How to swim Backstroke?

Through various advancements in recent years, the backstroke has made great strides in speed and mechanics. World-class backstroke swimmers have recently not only equaled butterfly times but also surpassed them! Underwater kicking, forward turns, and stand-up starts have, in some cases, reduced the actual amount of swimming backstroke to as little as 50 to 60 yards over the course of a 100-yard race. For that reason, it is particularly important to pay attention to details such as streamlining, wall exits, and turn speed.

While this section is concerned with the stroke itself, strong backstroke swimmers will not hesitate to spend additional time on streamlining drills, turn speed drills, and underwater kicking drills, both flutter and dolphin style.

Stroke Mechanics

Entry

• The backstroke swimmer should exit the walls (from a start or turn) with both arms extended overhead in the streamlined position.
• Once the stroke has begun, the entry of the arm is made with:
  • The hand extended to full arm length above the head.
  • Elbows straight.
  • Little fingers entering first and palms facing outward.
• This positioning allows the swimmer to roll to the side more easily and enter the water with minimal resistance.

Common Mistakes in Entry

• Over-reaching beyond the center line of the body.

• Under-reaching (not extending the hand above the shoulder).

• Smashing/slapping the hands into the water, increasing resistance and slowing the swimmer down.

• The swimmer should rotate about the waist, ensuring:

  • Stroking shoulder is driving down.
  • Recovering shoulder is rising out of the water.

• The swimmer’s head should be very still, breaking the water at or just below the very top of the head. The entire stroke should rotate around the head.

Catch

• The hand travels forward, downward, and outward while the palm rotates to a downward pitch.
• When rotated correctly:
  • The elbow flexes.
  • The propulsive phase begins.
• Incorrect hand rotation can cause bouncing in the water, increasing resistance and slowing forward motion.

Common Mistakes in Catch

• Dropping the elbows due to insufficient downward and outward palm force.

Down Sweep

• The hand should be pitched downward, outward, and backward.
• Some swimmers cup their hand slightly to increase the “airfoil” effect.
• Speed should increase throughout the motion, generating more forward momentum.

Up Sweep

• A short transition phase, not a propulsion phase.
• Hands pitch slightly upward as the body rotates back in the opposite direction.

Final Down Sweep

• Hands push past the thigh, generating strong propulsion.
• More force exerted = increased speed.
• A good push will cause hands to bounce into the recovery.

Recovery

• Hands rotate inward to exit the water with thumbs up.
• Arms recover straight up and over the head with a high, straight elbow.
• Shoulders should be high on recovery to prevent drag.

Common Mistakes in Recovery

• Not rotating elbows backward.
• Recovering low and to the outside.
• Not lifting the shoulder first at the beginning of recovery.

Kicking

• Quick and narrow kicks.
• Six kicks per arm cycle.
• Dolphin kicks should be used off walls if efficient.
• Swimmers should improve dolphin kicks, as they have been proven faster than flutter kicks off the walls.

BACKSTROKE KICKING DRILLS

Land Kicking

• Sit with legs extended, toes pointed, and back straight.
• Lift legs 8-12 inches off the ground.
• Flutter kick in the air with straight knees.
• Helps swimmers understand that the kick is generated from the thigh, not the knee.

Two Hands Up Kicking

• Interlock hands overhead and kick on the back.
• Ensures correct body position and streamlining.

Underwater Kicks

• Performed underwater with both arms extended.
• Exhale slowly during the kick.
• Helps swimmers adjust body position for better streamlining.

Dolphin Underwaters

• Dolphin kick variation of the underwater kicks.
• Helps generate more speed and momentum off the wall.

Flipper Kick-Outs

• Underwater kicking with fins, followed by a quick explosion to the surface.
• Take 2-3 kicks on the surface before relaxing into a normal stroke.

Two Hand Straight Up

• Hands held vertically to add resistance to shoulders.
• Develops strong legs and a constant kick.

Spoon Drill

• Arms held straight down close to the body.
• Kicking with a rocking motion from side to side.
• Purpose: Improves body rotation.

One Arm Up, One Arm Swim

• Swim one arm backstroke, keeping opposite arm raised.
• Improves high shoulder recovery, deep pull, and balance.

1/4 Raisers & 1/2 Raisers

• Stroke with one arm, but recover the other arm 1/4 or 1/2 of the way up.
• Improves stroke balance and efficiency.

Six Beat Switch

• Rotate 45 degrees with one arm extended overhead.
• Hold position for six kicks, then switch arms.
• Improves body position and kicking.

BACKSTROKE BALANCE & POSITION DRILLS

Dixie Cup Drill

• Swim with a half-filled Dixie cup on the forehead.
• Forces better head balance and prevents excessive roll.

Chin Touchers

• During recovery, touch chin with shoulder.
• Slower stroke to ensure proper technique.
• Purpose: Helps swimmers with little or no body roll.

Spin Drill

• Start by spinning arms rapidly in a sitting position.
• Gradually slow arm speed while leaning back into the water.
• Helps create correct backstroke mechanics.

Refer to this link before if you want to find out more or how to swim Breaststroke or how to swim Freestyle.