How To Swim BACKSTROKE Correctly

Here's everything you need to know about backstroke. From body position and rotation to race-ready drills and underwater technique. Whether you're a beginner or a competitive swimmer looking to drop time in the 50 or 100 backstroke, these tips and drills will immediately improve your efficiency and speed.

🔑 Topics covered:
✔ How to fix your body position in backstroke
✔ Why rotation is the key to a powerful catch
✔ How hips, shoulders, and hand entry work together
✔ How to train for race pace tempo
✔ The best backstroke drills: Soldier Rotations, 3-Stroke Switch, Cup on Forehead & more
✔ A pro tip for a better underwater dolphin kick off the wall

Chapters

0:00 – Intro
0:17 – Body Position
1:19 – Rotation & Deep Catch
2:17 – Hips, Shoulders & Hand Entry
3:13 – Racing & Arm Tempo
4:35 – How Rotation Drives Speed
5:10 – Soldier Drill
5:44 – Cup on Forehead & 3-Stroke Switch
6:43 – Face Dry Tip
7:06 – Underwater Dolphin Kick

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