Catch-Up Drills: Refining Timing and Coordination in Backstroke

The backstroke is all about rhythm, control, and precise coordination between your arms, legs, and core. One of the most effective tools to refine your timing and develop a smoother stroke is the catch-up drill. While often associated with freestyle, this drill can be adapted for backstroke with excellent results.

In this article, we’ll break down how to perform backstroke catch-up drills, why they work, and how to integrate them into your training for better timing and coordination.

🏊‍♂️ What Is the Catch-Up Drill in Backstroke?

The catch-up drill involves deliberately delaying the start of one arm’s stroke until the other completes its full cycle. This exaggerated pause helps swimmers:

• Improve body awareness

• Fine-tune arm coordination

• Build a balanced and symmetrical stroke

• Correct timing issues like early pull or asymmetrical entry

In backstroke, this drill slows down the tempo enough to allow focused correction without overhauling your entire stroke technique.

🧠 Benefits of Catch-Up Drills for Backstroke

• Builds neuromuscular coordination

• Promotes symmetry between left and right sides

• Improves hand entry precision and underwater pull

• Encourages better shoulder rotation

• Highlights flaws in rhythm or arm timing

Perfect for both beginners trying to grasp backstroke mechanics and advanced swimmers refining their form.

✅ How to Perform the Backstroke Catch-Up Drill

1. Start in your regular backstroke position with a steady kick.

2. Use one arm to complete the full cycle — recovery, entry, catch, and pull — while the other arm stays extended overhead.

3. Wait until the working arm returns to full extension before beginning the pull with the opposite arm.

4. Maintain a steady flutter kick throughout to help balance and body position.

5. Keep your head still and eyes upward, using your core to stay aligned.

💡 Tip: Use a snorkel or swim fins if needed to keep body position stable during learning.

🔁 Progressions and Variations

• Tempo increase: Slowly reduce the pause between strokes as coordination improves.

• Single-arm catch-up: Alternate arms every lap to build side-specific strength and timing.

• Add a snorkel or tempo trainer to isolate coordination and maintain rhythm.

📝 Integrating into Practice

Use catch-up drills as part of:

• Warm-ups (2x25m or 4x25m at easy effort)

• Technique sets (mixed with standard backstroke)

• Active recovery between high-intensity sets

Sample Set:

4x50m backstroke catch-up drill @ 20 seconds rest

3x50m regular backstroke, focus on smooth transitions

Final Thoughts

The backstroke catch-up drill is a simple yet powerful way to elevate your stroke quality. By isolating and controlling arm movement, you’ll gain better timing, cleaner entries, and greater coordination — all essential for faster, more efficient backstroke swimming.