Arm and Leg Coordination Drills for Backstroke

Backstroke requires seamless coordination between alternating arm strokes and a continuous flutter kick. When synchronized properly, this rhythm allows swimmers to stay streamlined, balanced, and efficient. But if the timing is off — whether the kick is too slow or the arms over-rotate — the stroke becomes disjointed and energy is wasted.

Whether you're a beginner trying to master the basics or an advanced swimmer looking to refine your technique, here are the most effective arm and leg coordination drills for backstroke.

🧠 Why Coordination Matters in Backstroke

The key to efficient backstroke lies in connecting your arm recovery and pull with a steady, rhythmic flutter kick. Ideal coordination ensures:

• A consistent rhythm

• Proper body alignment

• Propulsion without unnecessary drag

• Balanced body rotation (without over-tilting)

A strong flutter kick supports body position and stabilizes your core during arm transitions — making it vital to train both parts together.

🏊‍♂️ Best Drills to Improve Backstroke Coordination

🔹 1. Single Arm Backstroke with Flutter Kick

Purpose: Focuses on syncing kick with the arm movement while maintaining balance.

How to do it:

• Keep one arm extended at your side.

• Use the other arm to perform the backstroke motion.

• Engage a steady 6-beat flutter kick throughout.

• Alternate arms every 25 meters.

✅ This helps isolate and improve arm mechanics without losing kick rhythm.

🔹 2. 3-3-3 Drill

Purpose: Helps build awareness of stroke timing and leg drive through transitions.

How to do it:

• Perform 3 strokes with the right arm only.

• Then 3 strokes with the left arm only.

• Then 3 full backstroke strokes using both arms.

• Repeat.

✅ This drill breaks the stroke into digestible chunks while reinforcing tempo and timing.

🔹 3. Kick with Arm Pull Integration Drill

Purpose: Gradually introduces arms into a strong kicking foundation.

How to do it:

• Start by kicking on your back with arms at your sides for 25m.

• Next 25m: add in light sculling or partial arm pulls.

• Then 25m full backstroke with focus on smooth timing.

✅ Builds leg rhythm first, then layers arm movement in.

🔹 4. Backstroke with Tempo Trainer

Purpose: Keeps kick and arm strokes in sync through timed intervals.

How to do it:

• Set a tempo trainer to beep every second.

• Aim to complete one arm entry or one complete stroke cycle per beep.

• Maintain a steady 6-beat kick as you match the arm rhythm.

✅ Improves timing consistency under pressure.

🔹 5. Vertical Kicking with Arm Movement

Purpose: Strengthens core stability and kick timing with simulated stroke actions.

How to do it:

• In deep water, perform vertical flutter kicks.

• Add alternating arm motions above the water (as if mimicking backstroke).

• Keep your body tall and aligned.

✅ Excellent for advanced swimmers working on timing under resistance.

💡 Tips to Master Arm-Leg Coordination

• ✅ Use a 6-beat kick (3 kicks per arm stroke) for optimal balance.

• ✅ Engage your core to control rotation and minimize wobbling.

• ✅ Keep your arms in opposite phases — as one arm enters, the other exits.

• ✅ Practice slow motion drills to feel the rhythm before increasing speed.

• ✅ Record yourself or use mirrors (if available) to check body alignment.

🏋️‍♂️ Dryland Exercises for Coordination

Enhance your in-pool work with these dryland moves:

• Resistance band alternating pulls (simulate arm timing)

• Supine flutter kicks (train low back and leg control)

• Plank with leg lifts (build core strength for rotation control)

• Dead bug variations (train opposite limb coordination)

🏁 Final Thoughts

Perfecting arm and leg coordination in backstroke takes time, repetition, and a focus on rhythm. These drills allow swimmers to develop consistent timing, reduce drag, and improve stroke efficiency. Whether you're new to backstroke or refining race-day form, incorporating these into your workouts will help you swim smoother, stronger, and smarter.