with the legs close together to generate power from the hips.
Catch-Up Drill
The catch-up drill is popular with swimmers of all ages and skill levels. It is particularly beneficial for young swimmers working to improve their backstroke technique. This drill focuses on developing a strong, coordinated arm pull and promoting a long, powerful stroke.
To perform this drill, swimmers should start with their arms extended overhead and legs straight and close together to maintain a proper body position in the water. For the catch-up drill, swimmers should always have one arm pointing straight up to the sky, with the other arm still in the water. They should then focus on bringing one arm at a time through the water, with the recovering arm not beginning its pull until the other arm has caught up and is back in the starting position.
Rotation Drill
Swimming challenges not only the arms and legs but also the body as a whole. The body must correctly roll and rotate to maintain balance in the water and increase momentum when doing strokes. While swimming backstroke, the body rolls from side to side, hence the need to practice rotation drills.
The rotation drill for backstroke trains swimmers to properly rotate shoulders and hips while keeping the head still and in line with the body. Swimmers should also focus on maintaining a strong and stable body position, with their hips close to the surface of the water and their movements smooth and controlled. For the backstroke, swimmers must only rotate a little, maintaining a shoulder rotation of just under 30 degrees from the water’s surface.
Tempo Drill
A specific tempo and rhythm must be followed when performing swimming strokes to fully execute the stroke. Tempo drills help young swimmers develop a strong sense of stroke tempo and rhythm, which allows them to maintain speed and efficiency in the water.
For the backstroke, the tempo drill progression is recommended. It starts with a single-arm drill, followed by a double-arm drill, and ends with a single- and double-arm backstroke. A metronome or a coach’s count is implemented throughout the progression to establish a consistent and rhythmic stroke tempo. Swimmers should focus on matching their arm and leg movements to the established tempo, ensuring that their strokes are consistent and coordinated.
Turn Drill
In swimming, a turn refers to when a swimmer reverses their direction of travel, usually upon reaching the end of a pool but still having to swim another lap. Backstroke turns can be challenging for some because swimmers cannot see the wall into which they are turning as they are lying on their backs. Because of this challenge, it’s important for swimmers to practice turn drills to improve their skills.
The turn drill focuses on the approach to the wall, the execution of the turn, and the push-off, all of which are essential for maintaining speed and momentum during the backstroke. To practice turn drills, swimmers must avoid reducing their swimming speed when approaching the wall.
Using either hand, they must practice transitioning their backstroke position onto their front. Lastly, the turn drill trains swimmers to ensure their feet are firmly planted on the pool wall, initiating an effective push-off parallel to the pool’s surface with their knees bent at approximately 90 degrees.
Mastering Backstroke Drills with Bear Paddle
These backstroke drills for beginners will help young swimmers perfect the backstroke technique. Each drill targets specific aspects of backstroke swimming. By incorporating these drills into their training regimen, young swimmers can work towards mastering the backstroke and becoming more confident.
Let your child learn the backstroke with ease at Bear Paddle, where young swimmers can refine their skills in the water and build a strong foundation for swimming strokes and techniques.