Backstroke

Swimming Technique

backstroke body position backstroke leg kick technique backstroke arm technique backstroke breathing backstroke technique timing


Backstroke Technique made EASY!

The best and most essential swimming exercises for improving your basic swimming stroke are contained in our concise and easy to follow PDF documents.

Click here to download simple back stroke swimming exercises.


The majority of the power when swimming backstroke is produced by the alternating arm technique and its horizontal streamlined body position gives it its efficiency. Therefore this is the preferred stroke in competitive races swum on the back.

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The nature of floating on the back, face up (supine) can be a calming and relaxing feeling. Also the face is clear of the water, allowing easy breathing and little water splashes onto the face. On the other hand it can be counter productive at first, as it can give a feeling of disorientation and unease, as the person is facing upwards and therefore unaware of their surroundings. The supine body position is flat and horizontal, with ears slightly below the water surface.

backstroke swimming technique

The legs kick in an alternating action, continuously up and down to help balance the action of the arms. This stroke has two different arm actions: the bent arm pull which is the most efficient, and the straight arm pull, which is the easiest to learn. Therefore the straight arm pull is best for beginners.

Breathing should be in time with recovery of each arm, breathing in with one arm recovery and out with the other. Ideally there should be 6 leg kicks to one arm cycle. This stroke timing may vary according to the swimmer’s level of coordination.

Learn or Improve Backstroke with these Swimming Exercises

Swimming exercises that isolate essential key areas of basic stroke technique and highlight your bad habits. Once you've worked though each element of the stroke and practiced the exercises a few times, you will slowly eliminate your bad habits. Each exercise is designed to be an easy fix for common errors in basic swimming techniques.

Each PDF document contains all the technique elements and key focus points that are relevant to that particular exercise, making it clear, concise and easy to follow.

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Body Position
Static Holding a Float$0.99Add to Cart
Push and Glide Holding a Float$0.99Add to Cart
Push and Glide without a Float$0.99Add to Cart

Legs
Sitting on the Poolside$0.99Add to Cart
Kicking Holding Floats Under Each Arm$0.99Add to Cart
Holding a Float on the Chest$0.99Add to Cart
Holding a Float Behind the Head$0.99Add to Cart
Holding a Float with Arms Extended$0.99Add to Cart
Float Held Over the Knees$0.99Add to Cart
Kicking with Hands Sculling$0.99Add to Cart

Arms
Standing on the Poolside$0.99Add to Cart
Single Arm Pull with Float on Chest$0.99Add to Cart
Single Arm Pull the Using Lane Rope$0.99Add to Cart
Single Arm Pull without a Float$0.99Add to Cart
Arm Action with a Pullbuoy$0.99Add to Cart

Breathing
Full Stroke with Breathing$0.99Add to Cart

Timing
Push and Glide Adding Stroke Cycles$0.99Add to Cart
Full Stroke Overview$0.99Add to Cart

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The best and most essential swimming exercises for improving your basic backstroke swimming stroke are contained in our best selling book. Click here to buy or download it now.

backstroke body position backstroke leg kick technique backstroke arm technique backstroke breathing backstroke technique timing
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Basic Swimming Techniques made EASY!

The best and most essential swimming exercises for improving your basic swimming stroke are contained in our concise and easy to follow PDF documents.

Click here to find out more.


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