Sprint races are short and intense, often decided by fractions of a second. Successful backstroke sprinters understand that fundamental skills are as important as raw power. Even a small flaw in the most basic technique can mean the difference between victory and defeat. Swimming practice laps and timed repetitions can help you become more comfortable with your stroke and build endurance, but to improve your backstroke sprinting skills, swim daily drills that isolate individual elements of the race for concentrated training.
Step 1
Improve your starting skills to gain an advantage early in the race. At the sprint distances of 25 (for under-8 swimmers), 50 and 100 yards, a strong and consistent start helps you grab an early lead that's difficult for other swimmers to overcome. Practice five to 10 starts with your arms at your sides to concentrate on your foot placement and leg thrust. Remember to push yourself up and out of the water at the start, letting the arch of your back carry you into the water to begin your stroke. Once you feel comfortable with your leg thrust, perform another set of five to 10 full-form starts, quickly snapping your arms into the streamline position before entering the water.
Step 2
Swim multiple repetitions of drills that help you maintain the correct body position. The Barrel Roll drill teaches you to avoid a flat torso, which limits the amount of push you get from each stroke. Perform your regular backstroke start, then use only your flutter kick. As you kick, rotate your upper body to a 45-degree angle, alternating from one side to the other as you swim the length of the pool. If you're having problems keeping your head back, swim several pool-length kick drills with your arms held in the streamline position and your head and neck relaxed.
Step 3
Focus on the fundamentals of your arm stroke to generate maximum power. The Flag Drill teaches you proper hand entry into the water. Pull your hand out of the water at your hip thumb-first, then rotate the palm of your hand outward so it re-enters the water pinky-first. Swim the drill slowly at first, and exaggerate the motion of your hand through each stroke. Swim Push Drills with a practice float held between your knees. Swim the length of the pool using only your arms. Concentrate on gripping the water with your hand after entry, then snapping your hand toward your hip in a throwing motion.
Tips and Warnings
- Younger swimmers who have difficulty holding a streamline position can support their hands with a practice float during kick drills.
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