Use this drill for quicker backstroke begins
Published on March 03rd, 2026
My go-to drill for bettering backstroke begins is one thing that I name the butt flop. The goal of a butt flop is to get swimmers used to getting their hips over the floor of the water and creating a powerful physique arc that channels their energy off the wall and into the primary size.
How To Set It Up
Set up for this drill is similar as for a traditional backstroke begin. Plant your toes on the wall, grasp the backstroke bar or begin rails and hold your again straight. Make positive your knees are in between your arms and your arms are tremendous broad. Then, pull as much as the take-your-mark place.
Next, pull your hips up above the water line, then push up and away from the wall. Don’t fear about your arms—simply deal with getting your hips above the water—after which push off and flop into the water butt first.
The hips clearing the floor is the important thing to this drill, as elite backstrokers just about at all times push off and up from the wall in order that they’ll arc and carry out a quick and modern modified again dive to propel them down the lane. These swimmers make their our bodies right into a rainbow form and that’s good for pace.
In 2014, backstroke wedges had been permitted to be used in competitors, and these wedges present a platform that can assist you push up and out. This drill additionally helps reinforce that up, out, arc motion to make your backstrokes begins quicker.