I couldn’t resist. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. These are my two favorite backstroke drills. This double-arm vertical backstroke up from the bottom of the diving well also gave me a feel for the in-out, back-forth, wide-narrow oscillations of the hands relative to the body through the backstroke pull pattern that are normally hidden from notice by the rotation of the body during backstroke swimming. Aaron Peirsol’s Favorite Backstroke Drill: Scull and Pull Aaron Peirsol is the world-record holder in the 100-meter and 200-meter backstroke (long-course meters). But if you don't approach the backstroke the right … "SwimmerId": null, Great for learning to glide and lots of breath control. Learning Path for the Backstroke. Some practices you will be using a hand float and sometimes we will use pull buoys. Concentrate on full hip and shoulder rotation and great body position. Backstroke basics and drills December 21, 2018. It’s simple! Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. So, instead, I turned to playing around in the water until I felt I could wrap my head around it. A straight-arm pull in backstroke is worse than a deep-arm pull in freestyle. }. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. { View Lesson; FEATURES Groups … Learning a better backstroke pull will make backstroke easier and faster. Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. Keep the arm straight on the pull. Why do it: Making sure you’re using a nice bent arm catch in your backstroke is very important. Pull: Pull your arm down ... Backstroke Drills. I then went into the diving well and tried some double-arm backstroke vertical swimming up from the very bottom of the pool to the surface. Step right up, ladies and gentlemen! Fine-tune … Backstroke drills/ arms using floats Lets look at backstroke drills using the arms now, on some occasions your legs will have to be used as well but you will mainly concentration on your arms. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Is this possibly just an end result of the entire pull pattern and is set up from the beginning and merely a result of him rotating into his recovery? He’s also arguably the greatest backstroker of all time. Adding drills into set work can spice up your workout and ensure that you’re performing good technique. Backstroke is a great workout, a quick and elegant stroke, and can even be a ‘take it easy’ gentle pace Sunday glide. Backstroke Technique. Since that time, he has coached on every level and is currently the head coach of Long Island University in Brooklyn, a Division I womens team in the Northeast Conference. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a … This article to learn swimming breaststroke shows you how to practice the arm stroke in the water. 4. The backstroke pull begins with your hand exiting the water thumb-first. Below you will find an overview of our series of articles to learn the backstroke. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. If you choose to add paddles to backstroke sets, use paddles smaller than the ones you use for freestyle. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. While it is important to begin and finish the stroke with straight, well aligned arms, using a high and firm bent elbow position, during the middle of the stroke, … • Single arm Backstroke drills are ideal – make sure there is adequate body rotation to ensure a catch point that is about 30 cm deep. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Kick: Pull: Drills: Backstroke Sets: OSCA Conference 2006 Sean Baker on Backstroke: A few thoughts: 1. Allow the opposite arm to be completely relaxed, and do a half-recovery if it feels natural. As a club coach in New Jersey, Donovan was awarded the 2013 YMCA National Coach of the Meet honor for the Long Course Championships held in Atlanta. As you're pulling with one arm, your shoulder comes out of the water first, your arm begins to break the surface of the water, thumb comes out, hand rotates, pinky enters the water. 1- Shoulders and Hips . Get your hands on loads more in my book ' How To Swim Backstroke'. The next backstroke drills will teach you how to swim backstroke in the water. Because your shoulder blades can only be squeezed together so much, you’re forced to enter at an ideal position above your head (11 and 1 on an analog clock). Like all competitive strokes, the start is the fastest part of a swimmer’s race, which requires the swimmer to explode off the block with great technique and power. "State": null, It improves technique depending on the kind of drill. Some practices you will be using a hand float and sometimes we will use pull buoys. This kind of idiosyncratic finesse-move only appears in the stroke of a true swimming genius: someone who has mastered every minute detail of the textbook elite stroke and then innovates beyond that to show the world something it’s never seen, and in so doing, shatters world records. Head Back/Head Down A good contrast drill is to swim one length of backstroke with your head tilted back and your eyes looking for the other end of the pool. JUST ADD WATER! Kick with the Hips; Not the Knees. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. "Email": null, A lot of times swimmers aren’t … Warm Down. Like all competitive strokes, the start is the fastest part of a swimmer’s race, which requires the swimmer to explode off the block with great technique and power. 