Improving the Backstroke Arm Stroke: An Introduction

Last Updated on November 15, 2022 by admin

In this article, we will provide advice, drills, hacks and tips, as an introduction to improving the backstroke arm stroke.

To help make a swimmer’s backstroke more powerful and efficient.

What is the backstroke arm stroke?

The backstroke arm stroke is a continuous alternating arm stroke, used during backstroke to provide the primary propulsion.

How to perform the backstroke arm stroke

To perform an effective backstroke arm stroke, the swimmer should ensure that they adopt the correct body and head position.

Body position

The swimmer’s body should be horizontal, supine (on their back) and streamlined.

Head position

The head should be tilted slightly forward, like resting on a pillow, to help ensure that their hips and legs remain under the surface.

Feet position

The leg kick provides backstroke with a secondary source of propulsion.

Therefore, the swimmer’s feet should be in a pointed (plantar flexion) position.
This helps to reduce drag and places the feet in the optimum position for maximum propulsion.

Body rotation

A smooth rotation of the swimmer’s body should be performed during the arm stroke.

Primarily from the shoulders, trunk and hips,
At an angle of approximately 30 degrees,
To help engage the swimmer’s back and chest muscles during the arm stroke.
Also, to aid the swimmer when recovering their arm from the water.

Arm Synchronisation

Backstroke is performed with a continuous alternating arm stroke

Swimmers should ensure that their arms are correctly synchronised.
As one arm is recovering from the water,
The other arm should be in the water at the start of the catch phase.

The key phases for an effective backstroke arm stroke

There are four key phases during the backstroke arm stroke, the entry, the catch, the push and the recovery.

The entry phase

The swimmer’s arm and hand should enter the water fully extended and in line with their shoulder.

Their hand should be positioned so that their little finger enters the water first.
They should ensure that they do not start to pull as soon as their hand enters the water, as this can cause additional drag.
So, as soon as their hand enters the water, they should rotate their hand so that the back of their hand faces the bottom of the pool.

The catch phase

Following the entry phase and as a part of a continuous arm action,

The swimmer should begin to rotate their arm
Whilst bending at their elbow to approximately ninety degrees,
Until it is positioned level with their shoulder.
Their hand should also be rotated to ninety degrees,
So, that their thumb is facing up towards the pool surface and their little finger is facing down towards the bottom of the pool.
The swimmer’s hand should also be vertical to the surface, enabling them to begin to push the water backward towards their feet,
They should also rotate their body towards their stroking arm, to approximately thirty degrees.
To help engage the large chest and back muscles groups,

The push phase

Following the catch phase and as a part of a continuous arm action,

The swimmer should continue to push the water with their hand, towards their feet.
While ensuring that their hand remains,
- With their thumb facing up towards the pool surface
- Their little finger is facing down toward the bottom of the pool.
- It is vertical to the surface.
The swimmer should continue to push their hand through the water until their arm is fully extended by their thigh.

The recovery phase

Following the push phase and as a part of a continuous arm action,

The swimmer’s arms and hand should exit the water fully extended, with their thumb first.
The swimmer’s palm should be positioned so that it brushes their thigh as it exits the water.
Their arm should be assisted out of the water by the rotation of the swimmer’s body as they start their arm stroke on the opposite side of their body.
Once the swimmer’s arm has exited the water, they should begin to rotate their hand to ensure it’s in the position to achieve a little finger first entry.

Backstroke arm stroke drills

Listed below are two of our favourite backstroke arm stroke drills.

Single-arm stroke

Purpose: This drill helps to develop the swimmer’s arm stroke and body rotation skills.

How to perform this drill: The swimmer should start this drill with a push & glide in a horizontal streamlined supine (on their back) position,

While performing a steady flutter leg kick.
They should fully extend their right arm above their head while placing their left hand by their side.
The swimmer should then proceed to perform a series of single-arm strokes with their right arm.
They should ensure that they smoothly rotate their shoulders, trunk and hips onto their right-hand side, at an approximate thirty degrees angle, during every single arm stroke.
They should complete this drill for one length/lap of the pool (25m).
The swimmer should repeat this drill by performing left arm single arm pulls.

Variations: Younger or inexperienced swimmers may find this drill easier by holding a kickboard with their non-pulling arm to their chest or using fins.

Catch-up

Purpose: This is a classic drill to further develop the swimmer’s arm stroke and body rotation skills.

How to perform this drill: The swimmer should start this drill from a push & glide in a horizontal streamlined supine (on their back) position, while performing a steady flutter kick.

They should fully extend both arms above their head in a streamlined position (figure 1).
The swimmer should then slowly and smoothly, rotate their body onto their right-hand side, at an approximate thirty degrees angle.
Then they perform a single-arm stroke with their right arm (figure 2).
The swimmer should ensure that their right arm finishes the stroke back into a fully extended streamlined position (figure 3).
Once the swimmer’s right arm has ‘caught up’ with and is alongside their fully extended left arm.
The swimmer should then rotate their body onto their left-hand side, at an approximate thirty degrees angle and perform a single-arm stroke with their left arm (figure 4).
The swimmer should ensure that their left arm finishes the stroke back into a fully extended streamlined position (figure 5).
They should repeat this drill for one length/lap of the pool (25m).

BACKSTROKE Competitive Swimming Drills

EatSleepSwimCoach has produced a competitive swimming drills publication for backstroke,

Which is now available in both Amazon Kindle and paperback formats.

For information regarding this publication please follow the Swimming publications link on our website https://eatsleepswimcoach.com/publications/

Takeaways