The Backstroke shoulder roll drill would have to be one of the easiest drills to do. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. It forms the basis of your shoulder and body position when using your arms. When you watch great backstroke swimmers, they rotate their bodies during their stroke. Rotation your shoulders help you to catch the water and can help with a stronger pull.
Getting started
To start this drill all you need to do is push off on your back with your hands by your sides. The best way to think about this drill is to roll one shoulder down to the bottom of the pool. By doing this your other shoulder will lift. Your body should be at about 45° with one shoulder out of the water and the other shoulder lower in the water. Push your chest out to make sure you’re holding a good body position in the water. Remember to keep your head back and still. Starring at a mark on the roof or at a cloud is a great way to keep your head still.
Hold your shoulder out of the water for 6 kicks, or 3 seconds. Now swap shoulder by lowering the high shoulder down to in the water as the other one rolls up. Again hold this position for another 6 kicks.
Making it easier
To make this drill easier throw on a set of swim fins (flippers). This will help you maintain propulsion and keep a good body position in the water. That way you can focus more on the rotation of the drill than everything else.
For more Backstroke drills click HERE and to see a great video of this drill click HERE.