Why the One Arm Backstroke Drill Matters

Rarely do I ever find a drill that can teach a swimmer more than one fundamental at a time, but this drill does just that.

Two of the most important ways of getting a faster backstroke is by reducing frontal drag and by increasing propulsive power. The one arm backstroke drill accomplishes both tasks. Rarely do I ever find a drill that can teach a swimmer more than one fundamental at a time, but this drill does just that.

Propulsive Power

The propulsive power of the underwater pull is increased by the coupling motion of the rotating body and the mechanical strength of the shoulder in the rotated position (avoiding a negative angle). Frontal drag is reduced in backstroke by bending the elbow, rather than pulling with a straighter arm.