We've already worked on a backstroke skull, and now we're going to show you how to use that skill to teach a better backstroke pull.

 We typically think of the freestyle pull as one with a high elbow and in the early vertical forearm. You’ll start this girl in the face-down position, one arm extended in your body rotated to the side. With the eyes looking down, you can see that this is a freestyle drill, however, when the eyes look up, you can quickly turn into a backstroke drill.

You'll see a slight change in the rotation when comparing when the eyes are looking down 2:1 the eyes are looking up the body becomes more perpendicular when the eyes are looking up.

The goal of this drill is to make sure the arm is doing the same thing when the eyes are looking down as when the eyes are looking up. Start to think of backstroke as being freestyle on your back, the two pulls are very similar and the real difference is the rotation of the body and where the eyes are looking.

Make sure you practice this drill with both hands and making sure that the eyes are looking either at the bottom or at the ceiling.

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Freestyle scull for backstroke