Backstroke Drills for Speed and Power

Backstroke is often praised for its elegance and rhythm, but when it comes to racing, speed and power are everything. Whether you're aiming to shave seconds off your 100-meter backstroke or build explosive strength for turns and starts, specific drills can help develop the force, timing, and efficiency needed to swim faster and stronger.

In this article, we’ll explore proven backstroke drills designed to increase speed, power, and racing efficiency, suitable for competitive swimmers, triathletes, and advanced swim trainees.

🧠 What Makes Backstroke Speed and Power-Driven?

While technique and rhythm matter in all strokes, backstroke demands a special combination of:

• A strong flutter kick for propulsion and lift

• Powerful arm recovery and pull to drive speed

• Efficient rotation through the core

• Quick tempo and stroke rate without losing form

• Explosive push-offs and underwater dolphin kicks

The drills below isolate and enhance each of these elements to improve your overall backstroke sprint and endurance performance.

🏊‍♂️ Top Backstroke Drills for Speed and Power

🔹 1. Sprint Kick on Back with Fins

Purpose: Develops a fast, powerful flutter kick and improves core engagement.

How to Do It:

• Lie on your back with arms at sides or streamlined overhead.

• Kick with short, rapid movements using fins.

• Swim 25m all-out, rest for 20 seconds, and repeat.

✅ Builds leg speed and strengthens hip-driven kicking technique.

🔹 2. Resistance Band Pull Backstroke

Purpose: Builds pulling strength and stroke endurance.

How to Do It:

• Use resistance bands attached to a block or anchored poolside.

• Swim backstroke in place or swim short 15-meter segments while bands are stretched.

• Focus on maintaining a high elbow and a strong finish through the stroke.

✅ Improves upper body power and stroke mechanics under tension.

🔹 3. Stroke Tempo 25s with a Tempo Trainer

Purpose: Trains high turnover without breaking form.

How to Do It:

• Use a tempo trainer in your swim cap or goggles.

• Set it to beep in sync with your desired stroke rate (e.g., 1.1 seconds per arm stroke).

• Swim 25m repeats, matching arm entry with each beep.

✅ Enhances race pace rhythm and neuromuscular coordination.

🔹 4. Explosive Push-Off + Breakout Drill

Purpose: Strengthens start and turn power.

How to Do It:

• Focus on the first 10 meters after a push-off or turn.

• Streamline with 6–8 powerful dolphin kicks.

• Break out into a full-speed backstroke.

✅ Reinforces aggressive underwater phase and breakout speed.

🔹 5. Single-Arm Backstroke with Power Finish

Purpose: Improves water catch and acceleration through the pull.

How to Do It:

• Swim backstroke with one arm, the other at your side.

• Emphasize the power phase of the underwater pull (especially past the hip).

• Alternate arms every 25m.

✅ Builds muscle memory and reinforces strong catch mechanics.

🔹 6. Vertical Flutter Kick

Purpose: Develops leg endurance and raw kick strength.

How to Do It:

• Tread vertically in deep water using only a flutter kick.

• Keep arms crossed or held overhead for added challenge.

• Go for sets of 20–30 seconds with 15 seconds rest.

✅ Enhances core stability and dynamic leg strength.

🏋️‍♀️ Bonus Dryland Exercises to Support Power

Incorporate these dryland moves 2–3x per week to reinforce in-water power:

• Pull-ups or lat pulldowns – mimic pulling phase

• Medicine ball slams – boost rotational core explosiveness

• Flutter kicks and V-ups – improve core and hip flexor endurance

• Resistance band rows – strengthen shoulders and mid-back

🧠 Pro Tips for Faster Backstroke

• ✅ Maintain a neutral head position – avoid chin lifting

• ✅ Focus on catching water early with high elbows

• ✅ Drive kick from the hips, not knees

• ✅ Keep shoulders rotating while hips stay stable

• ✅ Match kick tempo to your stroke rate for optimal rhythm

🏁 Sample Speed & Power Drill Set

Warm-Up:

200 Backstroke easy

4x50 (25 drill / 25 swim) focusing on rotation

Main Set:

4x25 Sprint Kick with Fins @ :45

4x25 Resistance Band Pull Backstroke

4x25 Stroke Tempo Drill with Beep Timer

2x25 Explosive Push-Off + Breakout

4x50 Single-Arm Backstroke (alternate arms)

3x:30 Vertical Kick, rest :15

Cool Down:

100 easy backstroke + stretching

🏁 Final Thoughts

Building speed and power in backstroke takes more than just swimming harder — it requires smart, targeted training. By incorporating these drills into your weekly routine, you’ll develop a stronger kick, sharper pull, and faster turns, setting you up for better performance in practice and races.