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  • Writer's pictureAli K

Cutting edge tips for improving your Backstroke Technique

Updated: Mar 23, 2021

To guarantee you are getting the most from your backstroke in your training, here are a couple of cutting edge tips.

Backstroke Start Pablo Navarro Ortega
Backstroke Start

In the water

Improvement in backstroke starts with an excellent body position. i) Keep the body as level as you can

ii) Be streamlined with a slight slope

iii) Flutter kicks just underwater.

Try not to allow your hips to drop too low as this will create resistance – attempt and keep your upper body out of the water.

Your head ought to be still and your neck lose. Holding your head up too high will make strain the neck and moderate you down in the water.

The water level should cover your ears and your eyes should gaze upward and back toward your feet.

Create energy by pivoting your shoulders and your hips, strong roll action is the key here. As one arm lifts out of the water, the other begins the propulsive stage under the surface.


Here are three simple, yet powerful pointers that will create an impact in the pool. i) Lead with your thumb as your arm emerges out of the water. The arm ought to be straight.

ii) Your little finger needs to enter the water first with your arm straight and your palm facing outwards.

(Don't promptly pull with your hand after it enters the water – this will make obstruction and you will not be able to catch the water.)

iii) Turn your palm so it is facing outwards scull your hand smoothly outwards and downwards until it arrives in a line between your upper chest and shoulders with your elbow bent. Now, pivot your hand again so your palm is looking towards your feet, at this point push through the water until your arm is completely fixed (whipping like action with your hand).

Once your arm is completely flexed by the thigh and streamlined, it can be lifted out of the water again by the rolling action of the shoulders.


Keep your legs near one another and kick from the hips as opposed to the knees. i) Keep your lower legs loose and your knees slightly bent on the downbeat.

ii) Kicking fast, flutter and as quickly as you comfortably can.

iii) Swimmers may kick up to six beats for each arm cycle while longer distance swimmers will commonly utilize less.


Try not to hold your breath, normally, a breath is taken each time an arm finishes a full cycle. Take a breath as one arm passes your ear and breathe out as the other arm passes.

A consistent breathing pattern will aid the rhythm of your stroke.

Keep swimming,

Coach A

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