Backstroke Stroke Rate Drills #theraceclub

Struggling to raise your backstroke stroke rate? You’re not alone! As we say here at The Race Club: tempo, tempo, and tempo are the most important things for backstroke. Try these drills to get your arms moving the way we want:

1️⃣ Body Position 6-Kick Switch — Rotate fully, touching shoulder to chin on each rep. Aim for one smooth motion instead of jerky starts and stops. Let your shoulders drive the stroke.

2️⃣ Backstroke with Dolphin Kick — Drop a tempo trainer to your target stroke rate and time dolphin kicks to it. Once you find that kick rhythm, add full backstroke to lock in the timing. It takes a few tries but is an incredible way to raise stroke rate.

3️⃣ Windmill Drill — Over-exaggerate arm speed and don’t worry about efficiency yet. Sit a bit up and throw the arms as fast as you can for 6–12 strokes, then recover.

What drills do you use to boost backstroke? Tell us below ⬇️