Improve Your Backstroke Swimming Technique

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Have you got room for improvement when it comes to backstroke swimming technique?  Maybe you're one of those swimmers who gets that sinking feeling half way down the pool?  

Look no further!  I have broken the stroke down into separate parts so that you can focus on it one piece at at time.  That makes learning and improving it a whole lot easier and boosts your confidence at the same time.


Improve your backstroke swimming technique with these 10 top tips


Backstroke Swimming Technique Video Demonstration

Breaking down backstroke technique into it's separate parts makes it easier to focus on one part at a time.  Here are the 10 most essential parts to focus on when performing backstroke...


10 Steps to Better Backstroke Technique

1.  The body must be horizontal and streamlined as possible, with the head inline, eyes looking upwards and remaining steady throughout.

Improve your backstroke body position

2.  The alternating leg kick originates from the hip and remains within the body width.

3.  Toes are pointed with ankles relaxed and the knees bend slightly with each kick.  

4.  The knee bend provides power on the upbeat phase of the kick, finishing as the toes just break the water surface.

Better backstroke kick technique

5.  The hands enter the water little finger first, palm outwards with the upper arm just brushing past the ear.

6. The arm pulls through an S shape pathway, finishing at the hip, palm downwards. 

7.  One arm begins to pull as the other recovers over the water surface.

Improve your backstroke arm technique

8.  Breathing should be regular and in time with the effort phase of the stroke.

Backstroke breathing technique

9.  The leg kick and arm actions should be controlled and steady whilst maintaining a fixed head position. 

10.  All actions should be smooth, continuous and relaxed. 

Backstroke swimming technique timing and coordination

Elevate Your Backstroke To a New Level

If you're ready to take your backstroke swimming technique up a level, then get stuck into my book.  'How To Swim Backstroke' contains clear illustrations and detailed coaching points that make swimming on your back a synch. 

I've broken the stroke down into it's main parts to make the arms, legs and coordination crystal clear.  Gradually piece by piece the stroke comes together and you will be able to learn what each part of your body should be doing.

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Backstroke parts in more detail...

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What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

Kicking Backstroke I Move In The Opposite Direction Not rated yet
When kicking backstroke I move in the opposite direction than I should, counteracting arms movement. So far no swim coach could tell me what I am doing …

Relaxing Whilst Learning To Swim On My Back Not rated yet
I have just started to learn to swim at 47. It was a huge deal for me as have always had a fear of deep water. Ok in the shallow end but any deeper than …

Water On My Face When Swimming Backstroke Not rated yet
I have a problem with water on my face when swimming backstroke. I am learning to swim and enjoy the water and I have a few problems. When doing …

Common Backstroke Swimming Questions and Answers Not rated yet
Why is it necessary for your arms to enter the water at 11 and 1 o'clock during backstroke arm action? Your assumption of an 11 and 1 o’clock entry …

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