Swimming
Backstroke Cup-on-Forehead Drill
The backstroke cup-on-forehead drill uses a balanced cup as feedback for head control. It practices keeping your head steady while your body rotates through the stroke.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back near the wall with your face above water.
- Place a partly filled, lightweight plastic cup upright in the center of your forehead.
- Start a gentle flutter kick from your hips.
- Swim slow backstroke with alternating arm strokes, entering each hand in line with its shoulder.
- Continue for your planned distance with the cup balanced.
- Remove the cup several meters before the wall.
- Return to the wall at an easy pace without the cup.
Form cues
- Let your body roll beneath your head
- Keep your neck relaxed
- Breathe normally
- Keep your hips near the surface
Common mistakes
- Looking toward your feetDirect your gaze upward rather than lifting your head to check your direction.
- Freezing your whole bodyAllow your shoulders and hips to rotate together instead of swimming flat to protect the cup.
- Rushing the arm strokesSlow your arm rhythm until you can move without abrupt splashes or jerks.
Safety
Concentrating on the cup can distract you from walls or other swimmers, increasing collision risk. Losing your floating position can let water cover your mouth or nose.
- Use a lifeguarded pool with a clear lane and permission to use the cup.
- Establish your stopping point using backstroke flags or another reliable pool reference before starting.
- Use an unbreakable cup without sharp edges; never use glass.
- If the cup falls, stop the drill and regain a comfortable floating position before retrieving it.
Choose a simpler backstroke kicking drill if you cannot yet float comfortably on your back or swim backstroke independently.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Backstroke Flags (optional)
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–15 meters
- Rest
- 30 sec
Keep each attempt short enough that balance, rather than speed or fatigue, determines the distance.