Fine-Tune Backstroke

Glide Paddle: Ensures ‘Pinky First’ Entry on Backstroke

  • To set up the backstroke catch, the hand must enter pinky first and drive down in the water
  • The Glide Paddle will want to come off the hand if it enters with the back of the hand or crooked
Feedback (Swimmers FEEL / Coaches SEE / Video for Self Analysis):
  • By entering ‘pinky first’, your catch is ready by keeping pressure on the paddle bottom
  • Focus on starting the catch with pressure to your fingertips
  • This is best observed from directly above the head
  • If overreaching past the body line, the Glide paddle will cause more non-straight swimming

Backstroke ‘push’ phase on outsweep

  • As detailed in the Outsweep ‘Push’ for freestyle, a bent wrist is also needed for the backstroke outsweep
  • Drill:  Slice the hands up and just push with the wrist/hand at the thighs
Feedback (Swimmers FEEL / Coaches SEE / Video for Self-Analysis):
  • Don’t forget to rotate your shoulders upward as you develop the ‘push’ on your outsweep

Wrist Trainer: Improve Backstroke Catch

  • The Wrist Trainer can keep the elbow up to create a quicker/stronger backstroke catch
  • It acts like ‘reaching over’ a line as it reminds your bend the elbow quickly
  • Helps minimize ‘dropped elbow’ on the catch
  • Train with single arm drills
  • The Glide paddle will clean up the entry and force a strong catch
  • The Precision paddle will help retrain a dropped elbow (which is often the most important on the breakout stroke)
  • The Precision paddle will force you to focus more on the power from the forearm

Feedback (Swimmers FEEL / Coaches SEE / Video for Self-Analysis):

  • The Glide paddle will allow you to FEEL any loss of power in the catch
  • You should not FEEL the Precision paddle to try to move off you hand, even slightly