Outside of competitive swimming, the backstroke is most often used as a resting stroke. When fatigued, a will swimmer will float on his back. Adding a simple stroke allows the swimmer to alternate forward momentum with resting in deep water. The backstroke utilizes the arms in a windmill fashion and is broken into four components: bend, reach, pull and glide. Practice these movements on land to learn the technique and timing before trying them in the water.
Land Practice
Step 1
Stand with arms to your side. Fingers will be together and pointing down with the palms resting against the outside of the thigh, thumbs forward.
Step 2
Slide the right hand up your side, bending at the elbow, until your palm reaches the armpit. The elbow should be approximately 90 degrees from your hip. This is the bend of the stroke.
Step 3
Extend the right hand up and over the head, stretching as far as possible, with the inside of the right elbow near the right ear. This is the reach phase of the technique and sets the arm up for the critical portion of the stroke that propels the swimmer forward.
Step 4
Pull the right hand down, making a large backward circle, toward the starting position at the hip. This is the pull stage and is what gives power to the stroke. The fingers should be kept together and slightly cupped to maximize the hand's surface area in the water.
Step 5
Repeat the bend, reach and pull steps with the left arm while the right arm is along the right side of the body, hand near the hip.
Water Practice
Step 1
Lie on your back and push off from the pool wall with your feet. Keep both arms extended over your head in the reach position. This gives you forward momentum and will help keep you afloat while learning the stroke.
Step 2
Bring the right hand up to the right armpit while keeping the left arm extended. Keep the right elbow parallel to the surface of the water.
Step 3
Reach the right hand over your head, extending as far as possible in the water. As the right hand moves up, the left hand begins to move down toward its starting position at the left hip. Think of the hands as being connected by a string and a pulley. When one hand goes up, the other goes down.
Step 4
Pull the right hand down, through the water, once the arm reaches full extension. As the right hand moves down toward the right hip, the left hand begins the bend stage with the hand moving toward the left armpit.
Tips and Warnings
- Kicking in the backstroke is minimal and is typically used to keep the legs from sinking and is not a major contributor to forward momentum. Utilize leg buoys or floats that can be held between the knees to keep the legs on the surface of the water so you can concentrate on your arm strokes.
- Backstroke beginners will inevitably inhale water when learning this technique. Don't panic. Just stop and tread water, or stand in the pool, and start over again. With practice, you will find an ideal position for your head based on where your body sits in the water.
Things You'll Need
- Swimming pool
References
- BBC: Swimming Guide
- "Mastering Swimming"; Jim Montgomery, Mo Chambers; 2009
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