Matt Grevers, world champion and six-time Olympic medalist, loves to do the “Quarter Drill” right before he races. The drill will help swimmers maintain a strong kick when they add their arms to the stroke.

Quarter Drill

Drill Summary: After pushing off the wall, the swimmer kicks fast and hard in a streamline position for the first quarter of the lane. The next quarter, the swimmer adds their arms, but makes sure to keep their kicking at the same speed. The third quarter, the swimmer goes back to just kicking with their arms extended in the streamline position, and the final quarter they once again add the arms to the full stroke.

This video came from Championship Productions’ video “Backstroke with Matt Grevers.” View other world class Swimming & Diving videos!