Stand tall with your back flat, head and spine in a neutral position and your arms by your side. Take one arm with your thumb facing up and bring it up by your ear. As you do this, make sure your arm stays straight and finishes next to your ear. From here, rotate your hand so your pinky faces the ground and pull your hand down towards your hips so that it finishes back down your side. Repeat for the other arm.
In this video, swimmers will be working on arm swings for backstroke. You will be an open area away from objects with plenty of space to move your arms. This drill will focus on posture and arm recovery for White and Novice 1 level swimmers at Waterloo. Rotation for backstroke will be taught in Novice 2 and Intermediate.