In this video lesson, Swimming Instructor, Phillip Toriello, teaches how to do the one arm back stroke drill, which helps you focus on your body rotation and arm movement technique for swimming the backstroke.

Video Transcript: "PHILLIP TORIELLO: Hello and welcome to Expert Village, I'm Phillip Toriello from the Avila Bay Athletic Club. In backstroke, we have a drill that's known as the one arm drill. And much like the arm up drill, what this is going to focus on is this is really going to focus on your rotation, your body rotation. So, you're going to be lining up your shoulder with your chin working on your reach, catch, pull, push. But during that succession of technique, you're going to leave the other arm down at your hip which is really important. So really, you're going to be doing approximately at 25, isolating your legs with the pull buoy and just doing the reach, catch, pull, push, reach, catch, pull, push and much like the freestyle one arm drill, it's really aiming to work on the rotation getting that shoulder up and maximizing the distance per stroke. It'll give you a better idea as to how much distance you're actually getting per stroke to kinda figure out which side you need to work on or how much rotation you need to work on, your rolling, your breathing, all of those factors."

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.