Backstroke drills

Backstroke 22 Dec 2022

Four rotation and Four arm strokes

Idea of the drill The rotation of the body and the coordinated work of the legs and arms When rotating the body and without stroke, make sure that the s...

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Backstroke 17 Dec 2022

Two rotation two left arm strokes and repeat for the right side

Idea of the drill The rotation of the body and the coordinated work of the legs and arms When rotating the body in the moment making strokes, make sure ...

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Freestyle 20 May 2022

360 Roll

The main idea of the drill “360 Roll” is to improve rotation and control of the body. Arms and legs connection occurs using the core, connection can he...

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Freestyle 19 May 2022

Progression Floating Star Version 2

The main idea of the drill “Floating star” with board is to improve buoyancy and control of the body. A good drill to use for the freestyle or backstro...

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Backstroke 24 Feb 2022

Rolling Backstroke 6+1

The main idea of the drill “Rolling Backstroke 6 kicks + 1 pull” is to improve stable body position in backstroke and arms coordination with the recove...

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Freestyle 16 Feb 2022

Diving / Jump in water with arm straight up with body streamline

Diving or jumping into water with arms straight up and the body streamlined is often referred to as a “pencil dive” or “vertical entry.&#...

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Freestyle 18 Jan 2022

Forward somersault

The main idea of the “Forward somersault” is to improve body rotation 360 degrees. A forward somersault in swimming is a maneuver often used in competi...

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Freestyle 07 Jan 2022

Whirlpool

The main idea of the drill “Whirlpool” is to improve a solid catch and “feel for the water”. 1. Stand at the bottom of the pool on a shallow pa...

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Freestyle 09 Nov 2021

Streamline drilling front and back flutter kick

Idea of the drill The main idea of the drill “Streamline drilling front and back flutter kick” is to improve the balance of the body in a horizontal a...

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Freestyle 12 Aug 2021

Pencil float

Idea of the drill The main idea of the drill Pencil float is to improve the body’s feelings of buoyancy, in a vertical position. Good breath and buo...

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Freestyle 06 Jun 2021

Streamline float

Idea of the drill The main idea of the exercise is to learn how to stretch your body into the streamline position, improve your body buoyancy and body cont...

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Backstroke 04 Jun 2021

Controlled rotation torso and shoulders in the backstroke

Idea of the drill The main idea of the drill is to improve the rotation and coordination of the torso and shoulders. 1. Put on fins. Lie on your back ...

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Backstroke 28 May 2021

Backstroke Kick with arms straight above the head (with flippers)

Idea of the drill The main idea of the drill Backstroke Kick with arms straight above the head is to improve your body position, buoyancy and improve your ...

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Backstroke 27 May 2021

Backstroke Kick with arms straight above the head

Idea of the drill The main idea of the drill Backstroke Kick with arms straight above the head is to improve your body position, buoyancy and improve your ...

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Freestyle 27 May 2021

Backstroke or Freestyle side kick with one arm on the side

Idea of the drill The main idea of the drill is to improve the buoyancy and position of the torso to rotate the shoulders and body. Underwater and abo...

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Backstroke 27 May 2021

Backstroke kick with shoulder rotation

Idea of the drill The main idea of the drill is to improve the rotation of the torso at the time of the coordination of the movements of the torso and legs...

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Backstroke 22 May 2021

L-Drill Backstroke

Idea of the drillL-drill during recovery phase to improve the coordination and high position of the body with arm straight up until 90° relative to the su...

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Backstroke 12 May 2021

Backstroke Drill One - Arm pull with flippers

Idea of the drillGood exercises to pull with one hand to feel the water, keep body balance, control shoulder and hips rotation. When we teach swimmers to s...

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Backstroke 12 May 2021

Backstroke kick with your arms down at your side

Idea of the drill Good exercises to balance the body and feeling leg kicks. When we teach swimmers to swim correctly, we use different exercises in the wat...

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Backstroke 12 May 2021

Backstroke drill hand claps with arms straight above water

Idea of the drillThe “hand clap” drill for backstroke is an effective way to improve arm coordination and timing. Here’s a step-by-step ...

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Backstroke 12 May 2021

Backstroke drill with a golf ball between fingers

Idea of the drill Of this exercise is to work on the entry of the hand into the water and the catch-up of the water. 2. The ball is placed between the ...

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Backstroke 12 May 2021

Backstroke kick with one-arm extended

Idea of the drill The drill is to remember the position of the one-arm extended above the head and optimal streamline position of the body during backstrok...

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Backstroke 12 May 2021

Backstroke drill hand entry with hand paddle

Idea of the drill They improve the coordination and entry hand with pinky first inside to the water. At the correct entry, the hand paddle is turned outwar...

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Freestyle 11 May 2021

Backstroke/ Freestyle side kick with your arms down at your side

Idea of the drill Backstroke/ Freestyle side kick with your arms down at your side the drill helps you to maintain the streamline body position in the wate...

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