Swimming Technique

Backstroke — Hip Rotation Drill

Isolates hip rotation in backstroke to improve power transfer and body position.

20 minDuration
6 playersGroup size
IntermediateDifficulty
25m pool laneSpace needed
Kickboards (optional)Equipment

Setup

6 swimmers in lane. 6×25m backstroke with rotation focus.

Instructions

  1. Swim backstroke at 60% effort.
  2. Exaggerate hip rotation — one hip pushes up as the other pulls down.
  3. Count strokes per length — aim to reduce by 2.
  4. 4×25m focus drill, 2×25m build.

Coaching Points

✓ Rotation drives the arm — not the other way around.
✓ Head stays still — eyes at the ceiling.
✓ High elbow exit — pinky exits first.

Progressions

→ One-arm backstroke to isolate rotation.
→ Add pull buoy — focus on rotation without kick.
→ Full effort 50m — transfer the feeling.

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backstroke rotation technique drill
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