Swimming
Technique
Backstroke — Hip Rotation Drill
Swimming drill for technique training sessions
Isolates hip rotation in backstroke to improve power transfer and body position.
What This Drill Improves
This swimming drill is best for intermediate players who need focused work on technique. It works well with 6 players and can be adjusted by changing the space, pressure, or scoring rules.
Setup
6 swimmers in lane. 6×25m backstroke with rotation focus.
Instructions
- Swim backstroke at 60% effort.
- Exaggerate hip rotation — one hip pushes up as the other pulls down.
- Count strokes per length — aim to reduce by 2.
- 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.
Common Mistakes to Watch For
- Players losing focus on the main coaching point.
- The drill area being too large or too small for the group.
- Progressing the drill before the basic pattern is clean.
Progressions: Make It Harder
→ One-arm backstroke to isolate rotation.
→ Add pull buoy — focus on rotation without kick.
→ Full effort 50m — transfer the feeling.
Regressions: Make It Easier
Start without defenders, then add pressure once the movement pattern is clear.
Allow extra touches until players understand the timing.
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