Drill Guides & Videos
Coaching cues for every drill, with selected demonstrations where available.
50
Bible drills
6
skill areas
10
selected demonstrations
Backstroke
8 drills
Streamline Kick on Back
Backstroke · Breakers Bible p. 42
Arms in streamline, kick on back.
Body position; hip height; kick mechanics.
Push your belly button to the ceiling.
Streamline Kicking on Your Back · U.S. Masters Swimming Source guide
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6-Kick Switch (Back)
Backstroke · Breakers Bible p. 42
Side kick on back for 6 beats, one pull-switch.
Rotation; balance; side position on back.
Hip drives the switch - same as free, just upside down.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Single-Arm Backstroke
Backstroke · Breakers Bible p. 42
One arm at side, one arm pulls full cycle.
High-elbow catch; rotation per arm.
Catch the water before you rotate - not during.
One-Arm Backstroke · U.S. Masters Swimming Source guide
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Double-Arm Backstroke
Backstroke · Breakers Bible p. 42
Both arms pull simultaneously, like inverted fly.
Timing; pull feel; power position symmetry.
Pull both hands toward your hips at the same time.
Double-Arm Backstroke · U.S. Masters Swimming Source guide
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Closed-Fist Back
Backstroke · Breakers Bible p. 42
Hands in fists.
Forearm paddle; arm mechanics not hand-reliant.
Feel the water pushing on your arm, not your fingers.
Backstroke Closed Fist · U.S. Masters Swimming Source guide
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Spin Drill
Backstroke · Breakers Bible p. 42
Very fast single-arm backstroke rotations with emphasis on turnover.
High turnover rate; recovery speed.
Spin fast - let your hips keep up with your arms.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Pull-Buoy Back
Backstroke · Breakers Bible p. 42
Pull buoy between legs; arms only.
Arm mechanics; pull power isolated from kick.
Every pull should move your whole body, not just your arm.
Backstroke With Band or Buoy · U.S. Masters Swimming Source guide
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Catch-Up Back
Backstroke · Breakers Bible p. 42
Lead arm stays in entry until recovery arm catches up.
Full extension; reach depth before pull.
Wait for your arm to reach fully before the other pulls.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
Search results are not reviewed by Breakers.