Backstroke one arm pull with kickboard above the head

 

The backstroke one-arm pull with a kickboard above the head is a drill used in swimming to isolate and improve specific aspects of backstroke technique, primarily focusing on arm pull and body position.

Here’s how to perform it:

Equipment Needed:

You’ll need a kickboard, which is a foam board used for buoyancy during kicking drills.

Body Position:

Start by lying on your back in the water, with your body in a streamlined position. Keep your hips high and your body parallel to the water’s surface.

Hold Kickboard Above Head:

Grip the kickboard with one hand and extend your arm straight above your head, keeping the kickboard on the water’s surface.

Kicking:

Begin kicking gently and continuously with your legs. The kick should originate from your hips, and your legs should remain relatively straight with a slight bend in the knees.

Arm Pull:

With your free arm (the one not holding the kickboard), perform the backstroke arm pull motion. This involves bending your elbow and pulling your arm through the water in a semicircular motion, from an extended position above your head to your hip.

Breathing:

Practice your breathing pattern during this drill. Typically, swimmers will inhale as the arm begins its pull and exhale as it finishes the stroke.

Repeat:

After completing the arm pull with one arm, switch the kickboard to the other hand and repeat the drill on the opposite side.

Focus Areas:

Pay attention to the alignment of your body, the power and efficiency of your arm pull, and the consistency of your kicking.

Repetitions:

Perform several repetitions of the drill, focusing on maintaining proper form and technique throughout.

Variations:

You can modify this drill by using fins to increase propulsion or by incorporating other backstroke drills into your training routine.

Remember to start slowly and focus on mastering the technique before increasing speed or intensity. This drill is particularly useful for improving arm pull mechanics and body position in backstroke swimming.