Backstroke six-kick switch
Take six kicks in a slightly rotated position, then use one arm cycle to switch sides and work on backstroke rotation.
- Stroke
-
Backstroke
- Goal
-
Coordination
- Level
-
Intermediate
- Equipment
-
Fins
How to do it
Start nearly on your side with one arm extended overhead and the other near the thigh. Take about six kicks, then use one arm cycle to switch sides. Settle briefly into the new position and repeat without stopping the kick.
Key cues
- Keep the head still during rotation.
- Rotate the shoulders and hips together.
- Keep the extended arm in line with the shoulder.
- Fins are optional and should only make balance easier.
Common mistakes
- Turning the head with the body.
- Stopping flat on the back between sides.
- Crossing the arm behind the head.
- Using large kicks driven from the knees.
Practice format
6 × 25 m drill with 20 s rest, then 2 × 50 m full backstroke while keeping the same continuous rotation.