Backstroke
Start with the whole stroke, then work on one part at a time. Backstroke starts and turns are on Starts, turns and underwaters.
The whole stroke
- Swimming Backstroke: The Complete Guide – U.S. Masters Swimming: body position, kick, pull and starts, each with drills, sets and dryland exercises. Start here.
- Backstroke technique – Russell Mark's slide deck for USA Swimming (PDF)
Body position and rotation
- Backstroke Body Position Drills – USMS
- The impact of over-rotation on freestyle and backstroke – USA Swimming
Kick
- Backstroke Kick Drills – USMS
- More kick work for every stroke: Kicking and drills
Pull and catch
- Backstroke Pull Drills – USMS: side-wall pull, side pull, one-arm backstroke
- Backstroke hand entries – USA Swimming (archived copy)
Timing
- Try This Drill to Fix Your Backstroke Technique – USMS video: the up-down-up drill for rotation timing