Which drill balances a cup on the forehead to ensure head position in backstroke training?

• A. Unco drill
• B. 12 kick switch
• C. Cup drill
• D. Vertical free kicking

Answer: (D)

Keeping the head in a stable, neutral position is essential in backstroke because it helps the body stay long in the water, reduces drag, and makes the body's rotation and kick timing more efficient. The drill that uses a cup balanced on the forehead trains this directly. As you swim on your back, you try to keep the cup level and unmoved. If you lift the head too high or drop it too low, the cup will spill, giving immediate feedback that your head position is off. This cue encourages a forward gaze toward the ceiling, a gentle neck alignment, and minimal head movement, which supports a streamlined line and better overall balance in the water.

Other drills focus on different aspects, like coordinating arm and leg movements or practicing kicking in vertical positions, rather than reinforcing a fixed head cue. Cup drill is the one that specifically trains maintaining that steady head position essential for effective backstroke technique.