Swimming: Stroke Development Backstroke

Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the water. The palm of the hand then presses down to catch position in the water. At the deepest point following hand entry and with good shoulder rotation, the elbow bends and drops to a deeper position than the hand, creating a lever to produce extra power as the hand pushes towards the feet. The arm starts to straighten as the hand presses downwards before sweeping towards the thigh; The arm then moves inline with the shoulder as the hand recovers out of the water close to the thigh with thumb first, elbow straight as the arm is taken past the head to entry point once again.

The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times.

When you are swimming Backstroke practice your arm stroke by holding a float across your chest and watch the opposite arm as you swim. Keep your arm straight as it recovers over the water and hugs past your ear.

Backstroke kick on your side with or without a float will develop the correct depth of kick and should be no deeper than your chest. The kick should start at your hips and finish with your toes. Good kicking will develop core balance within the stroke and tone up the thighs.