Don’t Make These Common Backstroke Drill Mistakes
Are you looking to improve your backstroke?
Mastering the backstroke requires a combination of proper technique, body awareness, and consistent practice. Whether you’re just starting out or looking to refine your form, understanding and practicing the right backstroke drills can transform your form from basic to outstanding!
Understanding Backstroke Body Position
Before diving into specific drills, it’s important to understand that the backstroke is performed more from side to side than just flat on your back. (Sounds counterintuitive, right?) This rotation helps reduce resistance, facilitates a stronger pull, and helps you move through the water more efficiently.
The foundation of the backstroke is maintaining proper head position and body alignment through each movement.
Think of your body as an arrow moving through the water— your head position acts as an arrowhead, guiding everything else that follows as you cut through the water. When your head is positioned properly, your hips naturally stay high in the water, which reduces drag and makes your entire stroke more efficient.
Common Mistakes and How to Avoid Them
Uncontrolled Head Movement
Mistake: Letting your head move from side to side or looking toward your feet, causing your entire body to wave in the water.
Correction: Keep your head still and your eyes focused upward at all times. Think of your head position as setting the tone for your entire stroke.
Poor Body Alignment
Mistake: Waving or wiggling in the water without intentional positioning creates unnecessary drag.
Correction: Maintain intentional positioning throughout your stroke. Whether you’re on your back or side, keep your body in a straight line. Your upper body should have a clear intention in its position, not just floating aimlessly.
Improper Noodle Usage
Mistake: When practicing backstroke drills, don’t use the noodle as a floatation device but rather as a training tool. You will end up clutching it tightly and losing body alignment.
Correction: The noodle should support your practice while allowing you to maintain proper form. Use it to assist with air access while focusing on your kick technique and body position.
Incorrect Kick Technique
Mistake: Bending knees excessively or letting your feet break the water’s surface.
Correction: Kick from your hips with pointed toes, maintaining a small but controlled whip-like motion. Your kicks should push the water effectively while keeping your knees underwater.
Essential Backstroke Swimming Drills
Practice these drills to accelerate your backstroke performance.
Streamline Side-Kick Drills
This fundamental drill is the cornerstone of developing proper backstroke technique. It helps you perfect body position and kick mechanics simultaneously.
Proper Execution:
- Position one arm extended front (in streamline) and the other arm at your side
- Lean slightly to one side with the shoulder elevated
- Head remains still, eyes looking straight up
- Begin kicking from your hips, maintaining pointed toes
- The body forms a straight line from fingertips to toes
Why It Works: This position allows you to practice the side-lying aspect of backstroke while developing the proper kick technique.
Head Position Control Drill
Proper Execution:
- Maintain absolutely still head position
- Keep eyes fixed upward
- Practice controlled body rotations while the head remains stable
- Focus on smooth, intentional movements
Why It Works: The head acts as a rudder in backstroke – where it goes, the body follows. This drill helps you develop the crucial skill of head stability.
Body Alignment Drill
Proper Execution:
- Arms either in full streamline or at sides
- Focus on maintaining a straight body line
- Practice controlled side-to-side movements
- Keep core engaged throughout
Why It Works: Proper alignment reduces drag and increases efficiency, allowing you to move through the water with less effort.
Why These Drills Matter
Understanding the progression of backstroke drills helps swimmers at every level stay motivated and improve.
While beginners develop comfort and basic patterns, intermediate swimmers refine their technique and body awareness. Advanced swimmers use these same drills to maintain proper form under fatigue and enhance racing performance.
No matter your skill level, mastering these fundamental drills creates the foundation for an efficient, powerful backstroke technique.
Training Tips for Success
Focus on Quality
- Start with slow, controlled movements
- Master proper form before increasing speed
- Pay attention to how your body moves through water
Progressive Practice
- Begin with basic positions
- Gradually add complexity
- Perfect each element before advancing
Body Awareness
- Develop a feel for the water
- Notice how adjustments affect movement
- Build consistent head control
Join WeAquatics Swimming Programs
Ready to perfect your backstroke? Take your enthusiasm to the next level— WeAquatics offers programs for every skill level and goal:
Learn-to-Swim: Master the fundamentals and focus on skills in 1-on-1 classes for all ages.
Young Masters: For kids who love swimming and want to develop competitive-level technique in a supportive group environment.
Adult Masters: Whether you’re swimming for fitness or competition, our adult program helps you achieve your goals in a supportive training environment.
Contact us today to find the perfect program to support your swimming journey!
Want to train solo? Check out our Flutter Kick and Freestyle drills.
