Single-Arm Drill: Isolating Backstroke Arm Technique

Unlock Precision, Power, and Rotation — One Arm at a Time

Backstroke may look like a simple alternating arm motion, but beneath the surface lies a complex interplay of body rotation, core engagement, and high-elbow recovery. When both arms are moving, it’s easy to hide asymmetries, rushed recoveries, or poor catch mechanics.

The Single-Arm Backstroke Drill strips away the complexity, allowing you to focus on one arm at a time — refining technique, building strength, and creating balance between left and right sides.

In this guide, we’ll break down how to perform the Single-Arm Drill correctly, why it’s so effective, and how to integrate it into your training to build a smoother, faster, and more efficient backstroke.

🌊 Why Isolate the Arm in Backstroke?

Most swimmers have a “strong” and a “weak” side. Without isolation, the dominant arm compensates, masking technical flaws in the other. The Single-Arm Drill:

✅ Reveals imbalances in pull depth and recovery speed

✅ Builds high-elbow catch and relaxed recovery

✅ Reinforces proper body rotation from the core

✅ Reduces shoulder strain by promoting balanced mechanics

“If you can’t swim backstroke with one arm, you don’t truly own the stroke.”— Coach Eddie Reese

🛠️ How to Perform the Single-Arm Backstroke Drill

✅ Basic Setup:

• Working arm: Performs full backstroke pull and recovery

• Non-working arm: Extended in tight streamline (biceps squeezing ears)

• Body: Rotate 30–45° with each stroke — hips and shoulders as one unit

• Kick: Steady flutter kick to maintain balance and propulsion

• Head: Neutral — eyes on ceiling or sky, no turning

✅ The Perfect Stroke Sequence (One Arm):

1. Entry: Hand enters pinky-first, shoulder-width apart

2. Catch: Bend elbow early — press water downward and backward

3. Pull: Drive hand toward hip with forearm vertical

4. Recovery: Arm exits thumb-first, swings relaxed over water

5. Rotation: Core initiates roll — not just shoulder movement

🎯 Cue: “Reach long. Pull deep. Recover relaxed.”

📈 3 Progressions for All Levels

🔹 Beginner: Streamline Arm + Kick Focus

• Non-working arm in streamline

• Focus on body rotation and steady kick

• Breathe naturally — no breath-holding

• Sets: 4 x 25m per arm

💡 Tip: Use fins to reduce leg fatigue and focus purely on arm mechanics.

🔹 Intermediate: Full Single-Arm Stroke

• Perform complete pull and recovery with one arm

• Keep non-working arm locked in streamline

• Emphasize high-elbow catch and relaxed recovery

• Sets: 4–6 x 50m (25m per arm)

🎯 Cue: “Is your left arm as strong as your right?”

🔹 Advanced: Race-Pace Single-Arm

• No fins, full effort (90–95% race pace)

• Focus on fast recovery and powerful catch under fatigue

• Add flip turns to simulate race conditions

• Sets: 6–8 x 25m per arm

💪 Pro Tip: Pair with a Tempo Trainer to lock in optimal stroke rate.

💪 5 Key Benefits of the Single-Arm Drill

Benefit	Why It Matters
Reveals Asymmetry	Most swimmers favor one side — this drill exposes it
Improves Catch Depth	Forces high-elbow, vertical forearm position
Refines Recovery	Teaches relaxed, ballistic arm swing — not muscular lift
Enhances Body Rotation	Links arm stroke to core-driven roll
Reduces Shoulder Strain	Balanced mechanics prevent overuse injuries

🧠 Coaching Cues That Stick

🌊 “Pull with your forearm — your hand is just along for the ride.”

🖐️ “Recover like a pendulum — not a robot.”

🔄 “Your belly button leads the rotation — not your shoulder.”

🧱 “Streamline the resting arm — don’t let it drag.”

⏱️ “Slow pull. Fast recovery. Smooth roll.”

⚠️ Common Mistakes — And How to Fix Them

Mistake	Why It’s Bad	Fix
Dropping the non-working arm	Creates drag, breaks body line	Cue: “Biceps squeeze ears — keep it tight!”
Swimming flat	No rotation = weak pull, shoulder strain	Drill: Exaggerate roll to 45°
Rushing the recovery	Causes shoulder tension and splash	Cue: “Let momentum carry the arm — don’t muscle it”
Kicking too hard	Masks poor body position	Use fins to reduce kick dependency
Lifting head during rotation	Breaks alignment, arches back	Practice with snorkel to isolate rotation

📅 Sample Single-Arm Backstroke Workout (45 Minutes)

Warm-Up:

• 400m easy backstroke + freestyle

• 4 x 50m drills (6-kick switch, catch-up)

Technique Focus:

• 4 x 25m Single-Arm (fins, streamline arm) — right arm

• 4 x 25m Single-Arm (fins, streamline arm) — left arm

• 4 x 50m Alternating Arms (no fins)

Main Set:

• 4 x 100m Backstroke @ Race Pace

  • Focus: Symmetrical pull, consistent rotation

  • Rest: 45s

Cool-Down:

• 200m easy backstroke + 5 min shoulder mobility (band pull-aparts, sleeper stretch)

💬 Real Results from Swimmers

“I always felt my left arm was weaker. After 3 weeks of single-arm drills, my full stroke felt balanced — and my 100 back dropped 1.5 seconds.”— Age-Group Swimmer, 14

“The single-arm drill taught me to rotate from my core — not just my shoulders. Now my backstroke feels effortless.”— Masters Swimmer, 42

Final Thoughts

Great backstroke isn’t built in chaos — it’s refined in simplicity.The Single-Arm Drill doesn’t just improve your stroke — it rewires your understanding of what backstroke truly is: not just an arm motion, but a full-body wave of power and precision.

So next time you hit the pool, don’t just swim backstroke.Isolate it. Feel it. Own it.

Because the fastest backstrokers aren’t those with the strongest arms —they’re the ones with the smartest stroke.

Reach long. Pull deep. Roll smooth.

In backstroke, mastery begins with one arm — and flows through the whole body. 💙🏊‍♂️