Single-Arm Backstroke Drill
The Single-Arm Backstroke Drill helps you practice the needed arm stroke movements one arm at a time. It addresses the coordination issues that occur when moving both arms simultaneously. It will enable a swimmer to concentrate better.
Start off by going to the shallow area of the pool.
Lean on your back and push yourself off from the ground.
Do a flutter kick.
Keep both of your arms at your sides.
Position yourself horizontally on your back.
Your head should be aligned with the spine.
Keep your look upwards.
If you already feel balanced with the position, extend one of the arms forward and sustain the same arm position throughout the drill.
Start the recovery with your arm extended to your side and your palm facing inwards.
Your arm should exit the water thumb first then elevate in a circular movement making sure that it points straight up or at a 90-degree angle in the water.
Your arm should continue doing a half-circular movement forward with the palm rotating outwards.
The arm should enter the water from the front with your pinky finger coming in first.
The arm should not move and should be extended forward at all times.
Perform an under water arm sweep.