What is the purpose of the '3-3-3' drill in backstroke?

• A. To improve kick tempo
• B. To practice shoulder rotation
• C. To practice breathing
• D. To improve streamline position

Answer: (B)

Backstroke propulsion comes from a smooth rotation of the shoulders that powers the arm through a long, efficient pull. The 3-3-3 drill is designed to train that shoulder rotation by guiding the swimmer to move the arm in a rotated, arc-like path with each stroke. By focusing on rotating the shoulders, you feel the chest open, the elbow lead, and the hand travel along a more powerful catch and finish. This rotation also helps synchronize the body roll with the arm movement, so the pull stays connected to the core rather than relying on the arm alone. In short, the drill builds the feel of proper shoulder rotation that underpins an effective backstroke pull. While kick tempo, breathing, and streamline are important, this drill specifically reinforces the rotational action of the shoulders that drives propulsion.