Backstroke is the only competitive stroke performed on your back. It's great for beginners because you can breathe freely without timing breaths with strokes.
Why Learn Backstroke?
- No breathing coordination needed
- Great for developing feel for the water
- Easier on neck than freestyle for some people
- Excellent for posture and back strength
- Second-fastest stroke after freestyle
Body Position
Proper body position is crucial for efficient backstroke.
Key Elements
- Head position: Look up, head relaxed, ears in water
- Hips up: Keep hips near the surface
- Body rotation: Rotate from side to side (like freestyle)
- Streamlined: Long, straight body line
- Slight recline: About 5-10 degrees from horizontal
Common mistake: Sitting in the water with hips too low.
Arm Movement
The arms move in opposite alternating circles, always straight.
The Backstroke Arm Cycle
1. Entry
- Arm enters water straight, pinky finger first
- Entry directly in line with your shoulder
- Arm is straight above you
2. Catch
- Once in water, rotate your palm outward
- Bend your elbow slightly as arm goes deeper
- "Catch" the water
3. Pull
- Pull your hand down toward your hip
- Keep elbow bent at about 90 degrees
- Hand sweeps in an S-curve pattern underwater
4. Push
- Finish by pushing water toward your feet
- Your hand exits near your hip
- Palm should be pressing down
5. Recovery
- Lift arm straight up out of the water
- Keep arm straight during recovery
- Rotate your arm so pinky enters first
- Arm sweeps up and over in a big arc
Arm Timing
- While one arm pulls, the other recovers
- Arms are always opposite (one up, one down)
- Continuous motion, no pause
Leg Kick (Flutter Kick)
Same as freestyle kick, just on your back.
Proper Technique
- Kick from the hips
- Keep legs close to the surface
- Toes pointed, ankles relaxed
- Knees should just break the surface
- Small, quick kicks
Common mistake: Kicking too deep underwater—keeps you low.
Body Rotation
Like freestyle, backstroke uses body rotation for power.
How to Rotate
- Rotate your shoulders and hips together
- About 30-45 degrees to each side
- Rotate as each arm pulls
- Helps you pull with more power
- Keeps you streamlined
Think: Your body rolls with each arm stroke.
Breathing
The beauty of backstroke: breathe whenever you want!
Breathing Pattern
Even though your face is always out of water, maintain a rhythm:
- Breathe in on one arm
- Breathe out on the other arm
- Creates a steady rhythm
- Prevents holding your breath
Pattern: Inhale left, exhale right (or vice versa).
Putting It Together
Beginner Progression
Stage 1: Back Float with Kicking
- Practice back float
- Add gentle flutter kick
- Keep hips high
Stage 2: One Arm at a Time
- Keep one arm by your side
- Pull with the other arm only
- Focus on technique
- Switch arms
Stage 3: Full Stroke
- Both arms alternating
- Add body rotation
- Maintain steady kick
Common Mistakes
Swimming on a Slant
Problem: Not swimming straight, veering to one side Fix:
- Keep head still, eyes looking up
- Equal power on both arms
- Practice with a lane line above you
Splashing Too Much
Problem: Kicking creates big splashes Fix:
- Kick closer to the surface
- Keep toes just breaking the surface
- Relax your ankles
Bent Arm Recovery
Problem: Bending your arm during recovery Fix:
- Keep arm straight as it comes out of water
- Think "thumb to thigh, pinky to sky"
Hips Sinking
Problem: Lower body sitting low in the water Fix:
- Look up, not at your feet
- Keep your core engaged
- Faster kick tempo
Practice Drills
Single Arm Backstroke
- Keep one arm by your side
- Stroke with only the other arm
- 25 meters each arm
- Focus on the catch and pull
Backstroke with Kickboard
- Hold kickboard on your stomach
- Kick on your back
- Focus on keeping hips up
- Practice body rotation
3-3-3 Drill
- Take 3 strokes with right arm only (left arm extended)
- Take 3 strokes with left arm only (right arm extended)
- Take 3 strokes with both arms
- Repeat
Double Arm Backstroke
- Both arms move together (like butterfly on back)
- Helps feel the proper S-curve pull
- Builds shoulder strength
Avoiding Collisions
Since you can't see where you're going:
- Count your strokes: Learn how many strokes to the wall
- Look for backstroke flags: In pools, flags hang 5 meters from the wall
- Feel the water: Calmer water means you're near the wall
- Use lane lines: Keep them visible in your peripheral vision
Sample Backstroke Workout
Warm-up:
- 100 meters easy freestyle
Technique:
- 4 x 25 single arm backstroke (right)
- 4 x 25 single arm backstroke (left)
- Rest 15 seconds between each
Main Set:
- 6 x 50 meters full backstroke
- Focus on rotation and high hips
- Rest 30 seconds between each
Cool-down:
- 50 meters easy backstroke, counting strokes per length
Key Takeaways
- Keep hips high and head back
- Pull with an S-curve motion underwater
- Recover with a straight arm
- Rotate your body with each stroke
- Kick just below the surface
- Breathe in rhythm even though you always can
Backstroke is often easier for beginners than freestyle because breathing is simpler. Use it as a rest stroke during long swim sessions!