Single-arm backstroke — start position
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Single-arm backstroke — end position
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Pool / Drill / Beginner

Single-arm backstroke

Backstroke with one arm while the other rests at the side. It isolates the entry, the catch and the shoulder roll.

Dose
6 × 25 m (right, left, alternating)
Rest
20 s

How to do it

  1. Float on your back and kick with one arm resting on the thigh.
  2. Recover the other arm straight over the water and enter little finger first, above the shoulder.
  3. Bend the elbow under the water to push back to the thigh, rolling the shoulder with it.

Tips

  • The head stays still, eyes to the ceiling.
  • Roll the body about 45° to each side.

Good for

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