Single-arm backstroke
One arm performs the backstroke cycle while the other stays by the side, isolating rotation and the active arm path.
- Stroke
-
Backstroke
- Goal
-
Coordination
- Level
-
Intermediate
How to do it
Swim easy backstroke with one active arm. Keep the passive arm near the thigh. Let the shoulders and hips rotate together with the active arm, then switch sides on the next repeat.
Key cues
- Keep the head quiet and the eyes upward.
- Enter the active arm in line with the shoulder.
- Let the body rotate without rolling the head.
- Maintain a continuous kick.
Common mistakes
- Moving the head with every arm stroke.
- Crossing the hand behind the head on entry.
- Rotating only through the shoulders.
- Stopping the kick during the pull.
Practice format
4 × 25 m alternating right and left arm with 20 s rest, then 2 × 50 m full backstroke.