Backstroke kick one arm on top while other hold the kickboard

This drill can be useful for focusing on body position, balance, and kick technique while isolating the arms.

Here’s a step-by-step breakdown of how to perform this drill:

Get in Position:

Start by getting into the water and positioning yourself on your back.

Hold the Kickboard:

Extend one arm straight out in front of you, holding onto the kickboard with your hand. Your arm should be fully extended, and your hand should be gripping the kickboard.

Backstroke Kick:

With the arm holding the kickboard, perform the backstroke kick. This involves kicking from your hips in a fluttering motion while keeping your legs relatively straight and your ankles flexible. Focus on generating propulsion from your kick while maintaining a streamlined body position.

Arm Position:

The other arm that is not holding the kickboard should be positioned by your side or extended slightly above the water’s surface, in a streamlined position typical of backstroke swimming.

Breathing:

Breathe as needed during the drill. Since one arm is holding the kickboard and the other is by your side, you can breathe comfortably without interruption.

Repeat:

Continue kicking with the backstroke kick while holding onto the kickboard with one arm. You can switch arms periodically to work on both sides evenly.

Focus on Technique:

Pay attention to your body position, kick technique, and overall balance in the water. The goal of this drill is to improve your kick efficiency while maintaining a stable body position.

Duration:

You can perform this drill for a specific duration or distance as part of your overall swimming workout. Start with shorter durations and gradually increase as you become more comfortable with the drill.

Feedback:

It can be helpful to have a coach or experienced swimmer provide feedback on your technique while performing this drill. They can offer suggestions for improvement and help you make any necessary adjustments.

Safety:

As with any swimming drill, ensure that you’re in a safe environment, and if you’re not a confident swimmer, consider practicing this drill under the supervision of a qualified instructor.

Remember to focus on maintaining a smooth and steady kick motion while performing this drill, and gradually incorporate it into your regular swimming routine to improve your backstroke technique.