Distance Per Stroke (DPS) Drills for Efficient Backstroke

In backstroke, efficiency is just as important as speed. One of the key metrics for measuring efficiency is Distance Per Stroke (DPS)—the distance a swimmer travels with each arm pull. Maximizing DPS allows swimmers to cover more water with fewer strokes, conserving energy and maintaining speed, especially over long distances.

To improve DPS, swimmers must focus on body position, rotation, and stroke mechanics. Incorporating specialized DPS drills can help swimmers refine these aspects and swim more effectively.

Why DPS Matters in Backstroke

DPS is a measure of efficiency:

• Fewer strokes per lap = less energy expenditure

• Smoother strokes = reduced drag and resistance

• Better body alignment = improved overall technique

High DPS is crucial for both long-distance swimmers who need endurance and competitive sprinters who want maximum speed with minimal wasted effort.

Key Focus Areas for Backstroke DPS

1. Streamline Body Position

   • Keep the head neutral, eyes up

   • Maintain hips and legs high in the water

2. Controlled Rotation

   • Roll shoulders and hips together

   • Avoid excessive twisting, which wastes energy

3. Strong, Efficient Pull

   • Catch the water early

   • Pull in a straight, slightly curved path

   • Finish fully before recovery

4. Long, Relaxed Recovery

   • Keep the recovering arm relaxed

   • Avoid stiff or jerky movements

By focusing on these areas, DPS improves naturally, allowing swimmers to move farther with each stroke.

DPS Drills for Backstroke

1. 3-2-1 Drill

Purpose: Gradually reduce stroke rate while maintaining speedHow to Perform:

• Swim 3 strokes normally, then 2 long strokes, then 1 extended stroke per length

• Focus on full arm extension and proper rotation

Benefits:

• Enhances feel for water

• Encourages longer, more efficient strokes

• Improves stroke control

2. Single-Arm Backstroke

Purpose: Isolate stroke mechanics and rotationHow to Perform:

• Swim backstroke using only one arm

• Alternate arms every 25–50 meters

• Keep core engaged and body aligned

Benefits:

• Strengthens arm pull

• Improves rotation and body position

• Increases awareness of each stroke’s distance

3. Finger Drag Drill

Purpose: Improve hand recovery and extensionHow to Perform:

• Drag fingertips lightly along the water during the arm recovery

• Keep elbow high and relaxed

Benefits:

• Promotes longer arm reach

• Encourages smooth recovery

• Enhances DPS through better extension

4. Long Pull Drill

Purpose: Emphasize a powerful and complete pullHow to Perform:

• Swim with each stroke deliberately longer than normal

• Focus on pulling water fully from entry to thigh

Benefits:

• Teaches full stroke mechanics

• Increases propulsion per stroke

• Reinforces body rotation

5. Kickless Backstroke

Purpose: Improve stroke efficiency without relying on kickHow to Perform:

• Swim backstroke using only arms, keeping legs still

• Focus on glide and stroke extension

Benefits:

• Highlights stroke efficiency

• Strengthens arm pull

• Encourages better rotation and streamline

Integrating DPS Drills into Training

A typical backstroke-focused session might include:

Warm-Up:

• 200m easy freestyle and backstroke

Drill Set:

• 4 × 50m Single-Arm Backstroke (alternate arms)

• 4 × 50m Finger Drag Drill

• 4 × 50m 3-2-1 Drill

Main Set:

• 4 × 100m backstroke at moderate pace, focus on DPS

• 4 × 50m Long Pull Drill

Cool Down:

• 100m relaxed backstroke or choice stroke

By consistently incorporating these drills, swimmers improve stroke efficiency, control, and DPS.

Tips for Maximizing DPS

• Measure and Track: Count strokes per lap to monitor improvement

• Focus on Technique: DPS gains come from mechanics, not brute force

• Relax Recovery: Tension in the recovering arm reduces stroke length

• Engage the Core: Strong rotation and core engagement increase propulsion

• Combine with Strength Training: Core and shoulder exercises enhance stroke power

Common Mistakes to Avoid

• Overreaching: Can cause shoulder strain without increasing DPS

• Overkicking: Kicks should support balance, not compensate for stroke inefficiency

• Excessive Rotation: Too much body twist creates drag and reduces glide

• Rushing Recovery: A fast, stiff recovery shortens the stroke and wastes energy

Correcting these mistakes ensures that DPS drills deliver maximum benefit.

Final Thoughts

Distance Per Stroke is a critical measure of backstroke efficiency. By incorporating targeted DPS drills, swimmers can improve their stroke mechanics, reduce energy expenditure, and swim farther with each stroke.

Whether for long-distance training or sprint performance, mastering DPS through consistent practice leads to smoother, more powerful backstroke and better overall swimming efficiency.