Controlled rotation torso and shoulders in the backstroke

Idea of the drill

The main idea of the drill is to improve the rotation and coordination of the torso and shoulders.

1. Put on fins. Lie on your back with your arms straight, your face up and push off the wall.

2. Roll from one side to the other with pulling your arms.

3. During this drill keep your arms straight deeper under the water. That helps you to feel the rotation of the torso and shoulders.

4. First rotate the shoulders and then rotate the arms.

5. Switch arms at the same time by pulling with one arm and recovering with your other arm.

6. Keep your kicking fast.