Swimming backstroke effectively requires a blend of proper technique and consistent practice. Many swimmers avoid this stroke due to its unique body position where you can’t see where you’re going. Improving your backstroke technique involves keeping your body position as flat as possible, maintaining head stillness while looking straight up, and ensuring proper hip alignment to maximise streamlining through the water.
To swim your best backstroke, focus on six key elements: body position, head placement, arm movement, leg action, rotation, and breathing rhythm. The legs provide significant driving force in backstroke swimming, complementing your arm movements with a consistent kick. Proper rotation allows for better reach and more powerful strokes.
Regular practice with specific backstroke drills can dramatically improve your performance. Beginners might benefit from using fins during drills to stay afloat more easily while concentrating on technique. With proper form and dedicated practice, anyone can develop a smooth, efficient backstroke that feels natural and comfortable.
Understanding the Basics of Backstroke
Backstroke is unique as it’s the only competitive stroke swum on the back, which presents both advantages and challenges. The stroke requires proper coordination of body position, arm movement, and leg action to achieve optimal speed and efficiency.
Fundamentals of the Backstroke Technique
Backstroke involves a continuous alternating arm motion with a flutter kick. Unlike other strokes, the pinky finger enters the water first during the catch phase, which is a key mechanical difference. Your arms should move in a windmill-like pattern, with one arm recovering above water while the other pulls beneath the surface.
The leg action consists of a continuous flutter kick that originates from the hips. Keep your kicks small and rapid, with toes pointed and ankles relaxed. This helps maintain proper body position and propulsion.
One significant advantage of backstroke is the breathing pattern. Since your face remains above water throughout the stroke, you’re able to breathe continuously without turning your head.
Importance of Body Position and Rotation
Proper body position is essential for effective backstroke swimming. Your body should be horizontal with your hips and legs near the surface. Keep your head steady, with ears submerged and eyes looking straight up.
Body rotation is crucial for maximising stroke efficiency. As each arm enters the water, rotate your shoulders and torso to that side. This rotation should be approximately 45 degrees from the horizontal position.
Maintain a straight line from head to toe, avoiding excessive arching of the back or dropping of the hips. This streamlined position reduces drag and allows for more efficient movement through the water.
The Role of Hips in Backstroke
The hips serve as the power centre in backstroke. They initiate body rotation and connect your upper and lower body movements for a cohesive stroke.
Keep your hips close to the surface of the water to maintain proper body position. When they sink, your legs drop, creating drag that slows you down. Strong core muscles help keep your hips elevated.
The hips should rotate in sync with your shoulders as part of the body rotation. This rotation allows for a more powerful pull phase and facilitates a more natural arm recovery. Proper hip movement also helps maintain balance and rhythm throughout the stroke.
Focus on initiating rotation from your core rather than forcing it with your arms or legs. This creates a more fluid, connected stroke technique.
Mastering the Backstroke Kick
The backstroke kick forms the foundation of efficient backstroke swimming, providing propulsion and stability. A proper kick helps maintain body position and rhythm while reducing drag in the water.
Flutter Kick Mechanics
The backstroke flutter kick should be small and narrow, not long like running strides. Your feet should travel no more than half a foot up and down to maintain efficiency.
Keep your legs relatively straight with a slight bend at the knees. The power comes from your hips, not your knees or ankles.
Focus on the upward movement of your feet, as this generates most of the propulsion in backstroke. Try to flick your toes upward rather than just kicking down into the water.
Maintain a steady rhythm with your kicks—typically 6 kicks per arm cycle. Your ankles should remain relaxed and flexible, allowing for a natural whip-like motion.
Common errors to avoid:
- Bending knees too much
- Kicking too deeply
- Breaking the water surface with your knees
Implementing the Dolphin Kick
The dolphin kick is crucial for powerful backstroke starts and turns. Unlike the flutter kick, this movement involves both legs moving simultaneously in an undulating motion.
Begin with your legs together and initiate the movement from your core, creating a wave-like motion that travels down through your hips to your feet. The power comes from your core muscles, not just your legs.
Keep your ankles loose to achieve a proper whip at the end of the kick. This final flick provides the most propulsion.
Practise timing by executing 2-4 dolphin kicks after each wall push-off before transitioning to your regular flutter kick. This maximises your underwater speed advantage.
Maintain a streamlined position with arms extended overhead to reduce drag while performing the dolphin kick.