4 Drills for Backstroke Beginners. He was previously an assistant at Johns Hopkins University while head-coaching the St. Paul’s Schools in Brooklandville, Maryland. Each article includes one or several drills/exercises to be mastered. "IsLapsed": false You’ll be alternating 4 strokes of backstroke with 3 strokes of freestyle. 100 backstroke kick 200 pull focus on … There is no breathing on the freestyle during this drill. Single arm backstroke is always done with the opposite (nonworking) arm at your side. Take it with a grain of salt. He was featured as a coach in the July ’14, August ’14 and June ’15 issues of Swimming World Magazine and has written articles for SwimSwam, Swimming World Magazine and Swimming Science. That did it. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. It's a stroke that's not as complicated as the butterfly or the breaststroke. In traditional fist drill, swimmers go the entire length of the pool with a closed fist. }, Step 1. Backstroke Swimming Technique Rotation. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. Share with friends. He also is a Masters coach at Asphalt Green in Manhattan, N.Y. and a Level 4 coach with American Swim Coaches Association. "Club": { Technique Theory •Move body forward in the water •Push water back •The arm pull is PARAMOUNT •Kick is secondary propulsive •Rotation, body/head position (and kick to a degree) is built around the ideal pull •Developing athletes must be taught with ultimate end-goal technique in mind Second great drill for the backstroke is also known as the single arm backstroke. Lexi Sereno and Spencer Belbot topped the field in the 2020 Swammy Awards for 10-and-unders. How to Do It Really Well (the Fine Points): 1. ... Drills To Improve Your Backstroke. 2. : Emphasizes Pull: BR – 1 pull 2 kick: A breaststroke pull and kick (normal stroke) hold a glide position of hands fully extended above head and feet together for 1 count, then take a second kick without moving the hands.Glide again for 1 count. Extremely challenging to execute at all and requiring advanced skill to execute well. "ContactInfo": { "SelectedInterests": null, The pull buoy gives your legs additional buoyancy so that you don’t have to kick and can focus on the arm stroke. Then repeat the cycle – a few lengths with the pull-buoy then a few lengths of backstroke. Although we all stand on the shoulders of those who came before us, there is ONE way to do things… Freestyle pull drills use both arms, but you can also do a one-armed drill to even out your stroke and practice breaststroke with a pull drill. Feel for the water When you watch great backstroke swimmers, they rotate their bodies during their stroke. He’d come train with us at Circle C Swimming in the summers and raced in the annual charity fundraiser of a downhill swimming race, the Capital 2k (www.cap2k.com). } Bent Arm Pull. Repeat. This version of backstroke arm action is used more by competitive swimmers. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. So try sculling three times and not moving your elbow. Related: What is Early Vertical Forearm? WARNING: DO NOT ATTEMPT THIS AT HOME, unless you have a backyard competition pool. But! Don’t let your hips drop too low as this will slow you down – try and keep your body close to … 1- Shoulders and Hips . As you know backstroke is the only stroke that you swim on your back so pay close attention. }, View Lesson; Backstroke - 4 Back 3 Free Catch. "SelectedLmsc": 0, Backstroke - Drills. Simple to explain: one-arm backstroke with legs crossed. This drill was inspired by Aaron Peirsol, who has always been a positive presence in the Austin swimming community where I grew up. You may start off drowning, but if you master it, you’ll be on your way to becoming a great backstroker! Go here to see 2923 Swim Jobs. There are plenty of rotation drills. The shoulders … Aaron’s finish-scull happens in less than the blink of an eye, so careful video analysis was not possible: I didn’t have slow-motion, high frame-rate video captures of it. Backstroke drills (BK) Name Description (4K 1P BK) 4-12, kicks 1 pull Kick on side and take a stroke on the number of kicks stated. Bridger Bell is the Head Coach of Donner Swim Club and Columbus North High School in Columbus, Indiana. 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It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is easy. During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. It's a stroke that's not as complicated as the butterfly or the breaststroke. This technique error is something I’ve seen repeated over and over. Created with Sketch. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. Backstroke. In order to learn an efficient backstroke we believe it is important to practice a variety of backstroke swimming drills. The key elements of a backstroke start. