One-Arm Backstroke with Coach David Ellinghaus of the BEGNW Marlins

By Kelsey Savage Hays

Coach Ellinghaus likes his workouts challenging but his drills simple. “Fancy drills leave swimmers frustrated when they can’t get the steps, or clueless to why they are doing the drill.” With one-arm backstroke—one arm pulls normally while the other stays by the swimmer’s side—athletes both understand the purpose of the drill and feel like they’re making progress.  Incorporate a few 50’s of this drill at the beginning of a backstroke set, or as active recovery to help them feel their stroke. Here’s how it helps:

Because they rely on just one-arm, swimmers have to maintain a strong kick throughout the lap, helping them keep their hips level with their torso. Emphasize head position as well. Swimmers should tilt their chins toward the ceiling, not down at their chest.

1. Only one arm is in motion, but the other half of the body shouldn’t be forgotten. When the moving arm pulls through the water, the other shoulder and hip rise up to compensate and help teach proper body rotation.
   
   
2. Since many young swimmers tend to incorrectly enter the water behind their head, this drill is a great way to practice exaggerating a wide entry, just outside the shoulder. Enter pinkie first and remember to find a deep catch with each pull. With only one arm to rely on, each pull has to be very efficient in order to complete the lap.