Utilising Kickboards for Drill Practice
Kickboards are excellent tools for isolating and improving your backstroke kick technique. Hold a kickboard across your chest while performing backstroke kicks to provide support and maintain proper body position.
This drill allows you to focus exclusively on kick technique without worrying about arm movements or breathing. The float helps you maintain level hips and a proper head position.
Try these kickboard variations:
- Basic Support: Hold the board flat across your chest
- Extended Arms: Hold the board with straight arms above your head
- Single-Arm: Hold the board with one arm while the other remains at your side
Incorporate vertical kicking drills by holding the kickboard vertically in deep water. This builds kick strength and endurance while emphasising proper technique.
For advanced practice, try removing the kickboard entirely and place your arms at your sides, focusing solely on generating propulsion from your kick while maintaining proper body alignment.
Backstroke Arm Technique
Mastering your arm technique is crucial for efficient backstroke swimming. Proper arm movement generates the power needed to move through the water while maintaining good body position and rhythm.
The Backstroke Pull
The backstroke pull begins when your hand enters the water. Your palm should face outward, with your pinky finger entering first. This initial position sets up the entire pull phase correctly.
As your arm moves downward, keep your elbow higher than your hand to create an early vertical forearm. This position allows you to catch more water and generate greater propulsion.
During the pull, imagine pushing the water toward your feet rather than simply moving your arm. Your hand should follow an S-shaped pattern underwater – first outward, then inward and finally outward again as it approaches your thigh.
The most common mistake is dropping the elbow too early, which reduces power. Focus on maintaining a high elbow position throughout the pull phase.
Arm Action and Recovery Stroke
There are two main approaches to backstroke arm action: the straight arm technique and the bent arm technique. The straight arm pull is easier to learn and often used in recreational swimming, while competitive swimmers typically use a bent arm technique.
For the recovery (the above-water portion), your arm should exit the water thumb first near your hip. Keep your arm straight and vertical as it moves above you. This straight-arm recovery helps maintain balance in the water.
Your arm should rotate slightly so that when it re-enters the water, your pinky goes in first. This rotation prepares you for the next effective pull phase.
Try to keep your recovery arm movement smooth and controlled. Jerky movements will disrupt your body position and create unwanted resistance.
Developing an Early Vertical Forearm
The early vertical forearm (EVF) is a technique that improves efficiency in backstroke. After your hand enters the water, quickly establish a position where your fingertips point down toward the bottom of the pool.
To practise this skill, try the following drill:
- Float on your back
- Place one arm above your head in the entry position
- Bend at the elbow to create a vertical forearm without moving your upper arm
- Feel the pressure of the water against your forearm and hand
Developing EVF takes time, but it dramatically increases your propulsive power. Your forearm and hand work together as a larger paddle, pushing more water backward.
Many swimmers find it helpful to practise with hand paddles to better feel the water pressure against a proper vertical forearm position.
Optimising Head and Breathing Position
The backstroke head position and breathing pattern are critical factors that can make or break your technique. Getting these elements right helps maintain proper body alignment and reduces drag in the water.
Maintaining Correct Head Position
The ideal head position in backstroke keeps your head neutral with your spine, not tilted forward or backward. When swimming backstroke, your head should remain still, looking straight up toward the ceiling or sky.
Many swimmers make the mistake of lifting their head too high, which causes the hips and legs to sink. This creates drag and slows you down significantly.
To find the correct position, imagine a small cup of water balanced on your forehead. Your ears should be submerged with water just above your hairline. Proper head position involves keeping your head aligned with your hips and as high in the water as possible.
Try this simple drill: float on your back with arms extended and focus solely on head position. If your legs sink, adjust your head slightly back until you feel balanced.
Breathing Pattern and Technique
Unlike other strokes, breathing in backstroke is relatively straightforward since your face remains above water. However, establishing a consistent breathing pattern still matters for rhythm and efficiency.
Most elite swimmers synchronise their breathing with their stroke cycle. A common approach is inhaling during one arm recovery and exhaling during the other. This creates a steady rhythm that complements your stroke.
Avoid holding your breath, as this creates tension in your body and disrupts your natural buoyancy. Instead, practise continuous breathing—gentle exhales through your nose or mouth followed by natural inhales.
Keep your breathing relaxed and consistent. Tense, irregular breathing can disrupt your stroke timing and body position. Your breathing should be integrated into your overall technique, helping to maintain your rhythm rather than interrupting it.
Advanced Backstroke Drills and Techniques
These specialised drills focus on improving rotation, body alignment and pull technique, which are essential components for faster and more efficient backstroke swimming. Mastering these movements will help you maintain proper form throughout your race or training session.
