This exercise allows you to isolate the last part of the freestyle pull to practice your push. During the back scull, you lay face down with your arms by your side, moving your hands in and out to create propulsion. 

How to do it 

• Start on your stomach with your face down towards the bottom of the pool


• Your arms are stretched along your side, hand are at your hips


• Move your palms in and out, but always keep your fingertips pointed down. It should feel a bit like waving


• Lift up your head to breath if not using a snorkel

Focus points

• Keep your hands at your hips as much as possible


• Point your finger tips down towards the bottom of the pool


• Allow your wrists to bend, without relaxing them


• Maintain body position – tighten your core

Coach tip

Alternate the back scull with other sculling drills and swimming freestyle. After doing this drill multiple times, you will feel an increased feel for the water and you will feel like you have increased your propulsion during the push.