Backstroke Position 1.11

The backstroke kick has two purposes: first of all it contributes to the swimmer's propulsion. Though most propulsion comes from the arm stroke. It also stabilizes the swimmer's body in the water because the leg movements balance out the arms lifting movements.

For these reasons, a good kicking and a strong core are the foundations for an efficient backstroke.

This drill is a great way to strengthen your core, improve your kicking and correct the hands entry and catch. All in one!

How to do: hold one hand just underwater (position 1 of your watch) ready to catch, and one just above the surface (position 11) ready to deep enter the water. Switch every six kicks moving both your arms simultaneously.