Most backstroke drills focus on the upper part of the body, on such things as hips, rotation, hand entry, pull, catch, and head position.
This drill, however, changes spotlight onto lower part of the body, the legs, feet, and kick.
Why do it:
In backstroke, we often pay so much attention to what our torso and arms are doing,
that we neglect the real power center of the stroke, the kick.
Here, you can see what happens of the focus on the arms and upper body.
Notice that the swimmer's kick is irregular and doesn't really connect to what is happenning with torso and arms.
If you can learn to do steady and consistent kick in backstroke,
you will have the power motor that drives you forward at every point in your stroke cycle.
This will help you go faster and get more power out of every pull.
How to do it:
Push off on your back with both hands on your sides and start kicking flutter kick.
Take 3 kicks with your hips and torso tilted on one, and 3 kicks with your hips and torso tilted the other way.
Keep rotating your hips, 3 kicks on one side, 3 kicks on the other side.
Notice how the feet are pointed to this side for 3 kicks, and the other side for 3 kicks.
Also notice that the kick helps initiate the body roll
The slightly bigger kick helps to get the hip to tilt up.
Try several lengths of kick, working on keeping a steady rhythm with the feet and connecting the feet to the hips.
When you feel you've got a steady rhythm,
swim a length of backstroke, but stay focus on your kick rather than on your arm stroke.
Fit everything into the rhythm of the kick.
Try alternating one length of kick with one length of swim,
keeping your attention on the steady 6-beat rhythm of the kick.
How to do it really well (the fine points):
Try counting to yourself until the constant kick is automatic.
If you have a tempo-trainer, this is great time to use it.
Try in initial setting of 105 to 120 and take 3 kicks to every beep.
As you rotate cleanly from hip to hip, keep your head lock steady.
And if you're a backstroker, do this drill often.
It helps you connect your kick to the core, and a way that a standard flutter kick just cann't do.