In this video lesson, Swimming Instructor, Phillip Toriello, teaches how to do the arm up drill, an excellent backstroke drill that will help you improve your body position and strengthen your legs.

Video Transcript: "PHILLIP TORIELLO: Hello and welcome to Expert Village, I'm Phillip Toriello from the Avila Bay Athletic Club. An excellent backstroke drill is the arm up drill which will help focus on body position and also help to strengthen your legs. The specific purpose of this drill is to help focus on keeping the hips up out of the water; working with your body rotation, so, your shoulder is lining up on each reach with your chin without moving your head is just getting that reach with that flagpole effect, doing approximately a six-beat kick, rotating the arm, bringing the arm other arm up a six-beat kick, rotating in a six-beat kick. Now, this drill is tough. There's no two ways about it but the more you focus on it, the better you'll become, the stronger body rotation and the stronger legs you'll have or develop."

1. What is the Backstroke?
2. Movement of Arms
3. Kicking
4. Body Position
5. Breathing Techniques
6. Open Turns
7. Flip Turns
8. Kick Drills
9. Pull Drills
10. Arm Up Swimming Drills
11. One Arm Swimming Drills
12. Sprinting Tips
13. Distance Swimming Tips
14. How to Start a Backstroke Race
15. How to Finish a Backstroke Race

In this course, Swimming Instructor Phillip Toriello gives 15 easy video lessons on How to Swim Competitive Backstroke. The backstroke, sometimes called the inverted freestyle, is a stroke that is swum on the back.