Backstroke arms alternate, like freestyle but on the back. One arm reaches behind the head and enters the water pinky-first. The other arm pulls along the body underwater. The body rotates side to side as the arms work.
What you need: A pool, lane lines.
Setup: Swimmer on back at one end of the pool.
How to run it:
- Float on back, kicking gently.
- Reach right arm overhead and into the water pinky-first, behind the head.
- As the right arm pulls underwater, the left arm recovers above the water (straight up and back).
- Continue the alternating motion across the pool.
- Do 4 lengths.
What to watch: Arm entry. Pinky-first entry is correct. Thumb-first is wrong (it makes the arm splash and lose power).
If they’re struggling: Drop the kick. Just do arms while standing in shallow water.
If they’ve got it: Count strokes per length. Goal: fewer strokes (longer pulls).
Gear for this drill (affiliate)
Youth swim goggles → — Speedo Hydrospex, no-fog, fits ages 6–14.
Full swimming gear guide → — all picks by age, sport, and level.
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