Single Arm Pull and Rotation Drills
Single arm backstroke is one of the most effective drills for perfecting your backstroke technique. This drill helps swimmers focus on proper rotation and arm movement without distractions.
To perform this drill:
- Keep one arm extended at your side
- Use only the other arm to pull
- Emphasise proper rotation with each stroke
- Maintain a steady kick throughout
Olympic medallist Matt Grevers recommends this as a core drill to develop body rotation and improve hand entry. Aim for 25-50 metres per arm, focusing on quality rather than speed.
Another variation is the catchup drill, where you pause with both arms extended before initiating the next pull. This creates awareness of proper pull patterns and ensures complete rotation with each stroke.
Streamline and Body Alignment
Proper body position in backstroke is crucial for reducing drag and increasing speed. Your hips should remain high in the water without sinking too low.
Try these alignment drills:
- Backstroke Balance Drill: Float on your back with arms extended overhead. Focus on keeping your hips near the surface while maintaining a straight line from fingertips to toes.
- 6-Kick Switch: Take six kicks in a streamlined position before taking one complete stroke. Return to streamline position for another six kicks.
Backstroke swimmers must maintain a slight downward head position with water at ear level. Your face should remain dry with eyes looking upward or slightly back toward your feet. Correct body alignment reduces resistance and enables more efficient propulsion.
Using fins during these drills can help maintain proper body position while you focus on technique.
Avoiding Common Backstroke Mistakes
Swimming backstroke efficiently requires attention to technical details that many swimmers overlook. Addressing these common errors can significantly improve your performance and prevent frustration during practice or competition.
Recognising Backstroke Flags
Backstroke flags are the coloured pennants suspended across the pool that alert swimmers they’re approaching the wall. They’re typically positioned 5 metres from each end of the pool. Many swimmers make the mistake of not looking for these flags and risk hitting their head on the wall.
To properly use backstroke flags:
- Count your strokes from the flags to the wall during practice sessions
- Maintain consistency in your stroke count during races
- Keep your eyes open and look upward rather than to the side
- Practise flip turns regularly with proper timing
Learning to read the flags effectively requires regular practice. Dedicate time in each training session specifically to backstroke turns, working on maintaining your speed while preparing for the wall.
Correcting Leg Kick Errors
The backstroke kick provides both propulsion and balance, making proper technique essential. One of the most common backstroke mistakes is allowing your legs to sink too deep or kick too wide.
For an effective backstroke kick:
- Maintain small, fast kicks that barely break the water surface
- Keep knees mostly submerged during the kick cycle
- Point toes at the bottom of each kick
- Add dolphin kicks off the wall for improved underwater propulsion
Many beginners bend their knees too much, creating excessive drag. Focus on kicking from the hips with a slight knee bend.
To improve, try kick drills with a kickboard held above your chest. This forces proper body position and helps you feel the correct leg movement pattern. Dolphin kick practice is also beneficial – try adding one additional dolphin kick on each repetition during training sets.
Enhancing Performance in Backstroke
Body rotation and targeted speed strategies form the foundation of improved backstroke performance. Mastering these elements will help swimmers move more efficiently through the water whilst reducing drag.
Incorporating Body Rotation Effectively
Body rotation is crucial for backstroke efficiency as it’s a long-axis stroke. Proper rotation allows for better arm extension and more powerful pulls.
To improve rotation:
- Aim for 45-60 degrees of rotation from the centre line
- Keep your head still and aligned with your spine
- Rotate from the hips and shoulders as one unit
Practise rotation drills like single-arm backstroke to develop muscle memory. This exercise forces proper body positioning as you rotate from side to side.
When rotating correctly, your shoulders should break the water surface alternately. This creates less resistance and enables a longer reach with each stroke.
Try the “kickboard hug” drill: hold a kickboard across your chest whilst kicking on your back, focusing on rotating from hip to hip without moving your head.
Speed Strategies to Swim Faster
Increasing backstroke speed requires attention to both technique and training methods. Interval training is particularly effective, alternating between fast-paced swimming and rest periods.
Speed-enhancing techniques include:
- Powerful kick: Develop a strong six-beat kick that originates from your hips, not knees
- Hand entry: Enter the water with your pinky finger first at 11 and 1 o’clock positions
- Catch phase: Quickly establish a solid “catch” to pull water effectively
Work on underwater dolphin kicks after starts and turns—they’re often faster than surface swimming. Limit to 15 metres as per competition rules.
