Backstroke pull with one arm while other hold the kickboard

The backstroke pull with one arm while the other holds the kickboard is a drill commonly used in swimming training to focus on improving arm technique and body position in backstroke.

Here’s how you can perform it:

Equipment Needed:

You’ll need a kickboard.

Body Position:

Start by floating on your back in the water with your body in a horizontal position.

Hold the Kickboard:

Extend one arm straight out in front of you. Your other arm should be by your side, holding the kickboard with your hand.

Backstroke Pull:

Begin the backstroke pull with the arm that is not holding the kickboard. Bend your elbow and sweep your arm in a circular motion, pulling it through the water alongside your body. Focus on a high elbow catch at the beginning of the stroke, pulling all the way through to your thigh or hip.

Breathing:

As your pulling arm reaches your hip, rotate your body slightly to the side to allow for an easy breath. Your face should be looking up towards the ceiling or sky as you breathe.

Repeat:

Continue the backstroke pull motion with one arm while holding the kickboard with the other arm. Focus on maintaining a steady rhythm and good body position throughout the drill.

Switch Arms:

After completing several laps with one arm, switch arms and repeat the drill with the other arm holding the kickboard.

Tips:

Pay attention to your body position throughout the drill, keeping your hips and legs high in the water. Focus on engaging your core muscles to maintain stability and reduce drag. Also, concentrate on a smooth and efficient pulling motion with each stroke.