Swimming
Backstroke Six-Kick Switch Drill
The Backstroke Six-Kick Switch Drill alternates six flutter kicks on each side with one backstroke stroke. It develops balance, body rotation, and timing between your kick and arm stroke.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back with one arm extended overhead, the other resting at your thigh.
- Rotate slightly toward your extended-arm side, with your face above water.
- Perform six small flutter kicks.
- Switch arms with one backstroke stroke: pull your overhead arm underwater toward your thigh as your other arm swings overhead through the air.
- Roll toward your newly extended-arm side during the arm exchange.
- Repeat the six-kick pattern on this side before switching again.
- Finish the length with a controlled hand touch at the wall.
Form cues
- Keep your head still, eyes upward
- Move hips and shoulders as one
- Kick from your hips
- Breathe normally throughout
Common mistakes
- Rolling onto your stomachUse a partial side tilt rather than turning your chest toward the pool bottom.
- Reaching across your headEnter the recovering hand in line with its shoulder rather than across your body's center.
- Pausing halfway through the arm exchangeComplete one smooth stroke before settling into the next six kicks.
- Bending your knees excessivelyKeep knee bend small so your kick stays narrow instead of becoming a cycling motion.
Safety
Fatigue or loss of balance can disrupt breathing in the water. Limited backward visibility also increases the chance of hitting a wall or another swimmer.
- Practice in a lifeguarded pool with a clear lane.
- Locate the backstroke flags and wall before starting each length.
- Stop at a secure support if you become breathless or lose control.
- Keep the arm stroke comfortable; stop if you feel shoulder pain.
If you cannot float comfortably on your back or swim a short distance independently, practice supported back-floating and kicking before attempting this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Use shorter distances if you cannot maintain a relaxed rhythm.