Incorporate backstroke sprints into training. Start with 25-metre sprints at 90% effort with adequate rest, then gradually increase distance as endurance improves.
Pay attention to streamlining. Keep your body high in the water by pressing your chest up and maintaining a neutral head position for reduced drag.
Swimming Apps and Training Resources
Technology has revolutionised swimming training, offering tools that track progress and provide structured workouts. Digital resources can significantly enhance your backstroke technique by providing expert guidance and personalised feedback.
Leveraging MySwimPro for Personalised Training
MySwimPro is a leading swimming app designed to improve technique and performance for all stroke types, including backstroke. The app offers customised workouts based on your skill level and goals.
One standout feature is the ability to enter your current swimming times and receive personalised interval training recommendations. This tailoring helps prevent both under and overtraining.
MySwimPro includes specific backstroke workouts and drills, such as the underwater dolphin kick series that enhances your underwater phase—a critical component of competitive backstroke.
The app also provides video tutorials demonstrating proper backstroke technique, focusing on the six key elements including body position, head alignment and stroke mechanics.
For serious swimmers, MySwimPro offers 1-on-1 coaching support and structured training plans that progressively build your backstroke skills over time.
Frequently Asked Questions
Backstroke swimming presents unique challenges and opportunities for swimmers at all levels. These common questions address technique refinements, common mistakes, speed development and the distinctive advantages of backstroke.
What are effective drills for enhancing backstroke technique?
A highly effective drill is the water bottle balance, popularised by Olympic champion Missy Franklin. This drill helps maintain proper head position by balancing a water bottle on your forehead while swimming.
The single-arm backstroke drill improves rotation awareness and arm technique. Swim using just one arm for several lengths, then switch to the other arm, focusing on a clean entry and powerful pull.
Kick drills with arms extended overhead help develop a strong leg kick whilst maintaining proper body alignment. This builds core strength and promotes the high hip position essential for effective backstroke.
What are the key elements to focus on for a beginner learning backstroke?
Proper body position is crucial for beginners. Keep your head and hips aligned and as high in the water as possible, with your face looking straight up toward the ceiling or sky.
Breathing rhythm should be steady and controlled. Unlike other strokes, backstroke allows continuous breathing, but establishing a consistent pattern helps maintain rhythm.
Arm movement requires attention to entry and pull. The arm should enter the water thumb first, little finger last, directly above the shoulder. The pull should follow a deep pathway under the body.
Which common errors should one avoid in backstroke swimming?
A common mistake is poor head position—either lifting it too high or dropping it too low. Your head should remain neutral with eyes looking upward, creating a straight line from head to hips.
Irregular kicking disrupts rhythm and reduces efficiency. Many swimmers kick too deeply or bend their knees excessively, which creates drag instead of propulsion.
Improper arm entry, such as crossing over the midline or entering too far out to the side, reduces stroke efficiency. The arm should enter directly above the shoulder for optimal mechanics.
How can I increase my speed while swimming backstroke?
To swim faster backstroke, focus on improving your body rotation. Proper rotation increases stroke length and power by engaging core muscles and allowing for a stronger pull.
Develop a powerful kick that originates from the hips rather than the knees. Keep legs extended and sleek while maintaining a consistent rhythm.
Improve your underwater phase after turns. A strong dolphin kick off the wall before transitioning to backstroke can significantly reduce overall time in races.
What benefits does backstroke swimming offer over other strokes?
Backstroke provides excellent postural balance to swimming programmes. It counteracts the forward-hunched position of freestyle and breaststroke, helping prevent shoulder injuries and promoting better spinal alignment.
Breathing is more accessible in backstroke as the face remains above water. This makes it ideal for swimmers with breathing difficulties or those building endurance.
This stroke engages different muscle groups, particularly the posterior shoulder muscles and lower back, creating a more balanced overall development when combined with other strokes.
Why might a swimmer perform poorly in backstroke and how can this be corrected?
Poor body position often causes inefficient backstroke. If hips sink, drag increases dramatically. Focus on keeping hips high by engaging core muscles and maintaining proper head alignment.
Timing issues between arm strokes and leg kicks can disrupt rhythm. Practise with a six-beat kick (six kicks per arm cycle) to establish a consistent pattern.
Lack of spatial awareness is common since swimmers cannot see where they’re going. Develop this awareness by using ceiling landmarks and practising in lanes with backstroke flags to better time turns and maintain straight lines.
