Head Position Drills: Perfecting Alignment in Backstroke

Backstroke is a beautiful blend of rhythm, rotation, and balance — and one of the most overlooked yet essential components of a great backstroke is head position. Unlike other strokes, your head remains out of the water, which makes alignment easier to observe but just as easy to get wrong.

Improper head position in backstroke can throw off your body line, increase drag, and waste energy. The good news? With focused drills and technique awareness, you can master proper head alignment to swim faster, smoother, and more efficiently.

In this article, we’ll break down the importance of head position in backstroke and share targeted drills to help you correct and maintain perfect alignment.

🧠 Why Head Position Matters in Backstroke

The position of your head directly influences your:

• Body balance and buoyancy

• Streamline and drag resistance

• Core engagement

• Kick rhythm and depth

When your head is too high, hips sink. When it’s too low or tilted, your body wobbles. A neutral, still head creates a stable axis around which your body can rotate fluidly.

✅ The Ideal Head Position

• Eyes looking straight up (not back or to the side)

• Head resting naturally in the water with ears submerged

• Chin slightly tucked to keep the neck relaxed

• Still and steady — no side-to-side movement during the stroke

💡 Think: "balance a cup of water on your forehead" as a mental cue.

🏊‍♀️ Best Head Position Drills for Backstroke

🔹 1. Cup-on-Forehead Drill

What It Improves: Head stability and awareness

How to Do It:

• Balance a plastic cup or half-filled water bottle on your forehead

• Swim slow, controlled backstroke without letting it fall

✅ Forces you to hold a steady head and reduce unnecessary motion.

🔹 2. Backstroke Kick with Hands at Sides

What It Improves: Head and spine alignment

How to Do It:

• Float on your back with arms down and kick gently

• Focus on a neutral head position and keeping hips at the surface

✅ Builds core balance and teaches you to lead from the hips and chest, not the head.

🔹 3. Head Press Drill

What It Improves: Streamlined bodyline and buoyancy control

How to Do It:

• As you swim, gently press the back of your head into the water

• Engage the core to prevent the hips from dropping

✅ Teaches proper head-water contact without overextending the neck.

🔹 4. Mirror Drill or Swim Under Flags

What It Improves: Eye focus and visual control

How to Do It:

• Use ceiling tiles, pool lights, or lane flags to track your gaze

• Swim under them and keep eyes fixed on a single point while stroking

✅ Reinforces steady eye position and discourages wandering head movement.

🔹 5. Backstroke Pull with Snorkel

What It Improves: Head neutrality and stroke isolation

How to Do It:

• Use a front-mounted snorkel and swim backstroke

• Keep your head still while focusing on body rotation and stroke pull

✅ Reduces the temptation to lift the head for breathing, locking in alignment habits.

🔁 Sample Drill Set for Head Position Mastery

Warm-Up:

4 x 50 Backstroke @ moderate pace

Drill Set:

2 x 25 Kick with Hands at Sides

2 x 25 Cup-on-Forehead Drill

2 x 25 Backstroke with Head Press Focus

2 x 25 Backstroke under lane flags (visual focus)

Main Set:

4 x 50 Backstroke with snorkel — emphasize head stillness and even rotation

Cool Down:

100 Choice swim, easy and relaxed

💡 Pro Tips

• Keep the face relaxed — tension in the jaw or forehead can throw off alignment

• Use video feedback or mirrors to check real-time positioning

• Incorporate head drills weekly, not just once in a while

• Don’t overcorrect — head should rest naturally, not be pushed down

🏁 Final Thoughts

Mastering head position in backstroke is a small adjustment with a massive payoff. A calm, neutral head stabilizes your entire stroke, reduces drag, and sets the foundation for better rhythm and speed. With regular use of these drills and smart training, you’ll develop a smoother, more efficient backstroke that holds up under pressure and fatigue.