Reverse windmill

Practice the backstroke arm pull on land, starting with both arms at the sides. One extended arm rotates clockwise, palm facing inward. At 90 degrees to the body, rotate the palm outward; at the highest point, the upper body rotates from the shoulder in the arm's direction and the palm turns to face backward, so that halfway down it faces the ground. Practice with one arm, then the other, then both together. Coordination and the outward hand rotation are the goal here — shoulder rotation is trained thoroughly in upcoming courses.

10-week plan
The
Reverse windmill
xercise is used to learn the following core swimming skills and swimming strokes:

Backstroke Full Technique

Here you will learn the complete backstroke technique.

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