Last Updated on July 15, 2024 by admin
In this article, we will provide advice, hacks & tips on the correct position and technique as a part of an overview of backstroke.
Since backstroke is performed on the back, the swimmer cannot engage as many of the body’s larger muscle groups as they can while swimming freestyle or butterfly.
- To compensate for this, backstroke should be performed at a high stroke rate,
- Assisted by the rotation of the swimmer’s body, especially their shoulders, trunk and hips.
Related article on the major muscles used during backstroke
We have produced a related article on the major muscles used during backstroke. You can view it by clicking this link: the major muscles used during backstroke
The competitive start in backstroke is unique because it starts in the water.
- The current law allows backstroke swimmers to kick underwater for 15m at the start and each turn.
- This requires backstroke swimmers to have an efficient, fast and powerful underwater dolphin kick.
Related article on underwater dolphin kicking an introduction
We have produced a related article on underwater dolphin kicking an introduction. You can view it by clicking this link: underwater dolphin kicking an introduction.
Backstroke can be performed as an alternative warm-up and cool-down stroke to freestyle.
- It can also be performed as a recovery stroke for freestyle swimmers complaining of sore or aching shoulders.
Below we have provided an overview of backstroke.
- Giving you a general overview of the stroke
- Then breaking the stroke down into its main constituent parts,
- Providing advice, tips and hacks on the correct position and technique.
A general overview of backstroke
Backstroke is performed in a horizontal supine (face up) position.
- This enables the swimmer to rotate their arms alternately forward, together with the rotation of their body, to provide the main propulsion.
- Secondary propulsion is provided by a straight alternate (flutter) leg kick.
Body position
Your body should be in a horizontal, supine and streamlined position.
- This helps to reduce drag and establishes the correct platform from which an effective arm stroke and leg kick can be performed.
- You should engage your core to help prevent the arch of your back,
- This should help to ensure that your hips and shoulders will not sink too much.
Body rotation
You should rotate your body down your vertical (long) axis, simultaneously from your shoulders, trunk and hips,
- This will help to facilitate a more powerful arm-pulling action,
- You should ensure that you don’t over-rotate,
- As this could cause you to pull too deeply,
- Which could slow down your stroke rate,
- Ideally, you should rotate your body by no more than 30 degrees.
Head position
Your head should be tilted slightly forward, like resting on a pillow,
- This will help to ensure that your hips and legs remain under the surface.
- This should also help to ensure that your back will not be arched and that your hips and shoulders will not sink too much.
- You should ensure that your head is not too high out of the water or bent forward too much, as either could create added resistance.
- You should also ensure that the level of the water covers your ears.
Arm stroke
The main propulsive force in backstroke comes from the arm stroke, which is aided by a smooth rotation of your body, primarily the shoulders, trunk and hips.
The key phases for an effective arm stroke
There are four key phases during the backstroke arm stroke, the entry, the catch, the push and the recovery.
The entry phase
Your arm and hand should enter the water fully extended, in line with your shoulder.
- Your hand should be positioned so that your little finger enters the water first.
- You should ensure that you do not start to pull as soon as your hand enters the water, as this can cause additional drag.
- To further reduce drag, as soon as your hand enters the water, you should turn the back of your hand to face the bottom of the pool.
The catch phase
Following the entry phase,
- You should rotate your body towards your stroking arm, to approximately thirty degrees.
- You should bend at the elbow to approximately ninety degrees,
- While rotating your hand also to ninety degrees,
- You should ensure that your thumb is facing up towards the pool surface and your little finger is facing down towards the bottom of the pool.
The push phase
Following the catch phase,
- You should begin to push the water with your hand, toward your hip
- While ensuring that your hand remains with your thumb is facing up towards the surface and your little finger is facing down towards the pool bottom.
- You should continue to push your hand through the water until your arm is fully extended by your thigh.
The recovery phase
Following the push phase,
- Your arms and hand should exit the water fully extended, with your thumb first.
- Ensure that your palm is positioned so that it brushes your thigh when exiting the water.
- Your arm should be assisted out of the water by the rotation of your body as you start your arm stroke on the opposite side of your body.
- Once your arm has exited the water, you should rotate your hand to ensure it’s in the position to achieve a little finger first entry.
Hand position
Your hand should be positioned to enter the water little finger first.
- Your fingers and thumb should be closed together
- However, to help to gain maximum propulsion, your hands should be slightly separated, at the beginning of the pull phase,
- With a small gap in between each of your fingers,
- With your hand slightly cupped.
Hip position
During backstroke, the hips should be just under the surface which helps to ensure that your legs also remain under the surface.
Hip rotation
You should rotate simultaneously from the shoulders, trunk and hips, to facilitate a powerful arm-pulling action and an effective breathing pattern.
- You should ensure that you don’t over-rotate, as this could cause you to pull too deeply,
- Which in turn could slow down your stroke rate and could contribute to an ineffective breathing pattern.
- You should ideally rotate your body to no more than 30 degrees.
Leg position
Your legs should be close together and under the surface of the water.
The leg kick
An effective leg kick can help to raise your legs to a horizontal position, thus reducing drag.
- The leg muscles are amongst the largest in the body.
- Having a trained, effective leg kick minimises energy and oxygen consumption, whilst providing secondary propulsion.
- Many competitive swimmers use a six-beat kicking pattern.
- With each foot kicking three times per stroke cycle.
Feet position
Your feet should be in a pointed (plantar flexion) position, which helps to reduce drag and places your feet in the optimum position for maximum propulsion.
Kicking technique
The backstroke leg (flutter) kick comprises of two main movements the upbeat, which is the propulsive phase and the downbeat, which is the recovery phase.
- There should be minimal knee bend, one of the most common faults while backstroke leg kicking.
- Kicking with a bent knee increases drag and uses the relatively smaller calf muscles.
Breathing Pattern
Although breathing during backstroke is unrestricted.
- Like many competitive backstroke swimmers, you should adopt a consistent breathing pattern.
- This will help you to ensure that you are breathing effectively.
- The most common and simple breathing pattern is to inhale during the recovery of one arm, then exhale during the recovery of your other arm.
- The tempo of the breathing pattern will therefore be determined by the tempo of the arm stroke.
- The shorter the distance swum the higher the tempo should be.
Overview of Backstroke: Takeaways
In this article, we will provide advice, hacks & tips as a part of an overview of backstroke.
Above we have provided an overview of backstroke.
- Giving you a general overview of the stroke
- Then breaking the stroke down into its main constituent parts,
- Providing advice, tips and hacks on the correct position and technique
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We have provided a swimming resource library.
- This contains links to all of our publications and blog articles.
- Now with an easy-to-use index.
- To access any article simply click on the attached page link: swimming resource library
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We have provided a recommended swimming equipment page.
- It contains the swimming equipment that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: recommended swimming equipment.
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