Backstroke Swimming

The backstroke swimming stroke is performed while swimming with the arms raised aloft and the legs propelled forward. In competitive swimming, it is second only to the front crawl in terms of speed. Strong kicks, lengthy arm strokes, and appropriate body positioning in the water are essential for swimming backstroke efficiently.

With the right guidance and training, even beginners may master the backstroke swimming style. Like any swimming technique, mastering the backstroke takes time and repetition. Before moving on to more complex techniques, it’s crucial for novices to grasp the fundamentals, such as how to kick and utilize their arms correctly.

Why You Need to Swim Backstroke

Regular backstroke swimming has a lot of advantages. For starters, it is a fantastic cardiovascular workout that can enhance general fitness and endurance. It also strengthens the back, shoulders, and arm muscles, which can aid with flexibility and strength.

Swimming backstroke can be good for the mind and the soul in addition to the physical benefits. Swimming is a low-impact, low-stress exercise that can aid with anxiety relief and mood enhancement. Additionally, it might provide one a sense of achievement and boost confidence.

Additionally, learning and using backstroke can enhance overall swimming proficiency. The front crawl is the fastest swimming stroke in competition, but mastering the backstroke can increase your swimming speed and efficiency. Additionally, it can give you a helpful talent for swimming in open water and other aquatic pursuits.

Backstroke Swimming Technique

Head & Body

A key component of backstroke technique is the positioning of the head and body. The head should be held in a neutral position, with the chin slightly tucked and the eyes looking up towards the ceiling. This will assist you maintain a streamlined stance in the water and avoid drag.

The body should remain flat and straight in the water with the hips and shoulders in line. Rotating or twisting the body can produce drag and diminish efficiency. To keep the body in the proper position, a strong and solid core is required.

Good body position in backstroke can also help to improve balance and stability in the water. By keeping the head and body aligned and stable, swimmers can maintain control and move through the water with greater ease.

In summary, the head and body position in backstroke should be kept neutral and aligned to maintain a streamlined position and reduce drag. This will help to improve efficiency and balance in the water.

Arms & Hands

The arm stroke in backstroke is similar to the arm stroke in freestyle, with a few key differences. The arms should enter the water at the sides, with the hands cupped and the fingers extended. The arms should then be extended straight overhead, with the hands slicing through the water to provide propulsion.

As the arms reach their full extension, they should be brought back to the sides of the body, with the hands cupped and the fingers extended again. This repeating motion will help to maintain a long, powerful arm stroke.

It is important to keep the elbows straight throughout the arm stroke, as bending the elbows can cause drag and reduce efficiency. The hands should also be kept cupped and the fingers extended, as this will help to create a larger surface area and generate more power.

To summarize, the key elements of a good arm stroke in backstroke are a long, straight arm extension, with the hands cupped and the fingers extended. By focusing on these elements, swimmers can improve their arm stroke and swim faster and more efficiently.

Leg Movement

The kick in backstroke is similar to the flutter kick used in freestyle swimming. The legs should be kicked alternately, with the toes pointed and the feet making a slight circular motion. The kick should come from the hips, not the knees, and should be a continuous motion to provide propulsion and stability in the water.

The backstroke kick should be performed with the legs relatively close together, but not touching. This will help to maintain a streamlined position and reduce drag. The feet should also be kept flexed, with the toes pointed, to generate more power and propulsion.

It is important to keep the kick smooth and continuous, rather than jerky or choppy. A smooth kick will help to maintain a steady rhythm and provide a consistent source of propulsion.

In summary, the backstroke kick should be performed with the legs close together, the feet flexed and pointed, and the kick coming from the hips. By focusing on these elements, swimmers can improve their kick and swim more efficiently.

Breathing

Breathing is an important element of backstroke technique, as it allows swimmers to take in oxygen and maintain their rhythm in the water. In backstroke, swimmers can breathe either to the side or to the front.

To breathe to the side, swimmers can turn their head to the side as their arm enters the water on that side. The mouth and nose should be above the water, and the breath should be taken in quickly before the head is turned back to the neutral position.

To breathe to the front, swimmers can lift their head slightly as their arm enters the water on that side. The mouth and nose should be above the water, and the breath should be taken in quickly before the head is returned to the neutral position.

It is important to coordinate the breathing with the arm stroke and the kick. For example, some swimmers may find it helpful to breathe every two strokes, on the left and right sides alternately. Others may prefer to breathe every three strokes, on the left and right sides and then to the front. The key is to find a breathing pattern that is comfortable and allows the swimmer to maintain their rhythm in the water.

In summary, breathing in backstroke can be done to the side or to the front. It is important to coordinate the breathing with the arm stroke and the kick, and to find a breathing pattern that is comfortable and allows the swimmer to maintain their rhythm in the water.

Learning to Swim Backstroke: 5 Easy Steps 

1. Start by floating on your back in the water. This will help you get used to being on your back and feeling comfortable in the water.
2. Next, practice kicking your legs in a flutter kick motion. Keep your legs relatively close together and your toes pointed, and kick continuously to maintain your balance and stability in the water.
3. Once you feel comfortable with the kick, try adding in an arm stroke. Extend your arms straight overhead as you enter the water, and then bring them back to your sides as you slice through the water. Keep your elbows straight and your hands cupped and extended to generate more power.
4. Practice coordinating your arm stroke and your kick. As you kick with one leg, extend the opposite arm overhead. This will help you maintain a steady rhythm and provide a consistent source of propulsion.
5. Finally, practice breathing in backstroke. You can breathe either to the side or to the front, depending on what feels comfortable for you. Remember to coordinate your breathing with your arm stroke and your kick, and to find a breathing pattern that allows you to maintain your rhythm in the water.

With practice and patience, you can learn to swim backstroke effectively. It may take some time to master the technique, but with the right guidance and training, you can become a proficient backstroke swimmer.

The 5 Best Backstroke Drills

• The single arm drill: This drill is designed to help swimmers focus on their arm stroke. To do the drill, swim backstroke with one arm extended straight overhead, while the other arm is kept at your side. Alternate arms every few strokes, focusing on extending your arm fully and maintaining a smooth and powerful stroke.
• The kick drill: This drill is designed to help swimmers focus on their kick. To do the drill, swim backstroke with your arms extended straight overhead, but keep your hands out of the water. This will force you to rely on your kick for propulsion, and will help you to develop a strong and powerful kick.
• The catch-up drill: This drill is designed to help swimmers improve their timing and coordination. To do the drill, swim backstroke with one arm extended straight overhead, while the other arm is kept at your side. As the arm that is extended reaches its full extension, bring the other arm up to meet it, and then extend that arm overhead. This will help you to coordinate your arm stroke and maintain a smooth and efficient rhythm.
• The vertical kick drill: This drill is designed to help swimmers improve their body position and balance in the water. To do the drill, swim backstroke with your arms extended straight overhead, but keep your body vertical in the water. This will force you to use your kick to maintain your balance and position, and will help you to develop a strong and stable core.
• The breathing drill: This drill is designed to help swimmers improve their breathing technique. To do the drill, swim backstroke with your arms extended straight overhead, but focus on taking deep, controlled breaths every few strokes. This will help you to develop a consistent and efficient breathing pattern, and will improve your overall endurance in the water.

Overall, these are five of the best backstroke drills that can help swimmers to improve their technique and performance. By practicing these drills regularly, swimmers can develop a strong and efficient backstroke stroke.