Technical Backstroke

  • Learn the newest techniques for swimming championship backstroke
  • 25 innovative drills that isolate each critical element of the stroke
  • Includes a technical breakdown of the physics of the pull pattern for the stroke
with Matt Kredich,
University of Tennessee Head Coach;
2008 SEC Women’s Coach of the Year, 4x Ivy League Coach of the YearGenerate maximum force to propel your body toward a personal best!

On Deck
Coach Kredich begins this presentation on deck with a physics lesson on the movement properties of the backstroke. The movement properties are clearly illustrated using a Vasa Trainer, making it easy to view and understand these critical concepts.

Though scientific, Kredich simplifies the science of the stroke.

Kredich specifies arm action to teach when it is important to minimize drag and when it is imperative to maximize drag by presenting a greater surface area to generate maximum forward momentum. This discussion involves specific hand placement upon entry and how to use the levers of the arm to generate force through the arm pull and the finish.

Kredich next shows boxing drills that teach a swimmer how to engage the entire body in rotational movements that are strong and stable.

Moving to the Kick, Kredich uses the Vasa Trainer to show how to present surface area of the feet and legs to the direction of the flow. Also, how best to send water back with the feet to generate forward propulsion. In the water, Kredich presents a 5-step drill progression designed to teach the kicking concepts for backstroke. You’ll see how to connect the kick with rotation and then progress into connecting the kick into the recovery, catch position and arm pull.

In the Pool
Kredich shows the power a backstroker can get from proper arm action. He includes four drills for teaching swimmers great arm pull. Kredich specifies the focus of each drill and how it technically connects to the full stroke.

The Catch segment features three unique drills to train your swimmer to get the hand into a catch position that is loaded and ready to generate force.

A full stroke backstroke segment follows showing how each of the drills connects to various focus points of the stroke.

In the Stabilization segment, Kredich presents four drills dedicated to keeping the hips stable in the stroke, an area that Kredich believes is imperative to successful backstroke swimming. These drills force the swimmer to engage the abdominals to help with stabilization of the hips.

In Dolphin Kick Drills, Kredich uses eight drills to teach and train the kick-out that includes the entire process from the push-off into the dolphin kick, and through the transition into the breakout arm stroke and the flutter kick transition. Drills in this segment make the swimmer realize how to develop explosiveness by understanding the technique of the dolphin kick and feeling the power that can be generated in a single kick.

As an added bonus, Kredich presents three drills that are designed to assist the swimmer in finding the proper catch position.

Kredich ends this presentation with demonstrations of full stroke backstroke that combines all of the elements that he has presented for swimming a fast, fluid technical backstroke.