How To Swim Backstroke
How To Swim Backstroke?
Step 1: Body Position
The body position is flat and horizontal like a plank. The backstroke body position is parallel to the surface of the water. The water should cover your ears almost completely. The head and spine remain centered and head fully supported by the water. Hips and shoulders remain near or at the water surface, rolling together with the stroke. Legs remain with knees closer together to maximize efficiency.
Step 2: Leg Action
Always make sure to point your toes with the ankles relaxed. Keep your legs close together and kick from the hips rather than the knees The upward kick provides propulsion and makes sure the kick comes from the hip. Legs should be stretched out with the toes pointed (plantar flexion). Ankles should be floppy, not flexed. Ankles have to be relaxed and loose with toes slight pointing inwards. Keep your ankles relaxed and your knee slightly bent on the downbeat. Straighten when the leg starts to kick upwards. Toes should kick to create a a lot of bubbles like boiling water but not break the surface. The thing to remember for backstroke kicking is to make a lot of bubbles; make the water boil by your toes.
Step 3: Arm Movement
Entry with pinky finger entering first, palm facing out and the arm will remain close to the shoulder line. Shoulders roll, and the elbow bends slightly as the arm sweeps downward and outwards. As the hand sweeps inline with the shoulder, the palm will changes its to sweep upwards in inwards to the hips. The elbow should then bend 90 degrees pointing to the pool floor.
The arm action will then sweeps inwards towards the thigh with the palm facing downwards. The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll.
Thumb will exit the water first with the back of the hand facing your body. The shoulder will roll again with the shoulder of the recovering arm rolling upwards., Arm rotates 180 degrees over the shoulder like a big rainbow arc. Palm will turn outwards when the hand is straight to ensure that the hand enters the water with pinky finger first during recovery.
Rotate your shoulders and hips with each stroke
Step 4: Breathing Technique
Avoid holding your breath as much as possible. Breathe once per arm cycle. A good policy is to breathe in as one arm leaves the water, then breathe out as the other leaves the water. Repeat this pattern with deep breaths to keep your breath steady.
A consistent breathing pattern will aid the rhythm of your stroke.
- Your head should be still and your neck relaxed. Holding your head up too high will cause strain to the neck and slow you down in the water.
- Don’t let your hips drop too low as this will slow you down – try and keep your body close to the surface of the water.
- Rotate your shoulders and hips with each stroke
- Thumb comes out first, with your pinky into the water
- Breathe once per arm cycle