Backstroke – Full stroke – Intermittent Strokes Between Kicking Cycles

BKS02 Category: Intermittent Strokes Between Kicking Cycles

Description:

Kick only (on side) with lower arm overhead in streamline (head in alignment with arm on bicep).  Take a set number of kicks on one side and then rotate.   Add full strokes at intermittent cycles in relation to kick count.

Purpose: 

Trains proper balance from front-to-back and side-to-side. 

Trains the ability to press the buoyant chest down to keep the hips up. 

Trains the balance of 2 or 3 beat kick rate for each stroke

Promotes good rotation technique

Variations:

BKS02-01 Kick Switch (Extended Balance) (GIF)(Full Video Link)

  • 1 arm up, 1 down… lay on the arm that is up, take 6-12 kicks, take a stroke and switch to the other arm up
  • Focus on bringing your recovering arm out of the water before you engage the pull with your lead arm
  • Focus on the pinky entering the water first, not the back of the hand
  • Ideal if you progress from 12, 10, 8, 6 and then finish with full stroke (3 kick/cycle)
  • Add drag resistance such as Power Bags or KickBands

 

BKS02-02 360 T-Press with Backstroke Strokes (GIF)(Full Video Link)

  • Take  4 or 6 kicks on the back, and 4 or 6 on the opposite side, then rotate to stomach and take 3 strokes while matching the 2 or 3 kick rate for each stroke
  • Trains proper balance from front-to-back and side-to-side.
  • Trains the ability to press the buoyant chest down to keep the hips up
  • Trains the balance of 2 or 3 beat kick rate for each stroke

 

BKS02-03 360 T-Press with Backstroke Strokes – add paddles

  • Add paddles such as Precision or Precise to improve Early Vertical Forearm

 

BKS02-04 360 T-Press with Backstroke Strokes – add drag and/or resistance

  • Add drag such as Power Bags or KickBands (to add cardio for kick power development)

 

BKS02-05 3/10/5 Backstroke Drill (Full Video Link)

  • Push off the wall, take 3 break out backstrokes (to set rotation tempo) with 2 or 3 kicks/stroke, drop hands to the side and rotate (on the same tempo and kick rate) 10 times with shoulders straight up, then take 5 strokes with same kick rate
  • Encourages focus on connecting the kick rate with the stroke rate along with a high body rotation
  • Add drag resistance such as Power Bags to build stronger, longer, and higher kicks)
  • Add Glide Paddles to increase focus on hand entry
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