Specific Back Drills

Roll Isolation: The Shoulder Exercise

To teach the importance of rotation without the distraction of the full stroke, the Shoulder Roll Drill is critical.

In this drill, the swimmer is positioned on his back with his arms at his sides and propels himself only with the kick.

The goal is to rotate exaggeratedly from side to side, pulling the shoulder out of the water until it points to the ceiling, keeping the head still.

This engraves in muscle memory the sensation of swimming "side to side" rather than flat on the back.

It allows the coach to observe whether the swimmer is rotating from the hips or disconnecting the upper body from the lower body.

It is the primary tool for maximizing stroke power through proper body rotation.

Single arm for trajectory accuracy

To refine the underwater trajectory and aerial recovery, the single-arm backstroke is used.

By leaving one arm still (either at the side or extended overhead) and swimming with only the other arm, the athlete can focus 100% of his or her attention on the mechanics of that limb.

The coach must ensure that the hand enters with the little finger first and exits with the thumb, and that the elbow flexes properly in the underwater thrust phase.

This technical isolation is vital to correct asymmetries and improve arm recovery, ensuring it is relaxed and vertical.

Strengthening the leg kick

Since the kick is the backstroke engine, specific exercises such as the "Backstroke kick with board" or in the "Streamline" position (dorsal arrow) should be used.

By eliminating arm assistance, the legs are forced to work harder to maintain buoyancy and speed.

The coach looks for consistency and strength in the beat, ensuring that the knees do not break the surface of the water (which would indicate an inefficient kick from the knee) and that the movement is a constant "boiling" of the water.

These drills improve the specific muscular endurance needed to maintain a high body posi