Body Position Drills: Reducing Drag in Backstroke Swimming

Backstroke is all about efficiency and control. To glide smoothly across the water, swimmers must maintain a perfectly aligned body position — one that minimizes drag and allows maximum propulsion. While many swimmers focus on stroke mechanics and kicking power, body position is often the missing piece that determines whether you’re slicing through the water or fighting it.

This article dives into the most effective body position drills for backstroke, aimed at helping swimmers reduce drag, improve balance, and boost overall speed.

🧠 Why Body Position Matters in Backstroke

Backstroke is unique in that the swimmer is on their back, which can make it harder to feel when their hips or legs drop. Poor alignment increases drag and slows you down — no matter how strong your arms or legs are.

Common Causes of Drag in Backstroke:

• Dropping hips or legs below the waterline

• Lifting the head too high

• Bending at the waist

• Poor core engagement

• Inconsistent rotation

Improving body position means holding a horizontal, streamlined line through the water — from fingertips to toes.

🛠️ Top Drills to Improve Backstroke Body Position

🔹 1. Kick on Back with Arms at Sides

Purpose: Teaches body awareness and proper alignment without arm distractions.

How to Do It:

• Lie flat on your back in the water.

• Keep arms at your sides and begin flutter kicking.

• Focus on keeping your hips at the surface, head still, and eyes on the ceiling.

✅ Builds awareness of sinking hips and over-arching backs.

🔹 2. Kick with Arms in Streamline

Purpose: Reinforces full-body extension and core engagement.

How to Do It:

• Push off the wall with arms extended straight overhead in a streamline.

• Kick gently while keeping the body aligned and still.

• Use a snorkel if needed to eliminate breathing distractions.

✅ Enhances streamline and horizontal balance.

🔹 3. Kick with One Arm Extended

Purpose: Combines streamline awareness with shoulder and torso rotation.

How to Do It:

• Kick on your back with one arm extended overhead and one at your side.

• Alternate arms every 25m.

• Maintain shoulder rotation and a flat core throughout.

✅ Improves balance, rotation control, and posture.

🔹 4. Backstroke Body Line Drill

Purpose: Isolates and refines straight body posture.

How to Do It:

• Push off the wall and glide without kicking or stroking.

• Focus on keeping the waterline at your ears and hips just below the surface.

• Restart every 5–10 meters.

✅ Reinforces correct positioning through passive feedback.

🔹 5. Backstroke with Pull Buoy

Purpose: Supports the hips to reduce sinking and develop upper body control.

How to Do It:

• Place a pull buoy between the thighs.

• Swim backstroke focusing on rotation, head stillness, and straight-line movement.

✅ Encourages proper alignment while removing lower-body drag issues.

🔹 6. Dead Man’s Float on Back

Purpose: Teaches natural body buoyancy and relaxation.

How to Do It:

• Lie on your back, arms relaxed, and let your body float.

• Focus on breathing deeply and maintaining head position.

• Add gentle kicks once balance is found.

✅ Improves water comfort and natural floating posture.

🧘‍♂️ Tips for Maintaining Proper Backstroke Body Position

• ✅ Keep your head still, with ears just below the water surface.

• ✅ Engage your core — a tight core prevents sagging.

• ✅ Look straight up — not at your feet or behind you.

• ✅ Rotate through the shoulders and hips together, not separately.

• ✅ Kick from the hips, not knees, for smooth propulsion.

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🏁 Sample Drill Set for Backstroke Body Position

Warm-Up:

2x100 Freestyle + 100 Backstroke easy

Drill Set:

4x25 Kick on Back with Arms at Sides

4x25 Streamline Kick

4x25 One Arm Extended Kick (switch each 25)

4x25 Backstroke with Pull Buoy

2x50 Backstroke Body Line Glide (restart every 10m)

Main Set:

6x50 Backstroke swim focusing on horizontal balance and kick rhythm

Cool Down:

100 Easy Kick on Back

🧠 Final Thoughts

Fixing your body position is one of the easiest ways to reduce drag and gain speed in backstroke — without even swimming harder. By practicing targeted drills, focusing on alignment, and building core awareness, you can swim straighter, faster, and with less effort.