Improve Your Backstroke Swimming Skills with These Tips

Of the four competitive swimming styles—backstroke, butterfly, breaststroke, and freestyle—backstroke is unique for its supine position in the water. Although it may appear less demanding due to its face-up position, mastering backstroke requires a combination of technique, strength, and endurance. 

In this guide, we’ll share valuable tips to help you enhance your backstroke skills and improve your overall performance.

What is Backstroke Swimming?

Backstroke swimming technique involves lying on your back and using an alternating arm stroke combined with a flutter kick. The swimmer maintains a streamlined body position with the head still and eyes looking upwards. Arms move in a continuous, alternating motion. The flutter kick is performed with quick, small leg movements from the hips. 

Reasons to Swim More Backstroke

There are several important reasons why you should swim backstroke more often. Such as improving flexibility, body balance and many more that we will discuss in more depth here:

1. Improves Overall Strength and Balance

Backstroke is a full-body exercise that engages the core, back, shoulders, and legs. Regular practice builds strength and improves muscular balance, contributing to overall swimming performance.

2. Enhances Flexibility and Range of Motion

The backstroke requires a wide range of motion in the shoulders and hips. Practicing this stroke regularly can improve flexibility in these areas, benefiting other strokes and reducing the risk of injuries.

3. Improves Cardiovascular Fitness

Like all swimming strokes, backstroke provides an excellent cardiovascular workout. It enhances aerobic capacity and endurance, crucial for competitive swimming and overall fitness.

4. Reduces Impact on the Body

Unlike other strokes, backstroke is less strenuous on the joints and muscles due to its supine position. This low-impact nature makes it ideal for recovery and for swimmers with joint issues.

5. Develops Better Body Positioning

Backstroke helps swimmers develop a better understanding of body positioning and balance in the water. Mastery of backstroke can translate into improved technique and efficiency in other strokes.

Step-by-Step How to Do Backstroke

For those of you who find it difficult to do the backstroke technique. We will provide the steps to perform the correct backstroke. Here are the steps:

A. Starting Position

Begin by floating on your back with your body aligned and your head in a neutral position. Your ears should be just below the water’s surface, and your eyes should look up at the sky.

B. Arm Movement

• Entry: Extend one arm overhead, entering the water with a pinky-first entry. Keep your arm straight and avoid crossing over the centerline.
• Catch: As your hand enters the water, bend your elbow slightly and rotate your shoulder to catch the water. Your hand should be angled to pull effectively.
• Pull: Pull your arm through the water with a high elbow, moving your hand towards your hip. Focus on applying force through the water to generate propulsion.
• Recovery: After the pull, your arm exits the water, and the hand recovers back to the starting position with a relaxed, high elbow.

C. Leg Kick

Perform a flutter kick by alternately moving your legs up and down. The motion should originate from your hips, with your knees slightly bent. Keep the kicks small and quick.

Ensure that your legs remain close to the surface of the water and avoid excessive splashing, which can cause drag.

D. Breathing

Since your face is above the water, try to focus on a relaxed and steady breathing pattern. Inhale through your nose and exhale through your mouth, coordinating your breath with your arm and leg movements.

E. Coordination and Rhythm

Maintain a steady rhythm by coordinating your arm strokes with your flutter kick. A consistent timing between your arms and legs will help create a smooth and efficient stroke.

Tips to Increase Backstroke Skills

After knowing the steps of doing a backstroke. Now, you can follow these tips to perfect the backstroke technique you just learned:

1. Focus on Body Position

Proper body positioning is critical for effective backstroke. Practice maintaining a streamlined position with your hips close to the surface and avoid excessive head movement.

2. Work on Arm Technique

Improve your arm technique by practicing drills that focus on the catch, pull, and recovery phases. Use tools like pull buoys to isolate and refine your arm movements.

3. Enhance Kick Efficiency

Work on strengthening your flutter kick by performing specific kick sets. Use a kickboard to focus on leg technique and improve kick strength and endurance.

4. Incorporate Dryland Training

Dryland exercises can complement your in-water training by building strength and flexibility. Incorporate exercises like shoulder presses, planks, and leg raises to enhance overall performance.

5. Use Video Analysis

Record your backstroke sessions to analyze your technique. Reviewing footage can help identify areas for improvement and track your progress over time.

Enjoy Your Swimming With Backstroke Technique!

Improving backstroke swimming skills can make a significant difference in your child's performance and enjoyment of the sport. If you're looking to help your child excel, consider enrolling them in Rockstar Academy's Swimming Program. 

Since its establishment in 2011, Rockstar Academy has been trusted to be a family partner in developing their children's interests and talents.

We offer a range of classes, from developmental Mom & Me sessions to advanced levels, ensuring there's a fit for every skill level. By joining our program, your child will also have the opportunity to participate in exciting events and competitions such as the Elite Championships and RockOlympics. 

These experiences are fantastic for discovering their true potential and gaining valuable competitive experience. Plus, you can try out our classes with a free trial class to see firsthand how Rockstar Academy can make a difference. Join us and watch your child's swimming skills soar!

FAQ

How can I improve my backstroke starts?

To improve your backstroke starts, focus on explosive power and precise timing. Practice jumping into the water with a streamlined position, and work on pushing off the wall with strong, controlled kicks.

What common mistakes should I avoid in backstroke?

Common mistakes include improper body positioning, excessive head movement, and incorrect arm technique. Ensure you maintain a flat, streamlined body, keep your head still, and use a high elbow catch during the arm stroke.