BKS04 Category: Double Arm Backstroke
Swim on the back and rotate both arms simultaneously through the recovery and catch phase. This drill is limited in that is eliminates side-to-side body rotation.
Reinforces a ‘pinky first’ hand entry and catch phase.
Creates focus on the power phase and outsweep
Can be a great method to develop the ‘push’ with the wrist bent back just prior to the outsweep
Encourages a straight arm overhead reach while eliminating overreaching
Encourages the outsweep to be with thumbs first
BKS04-01 Horizontal on the water – with body dolphin (w/ or w/o buoy between thighs or ankles)
- Double Arm backstroke can be easiest to learn with a body dolphin undulation at first. This also helps drives the hands a little deeper for a stronger initial catch.
- Add pull buoy between ankles to improve balance and improve the power of the downkick on the undulation
BKS04-02 Horizontal on the water – With flutter kick (GIF) (Full Video Link)
- Adding the flutter kick is a good alternative version for this drill
BKS04-03 Add Paddles
- Glide paddles for more awareness of ‘pinky first’ hand entry and exit
- Touch Paddles to encourage a push prior to the outsweep and to develop power
- Precision to improve EVF catch
BKS04-04 Vertical lunges from the floor in the deep end
- Push off the floor in 10+ feet, body dolphin toward the surface and take a double arm backstroke pull just as the head breaks the surface to extend the body up and out of the water.
- This drill helps connect the hands just as the head is exiting the water