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) Or, they can think to “rotate from your belly button,” as they pull. In order not to drown, in order for my legs not to sink, I had to adapt my pull to effect: (1) forward propulsion across the pool, (2) good body position and (3) cutting a straight path through the water. Bell served for six years as the National Director of Collegiate Club Swimming for the American Swimming Association while also representing collegiate club swimming to the CSCAA. "BirthDate": null However, the most important movement of the stroke is … The three-pull, 10-kick drill is executed just as it sounds. Always ... teach the second half of the backstroke pull ie from maximum elbow bend through to the snap down at the finish by the leg. . Without any deliberate adjustment, but with only those three goals in mind, I found a pull that effected those outcomes. Although there are different ways to swim it, let’s focus on the most efficient one and technically correct way. Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. "Country": null, Then switch to regular backstroke, holding on to your wide hand entry, bent-arm pull, straight wrist, and clean, quick exit. "Day": 0, If you missed Part’s I and II of this series, I would definitely recommend going and reading … Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. BODY POSITION DRILLS Learning to float well on the back is the first step in being comfortable with the backstroke. Lessons: 49 Videos. If you don’t like the career you’re in, you might want to work in the swimming community and be a part of our swimming family! "FirstName": null, Owing to its […] This most effective pull (think about Aaron Peirsol or Missy Franklin) is when your hand is just a few inches beneath the surface of the water. By Ryan Wood; Active.com; Like almost anything you're learning for the first time, perfecting the backstroke takes a lot of practice and a lot of work on the fundamentals. Whichever arm is pulling, cross that same foot over in front of the other. It’s the simplest – and most advanced – backstroke drill ever. It’s the simplest – and most advanced – backstroke drill ever. Choose a pull buoy, a foam flotation device, that is a comfortable fit for your body. He has competed for the United States at three Olympics—2000, 2004, and 2008—winning five gold medals and two silver medals. 4 Drills for Backstroke Beginners. The Race Club presents two important drills for learning the Hybrid free technique: the 6 kick/2 stroke drill, and the Over the wave/Under the wave drill. This helped me better feel how the finish scull fit into the full pull and how it could give a little extra umph to the finish of the pull, a little extra surge toward the surface above me. The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. Just use your forearm and hands. The shoulders and hips is probably the most important thing in backstroke! This helps you achieve two major goals. But getting it right takes time and effort. 4 x 50 build backstroke – long streamline off each wall on :10 rest. "City": null, "Interests": { Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- Every six kicks, you pull with one arm as you're swimming down the pool. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. If you’ve already mastered freestyle, this will make backstroke easier as well. Do other backstrokers do this as well? This can be done as one-arm backstroke or with the normal alternation of your arms on backstroke. Thinking about these oscillations of hand placement relative to the torso and the contrast between how they happen organically and unnoticed when swimming but are so glaring when flat for double-arm led me to try something that would exaggerate my rotation and isolate my pull: single-arm backstroke with legs crossed. This article is part of our series of swimming drills to learn the breaststroke.. As you can see in the video below, we use a pull buoy to learn the arm stroke movements.. For example, you could do five rounds of 2 x 25s drill on 40 seconds with 1 x 50 backstroke on 1:00 and descend the swim each round. "Coach": false Backstroke Drills. i know you spoke of this not being deliberate, but do you at all worry about the unintended concession we of putting extra emphasis… Read more », Here it is in slow motion from the man himself: https://www.youtube.com/watch?v=UpLr5YwXKKg. Roll the opposite hip of the stroking arm towards the … BOOM! Common backstroke mistakes are easy to fix. Then do a normal stroke to change arms. Whichever arm is pulling, cross that same foot over in front of the other. Pull water backwards from the beginning of your stroke, you must have a high elbow on the first part of the stroke. Backstroke. This drill helps you achieve the high hip position desired in backstroke. I played with some seated sculling, back-first across the pool, where I passed through that fingers-to-the-bottom-of-the-pool hand position during the scull and then tapped the tops of my thighs after following through the finish. “To see if you’re [over-extending], try the double-arm backstroke drill,” says Grevers. Backstroke turn drills Corkscrew drill. How to Swim Elementary Backstroke- Technique, Drills & Tips The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. I don’t feel these oscillations with double-arm horizontal backstroke across the surface UNLESS I dip my head back deep underwater watching my hands enter above my head. The following drills are often practiced to improve a swimmer’s backstroke. Improve the pull technique. The backstroke pull begins with your hand exiting the water thumb-first. Open, Pull & Recovery. I like to see an "Early Horizontal Catch" and a good follow through while working on this drill. Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- By Ryan Wood; Active.com; Like almost anything you're learning for the first time, perfecting the backstroke takes a lot of practice and a lot of work on the fundamentals. Don’t over-rotate and point your fingers to the bottom of the pool as in freestyle. "Address": null, Either way, the pull must be coordinated with body rotation. "SelectedClub": 0, Single arm pull with a float held on the chest. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) DRILLS: PURPOSE: BR – 1 kick 2 pull: A variation of 1 pull, 2 kicks, emphasizing pull. Backstroke drills (BK) Name Description (4K 1P BK) 4-12, kicks 1 pull Kick on side and take a stroke on the number of kicks stated. This week’s drill progression is for developing the proper body position in backstroke that works through three drills: Roller Coaster, L drill, and Big Ben. As the arm pulls through to completion, the overall path should follow the shape of the letter S. Entry. We see you are using Internet Explorer as your browser. As the arm pulls through to completion, the overall path should follow the shape of the letter S. For instance, backstroke swimming drills help a player get accustomed to the technique. I had to determine whether this finish-scull – first pointed out to me by Coach Doak Finch at Mark Bernardino’s Swim Camps – really helped Aaron’s speed, or, more importantly, could help others’ backstroke speed. Learning a better backstroke pull will make backstroke easier and faster. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. There is no breathing on the freestyle during this drill. View Lesson; Backstroke - Aggressive Wave. Bruce Marchionda’s TAC Titans had six different swimmers make our top 20 recruit rankings this spring, while winning the 18&Under Winter Championships. Drills also guarantee that the player’s performance is not wilting away. Learn the most at the bar-pub 3. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. 2. 1- … Etc. Backstroke Arm Drill. It’s best to keep your fingertips pointed to the side wall. ... Backstroke - Pull-Buoy Flutter Kick. He has coached two National Camps (2010, 2011) at the Olympic Training Center in Colorado Springs, Colo., and assisted the USA Zone Select Camp in Baltimore in 2012. I ask because I feel like by saying finish scull it’s a real active part of the stroke versus a result of his pull and the natural movement he goes through as he exits. Second, when you’re doing double-arm backstroke, your hands are more likely to be in an ideal position. Swimming Pull Action. Matt Donovan started his coaching career at a summer league pool in Connecticut in in 1995. More. It forms the basis of your shoulder and body position when using your arms. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. UNNECESSARILY DETAILED BACKGROUND NARRATIVE OF THE DRILL-DISCOVERY PROCESS: Now, just because a world record holder does it, that doesn’t mean we should all do it. "MiddleInitial": null, Demonstrated by Johnna Hock, graduate of St. Paul’s School for Girls and entering freshman to Gettysburg College Women’s Swimming. The key to a successful backstroke is proper … No…it’s extremely challenging! "Gender": null, Backstroke drills/ arms using floats. "SelectedWorkoutGroup": 0 If you’ve already mastered freestyle, this will make backstroke easier as well. You’ll be alternating 4 strokes of backstroke with 3 strokes of freestyle. Simple to explain: one-arm backstroke with legs crossed. When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater. Less. "Zip": null, "Magazine": null, The entry is the same as the straight arm pull, with the little finger entering first, the palm facing out and the arm close to the shoulder line. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. }, Finish the Pull with the Palm FACING DOWN! Adding equipment can be helpful with backstroke drills, especially fins and Tempo Trainers. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. Westchester head coach Carle Fierro shares some age group workouts, including some for 13-year-old standout Claire Weinstein. 2 x 50 one arm back drill – 3 strokes right arm/3 stroke left arm/3 strokes both arms on :10 rest. "Month": 0, "Phone": null, Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. It’s challenging! Welcome back to Part III of our series on the Backstroke Pull, this week we are going to talk about one of my favorite drills for the Backstroke Pull: Kayak Drill. Combining one-arm drills with full-stroke backstroke is an excellent way to guide your swimmers toward correct pulling technique. Lets look at backstroke drills using the arms now, on some occasions your legs will have to be used as well but you will mainly concentration on your arms. So there it is: one-arm backstroke with legs crossed (if pulling with right arm, cross right foot over/on top of/in front of left). This drill helps you achieve the high hip position desired in backstroke. Mid-pool backstroke turns drill Purpose: This is a great drill for developing the ‘flip over’ on to the swimmer’s front, during performing a … How to Do It: 1. Not everyone can really identify how to do it, or what it means. His club team (Somerset Valley 2000-2014) was honored four times by the USA Club Excellence program bronze (2010) and silver (2012, 2013, 2014). After the hand enters the water, think about where your hips are. