BKS03 Category: Backstroke Recovery Hesitation Drills

Description:

Various drills that require a pause/hesitation with the arm straight above the chest (perpendicular to the body).

Purpose:

Increase attention to the hand exit on the outsweep

Increase attention to the rotation of wrist overhead

Increase attention to the arm/hand placement as it enters the water

Tends to discourage quality rotation of the body

(so attention should be given to watching the hand rise high as the body rotates)

Variations:

BKS03-01 Recovery Hesitation Drill   (GIF)

• Focus on the thumb exiting the water first.  Pause with the arm overhead and rotate palm outward.  Be sure the pinky finger enters the water first.
• Focus on not overreaching (i.e the hand enters above the head in lline with the spine)
• Be sure to rotate fully before engaging the pull 12+ inches below the surface
• Add cardio by adding Power Bags on feet, calves, skirt and parachute
• Add Arm recovery muscle development by adding Power Bags on forearms
• Add Glide Paddle to focus attention on ‘pinky first’ hand entry

BKS03-02 Hand Wave Recovery Drill  (aka Fashion model drill) (GIF)

• Hesitate with the hand directly overhead on the recovery
• Rotate the hand back and forth from side to side (like a fashion model wave)
• Creates a reason for the swimmer to pause fully with their arm straight up
• Same as the Hesitation drill but makes the swimmer more aware of their hand position before it enters the water
• There are similar variations of hand awareness drill such as stopping the arm directly overhead, ‘saluting’ by touching the pointer finger to the forehead and straight up again.  Then continue to the catch.
• Add cardio by adding Power Bags on feet, calves, skirt and parachute
• Add Arm recovery muscle development by adding Power Bags on forearms

BKS03-03 Overhead Catch-up Drill (aka Eiffel Tower)

• Both arms catch up with each other directly above the chest.
• Can have the back of the exiting hand hit the palm of the entering hand to engage the change from one arm to the next
• Focus on a full recovery by having the exiting hand extend higher than the entering hand to create a visual aid for the body rotation
• Requires a strong kick to keep the head above water
• Add Power Bags or KickBands for increased intensity
• Or add a weighted Lil’ Red Kick switch hands with the pipe in the overhead catch up position