Timing is very important for a proper backstroke and understanding what comes first, the pull or the recovery, will help you swim a better backstroke sooner.

It really is a bit opposite of what most people think, the RECOVERY of backstroke should start before the pull.  Instinct will tell you the opposite, so this is something you’ll need to think through (which means learning a new habit).

Start on your back, drop one arm and allow the body to rotate slightly to one side.

Once you’re on your side, take the arm that is relaxed back on your side, and lift it slightly directly UP.

How high you lift your arm is not important (unless you let it go passed the shoulder… try not to do that yet).  You can raise it until it’s directly above the shoulder…  or slightly less.

The most important part of this drill is to make sure that when you lift the hand off the hip, you don’t allow the lead hand to scull or sway in any way.  Keep the lead hand absolutely still, just as the head should remain absolutely still.


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Single Arm Wave