Backstroke often gets labeled as a “resting stroke,” but don’t be fooled—it’s one of the most challenging swimming techniques to master.
From not being able to see where you’re going to managing body alignment, backstroke breaks the mold of other strokes. Let’s dive into what the pros do differently and how you can apply their techniques to improve your own backstroke.
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1. Perfect Your Body Line
A great backstroke starts with a streamlined body position. Imagine a straight line cutting through your body from head to toes:
- Head Position: Look directly at the ceiling or sky. Many swimmers make the mistake of tilting their head too far forward or back, which can disrupt their body alignment. Ideally, your head should rest in a position that allows most of your swim cap to remain underwater. Think of balancing a cup on your forehead for reference.
- Hips and Belly Button: Engage your core to keep your hips high and your belly button slightly popped up. A low hip position creates drag and slows you down.
2. Hand Entry: Pinky First
The entry of your hand into the water is critical for an effective pull:
- Shoulder-Width Alignment: Think of your arms as clock hands entering the water at 11:00 and 1:00. Avoid crossing your midline (the imaginary line through your spine), which can throw off your rotation and power.
- Pinky Entry: Enter the water pinky first. This helps set up an early vertical forearm (EVF), allowing your forearm and hand to act as a paddle, pulling more water and maximizing propulsion.
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3. Master the Catch and Pull
Once your hand enters the water, focus on executing a powerful pull:
- Early Vertical Forearm (EVF): Begin bending your elbow immediately after your hand enters the water. Your forearm and hand should form a near-right angle to the water, increasing surface area and pull efficiency.
- Full-Body Rotation: Rotate your hips and shoulders side-to-side with each stroke. This rotation allows for a deeper and more powerful catch. If your body remains flat, you’ll lose out on this key advantage.
4. Kick with Precision
The backstroke kick may seem secondary, but it’s essential for maintaining balance and propulsion:
- Small Amplitude: Keep your kicks tight and quick. Large, exaggerated kicks might feel powerful, but they create unnecessary drag and tire you out.
- Point Your Toes: Streamline your legs and point your toes in the direction you’re moving. Minimal knee bend is ideal to maintain an efficient kick.
Related: The ULTIMATE Guide To Backstroke >
5. Nail the Breakout
A good breakout sets the tone for your backstroke sprint:
- Underwater Dolphin Kick: Use a strong dolphin kick after your start or turn. Stay streamlined and undulate your body with power, keeping your kicks within the legal 15-meter limit.
- Top Arm Breakout: A modern technique involves breaking out with your top arm first (the arm above your body), rather than your bottom arm. This allows for a smoother transition to your swimming rhythm.
6. Maintain Consistency and Rhythm
Elite backstrokers swim with a consistent rhythm:
- Distance Per Stroke: Focus on covering more water with fewer strokes by maintaining a strong pull and streamlined body position.
- Head and Eye Alignment: Always keep your eyes fixed on the ceiling, ensuring your body stays straight and minimizes zigzagging.
Common Mistakes to Avoid
- Head Tilt: Avoid looking at your toes or angling your head, as this can lower your hips.
- Wide Kicks: Kicking outside your body line adds unnecessary drag.
- Narrow Hand Entry: Entering too close to your midline reduces the power of your pull.
Backstroke combines finesse with strength. By focusing on body alignment, precise hand entry, efficient kicking, and rotational power, you can elevate your backstroke to pro levels. While it may seem daunting at first, consistent practice and attention to detail will pay off.
Whether you’re aiming for faster lap times or simply smoother strokes, mastering these techniques will make you glide through the water with ease.
So, what are you waiting for? Dive in and start perfecting your backstroke today!
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