Swimming: Stroke Development Backstroke

Elite Body Position
Streamlined and almost horizontal in the water with the back of the head in the water and eyes looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high. Increased upper body rotation enabling more power to be applied throughout the pull. Feet and toes pointed to the opposite end of the pool creating some white water splash. Kicking is achieved with knees below the water surface. Ensure good streamlining at all times.

Elite Pulling Pattern
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 little finger first to reduce resistance. The palm of the hand 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, creating a lever to produce more 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 in line with the shoulder as the hand recovers out of the water close to the thigh with thumbs first, elbow straight as the arm is taken past the head to entry point once again.

Timing
Ensure coordination of kicking, pulling and breathing into a continuous fluent movement for a smooth controlled stroke. With emphasis on the development of optimum power production within each stroke for a given speed by identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency.

Both hands on wall, feet on wall, knees bent. Push off wall, keep arms by sides. Glide