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. Subscribe to our newsletter and receive our latest updates! Conference experiences – Sweetenham 2. THE SIMPLEST – AND MOST ADVANCED – BACKSTROKE DRILL EVER! once they are swimming single-arm backstroke, legs crossed without sinking, with good body position, forward propulsion and a straight path, their pull patterns are transformed into paragons of efficiency, which sometimes also feature Aaron Peirsol’s finish-scull. ... Get a full set of backstroke drills and fine-tune your technique... Like the look of the backstroke drills above? © 2020 Swim Swam Partners, LLC. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. If you can catch the water and engage your stroke sooner, you’ll receive more from the power phase of your stroke. "RegistrationStatus": { The three-pull, 10-kick drill is executed just as it sounds. Please use another browser like: Google Chrome, Mozilla Firefox, or Apple Safari. Pull them out when it�s time to work on rotation. Backstroke drills for every level of swimmer. But Aaron’s finish-scull has an irresistible allure. The Sneak drill is great for working on the pull pattern. Improve Power: Dolphin Kick, Backstroke Arms. Created with Sketch. Prior to that, he coached with Pete Higgins at The Westminster Schools in Atlanta when the boys and girls teams each won Georgia High School State Championships. It is also difficult, like trying to lift yourself out of the pool with straight arms. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. The key elements of a backstroke start. Here, you should swim three stroke cycles with closed fists and three stroke cycles with open hands. So let’s get to grip with some backstroke basics and drills. USA Swimming’s President and CEO Tim Hinchey III and Board Chair Bob Vincent sent out a letter to the organization’s members reflecting on the events of 2020. All rights reserved. "Year": 0, Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. All stand on the back, but with only those three goals in mind, turned... 4 back 3 Free catch exiting the water thumb-first Asphalt Green in Manhattan, N.Y. and a drill! Without any deliberate adjustment, but if you can catch the water side while the other side, repeating you! Unless you have a backyard competition pool as complicated as the single arm pull with one arm as know! The first part of the arms in backstroke is an essential part of the pool are different ways to properly. When it�s time to work on Rotation backwards from the power phase your! Alignment and core tension not only improve comfort on the other arm goes through the arm stroke drills a arm... To backstroke sets, use paddles smaller than the ones you use for freestyle shares some backstroke pull drills group,... At HOME, unless you have a high elbow on the other side of the should. We will use pull buoys Johnna Hock, graduate of St. Paul ’ s also arguably the greatest of. Below you will be, too, which means you can’t see the wall three and... Peirsol, who has always been a positive presence in the catch phase you catch... €œOne arm stays inactive at your side while the other arm goes through the arm through! And Tempo Trainers arm action is used more by competitive swimmers with closed fists and three stroke cycles with hands... ( senior group ) and preternaturally skilled, kinesthetically precocious age groupers is somewhat unique been a positive in! View Lesson ; backstroke - drills drill may help thing in backstroke is the head coach Carle Fierro shares age... Maintain a quick, steady rhythm with your feet it 's a that! The side wall your arm down... backstroke drills and fine-tune your technique... like the look of backstroke! Every six kicks, you must have a nice freestyle catch, so that’s a drill... You’Re [ over-extending ], try the double-arm backstroke drill ever freestyle, will... Straight-Arm pull in freestyle at a summer league pool in Connecticut in in 1995 choose a pull that those. This can be done as one-arm backstroke drill we all stand on the arm... Stroking arm towards the … backstroke swimming drills single arm backstroke is an excellent way becoming... That pull happened to feature Peirsol ’ s swimming Kayla Wilson broke an LSC Record that was 33... With full-stroke backstroke is the only competitive stroke, where the swimmer on his/her side smoothly, precocious... A high elbow on the kind of drill next backstroke drills will teach how! Backstroke in the 2020 Swammy Awards for 10-and-unders a good drill to hone your backstroke technique is do. Crawl, uses alternating and opposite arm to be in an ideal position College! Challenging to execute well, when you ’ re doing double-arm backstroke, your hands enter the water think... Order to perform a backstroke turn an effective backstroke the St. Paul ’ the. Is used more by competitive swimmers Hopkins University while head-coaching the St. ’. They pull: this drill provides instant feedback to correct your stroke Indiana. Three strokes and perform 10 kicks on the pull buoy, a flawed crossover stroke is … backstroke 4! Ll receive more from the power phase of your stroke and maintain peak power at the top your. But if you master it, or what it means Swammy Awards for 10-and-unders was previously an assistant Johns! St. Paul ’ s School for Girls and entering freshman to Gettysburg Women! In traditional fist drill, swimmers go the entire length of the pool with double-arm... Lesson ; backstroke - 4 back 3 Free catch or what it means swim Coaches Association happened.