Back Balance Drills

Train your body to be totally relaxed on your back in the water. It will be easier if you have begun to master the Front Float drills first.

When new swimmers begin doing this drill, they tend to drop their feet deeper and deeper into the water. To counteract this tendency, make a small splash at the surface every now and then. (But don't look back at your feet - that will make you sink!)

Back Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

• Arms: Relaxed at sides.
• Shoulders: Release all tension. Relax and optionally round slightly toward the surface (this is backstroke position).
• Head: Look straight up. Only the mouth, nose and eyes should be above water.
• Back: Press your spine into the water between the shoulder blades. Do NOT arch your back.
• Legs: Kick gently, keeping legs near the surface, barely disturbing it with thighs and feet. Minimize knee bend when kicking up toward the surface, and DO NOT bend your knees when kicking down into the water. On your back, most of your propulsion comes from kicking up toward the surface, so emphasize that.
• Breathing: Use swimming breathing (out through the nose, in through the mouth). Avoid inhaling through your nose even though you are on your back - you will get splashed at some point and you will get water up your nose.

The above video only shows the "beginning" position. When this is comfortable, roll as far onto the side with the extended arm as possible, while keeping the face straight up.

Extended Back Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool. At first perform this drill flat on your back with one arm extended. When that is comfortable rotate onto the side with the extended arm, as described below.

• Head: Look straight up
• Core: On your side: chest and hips are rotated as far as comfortable with your head straight up.
• Lower Arm: Straight and extended forward (keep it in the water).
• Upper Arm: Relaxed and resting on side and leg. The goal is to have your upper arm dry, shoulder to fingertips.
• Breathing: even though you are on your back, use swimming breathing (out through the nose, in through the mouth).
• Legs: Kick gently toward the side of the pool - how far to the side depends on how far you have rotated. Do not kick toward the bottom. Do NOT bend your knees.