Welcome to the “Swim Drill of the Week”. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.
This week’s drill is Shoulder To Chin Kick for backstroke. This drill works on developing a strong kick with a consistent full body rotation. To perform the drill, swimmers will push off the wall on their back with both hands at their sides, kicking down the length of the pool. As they complete the length, they should rotate from side to side, touching their shoulder to their chin with each rotation to exaggerate the full body rotation you want to have while swimming.
This is a great drill for young or beginner swimmers who are still working on developing rotation and a consistent kick in their backstroke, but watch to make sure they are rotating with their whole body while performing the drill, not just moving their shoulders. You also want to make sure they are keeping their head as still as possible, rotating their body and shoulder up to their chin while the head stays in place.
If you’re planning to have a backstroke focused day this is a great drill to start with in warm-up to set their body position, kick, and rotation. As you move into full stroke backstroke you should notice more consistent kick and full body rotation from your athletes. Happy swimming!
All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.