The backstroke has many similarities with the freestyle. It is performed by swimming on your back and swinging one arm at a time over the water in a continuous motion. The hand exits at the hip and enters straight above your shoulder. The backstroke requires a steady flutter kick motion to support the body position. To learn the backstroke, keep two important elements in mind: body rotation and a neutral head position.

 

How to do it 

Like a windmill, keep your arms moving throughout the stroke. Stay balanced, rotating left and right throughout the entire time. Good body rotation creates space under the water to catch and push the water backwards. The moment the hand has entered the water, bend your elbow to catch that water behind your back. A straight arm pull through underwater is not efficient and will cause imbalance and injuries. While keeping your elbow bend, pull and push against the water all the way back towards the feet. Exit the water with your thumb first and lift your shoulder out of the water while swinging the arm over your head. The lead hand enters the water with the pinky first, as if breaking through thin ice on the surface. Your hand is now in the right position for the next catch. 

Keep your head in a neutral position by lifting your chin slightly. Look towards the ceiling and pick a line or a mark and swim with it. This will help you navigate and keep your head stable. If you move your head excessively, your body will follow. 

The legs are extended straight backwards in line with the body. A steady flutter kick supports a high body line and adds to your forward propulsion. Keep the legs up at the surface, assisting body rotation of the arm strokes.

Focus points 

• Keep your arms moving at all times, backstroke is like a windmill


• Lift your chin and stabilise your head for good body positioning


• Rotate your body with every stroke to catch the water behind your back


• While rotating, engage the core for more stability and balance


• Keep your kick going at all times to support your arm strokes.        

Coach tip

When learning the backstroke, try to relax on your back first before learning the movements. Once you succeed, the backstroke can be a perfect recovery stroke and a great asset to your training routine. Follow our step-by-step backstroke video course and add this beautiful technique to your swimming program.