Interactive, Online Technique Course

High Performance Online Backstroke Technique Course: Ages 9-11

Thu, May, 14 2020 - Sun, Jun, 07 2020

Interactive, Online Technique Course

Event Detail

Small Session, Online Backstroke Technique Program – Practice, refine and learn techniques to become a better swimmer without a pool!

*** This online program is designed specifically for only 12 swimmers ages 9-11!

Work with a National Champion to learn technique to swim more efficiently and for faster racing. Together, you will review examples of techniques done both properly and improperly. Practice the movements in front of a mirror while receiving feedback from your clinician. Learn to harness the power of visualization with your instructor to apply what you learned in the water.

Participants in this program will develop an in-depth understanding of the movements and techniques required to swim fast in this interactive and engaging program.

This course includes:

  • 8 classes over 4 weeks
  • Each class is 30 to 40 minutes long
  • PRIVATE SESSIONS: Each participant will receive two private one-on-one sessions for 10 minutes each. The first session will be at the beginning of the course so that you and your instructor can get to know each other better. The second session will be towards the end of the course.
  • Participants will utilize video, out of water exercises, and visualization

Leading this backstroke course is National Champion Amy Bilquist! Amy is a very enthusiastic and engaging instructor. She has studied technique her whole life in order to become one of the best in the world. Your swimmer will be able to work with Amy to get inside her mind and her backstroke to race faster!

This program consists of 8 classes over 4 weeks. The main focus of each class will be on a different component of the stroke:

  1. Body and Head Position
  2. Feel for the Water and Catch
  3. Full Arm Pull (underwater)
  4. Arm Recovery and Hand Entry
  5. Hips and Core
  6. Kick
  7. Stroke Length
  8. Stroke Tempo

Class Schedule:
Thursdays at 6:00 PM ET
Sundays at 1:00 PM ET
Class begins on May 14

Suggested Participants

This course will be for swimmers ages 9-11! Bring a notebook and pen/pencil to take notes. Please be near a mirror so that your swimmer can watch themselves practice the movements. This will help them build muscle memory.



Each class will focus on a different component of backstroke. Each class will build upon what has been previously reviewed. National Champion Amy Bilquist will work with participants to engage them in an age appropriate and enthusiastic learning environment. Each class will be structured similarly and follow a pattern designed to accelerate learning and build muscle memory outside of the pool. Swimmers who complete this course will be better prepared to swim fast when pools reopen!

  • Introduction: The class will open with a welcome from National Champion Amy Bilquist She will review a summary of the skill being taught as well as the importance of that skill as it fits into the whole backstroke stroke.
  • Video Examples: National Champion Amy Bilquist will then show video examples of both good and bad technique for that specific skill. Se will point out what makes the demonstration good or bad and why.
  • Drill Videos: Corrective drill videos will then be shown to help swimmers understand what they might be able to do to fix or improve their technique in that specific area of the stroke.
  • Dryland Exercises: Practice both exercises to build muscle memory as well as practice movements in front of a mirror to develop an image of the skills. The movement component is particularly important right now while swimmers need to keep their muscles remembering the movement of swimming with good technique!
  • Visualization: Swimmers will then close their eyes and visualize themselves swimming the technique and the drills to reinforce what they have now watched and mimed. This continues to develop the learning component and build a memory and feeling of each technique.
  • Review, Notes, Other Questions: The class will wrap up with swimmers writing the main points of what was learned in a log book to help them remember what was worked on. Participants are also welcome to ask questions!