How To Swim Backstroke

Step 1: Body Position

The supine body position for this stroke is flat and horizontal, with ears slightly below the water surface. Good floaters will find this position relaxing and relatively easy, whereas poor floaters will find it difficult to achieve a comfortable head position.

Step 2: Leg kick

During this stroke the legs kick in an alternating action, continuously up and down to help balance the action of the arms.
Legs should be stretched out with toes pointed (plantar flexed)and ankles should be relaxed and loose with toes pointing slightly inwards.

Step 3: Arm action

Hand should be turned with palm facing outwards and little finger entering the water first. The arm sweeps through the water in a semi-circle, pulling with force just under the water surface, pulling to the outside of the thigh.

Step 4: Breathing

Breathing should be in time with recovery of each arm, breathing in with one arm recovery and out with the other. This encourages a breath to be taken at regular intervals.

Step 5: Timing

Ideally there should be 6 leg kicks to one arm cycle. The opposite leg kicks downwards at the beginning of each arm pull. This helps to balance the body. This may vary according to the swimmer’s level of coordination.

Step 6: More detailed information

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For a detailed Backstroke book, including exercises for perfecting your technique go to:
http://www.swim-teach.com/backstroke-swimming.html