Swimming | Backstroke - Technique Drills

Breath is taken naturally and regularly, clear of the water, as and when required depending on the effort and at least once during every full arm cycle.

Create an arch of the back over the water surface in order to dive through the same point of contact in the water. Once the whole body is underwater execute a dolphin leg kick to a maximum of fifteen metres within the laws of swimming and ascend to the surface in a streamline position to resume full stroke. Never dive into shallow waters.

Start in the water and hold onto the poolside or starting block with both hands about shoulder width apart. Place both feet on the wall with one foot slightly higher than the other to stop any possible slip of the feet. Pull the body into the wall or starting block by creating a tight tuck. Drive the hands and arms backwards over your head allowing the head to follow through to create an arch of the back over the water surface in order to dive through the same point of contact in the water. Never dive into shallow waters.

The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times.

The body is streamlined and almost horizontal in the water. The back of the head in the water and eyes looking up towards the ceiling and and very slightly forwards. Hold the head perfectly still in a central position. The chest is clear of the water surface with hips held high. Increased upper body rotation will enable more power to be applied throughout the pull. The feet and toes are pointed to the opposite end of the pool creating a small amount of white water splash. Kicking is achieved with knees kept below the water surface. Ensure good streamlining at all times.

The hips are kept close to the water surface, ensure your feet are also close to the surface and the head is back looking up towards the sky. Swim almost horizontal in the water pressing your stomach towards the surface for a streamlined position.

Continuous alternating kick in line with the body close to the water surface. The kick starts from your hips and using the whole of your leg, kicks through to your toes. Knees are kept underwater passing close to each other with feet and toes pointed. Do not drive the kick from the knee. Toes should just break the water surface creating some turbulant white water splash, producing speed and stability for the lower body. Do not kick too deep or too shallow, the depth of the kick action should be consistent and comfortable, alternating the feet to little more than the depth of your chest.

Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the water. The palm of the hand then presses down to catch position in the water. At the deepest point following hand entry and with good shoulder rotation, the elbow bends and drops to a deeper position than the hand, creating a lever to produce extra power as the hand pushes towards the feet. The arm starts to straighten as the hand presses downwards before sweeping towards the thigh; The arm then moves inline with the shoulder as the hand recovers out of the water close to the thigh with thumb first, elbow straight as the arm is taken past the head to entry point once again.

The turn is executed by rolling over onto your front on the last stroke into the wall, drop your head down towards the knees and lift the hips and feet upwards as you rotate. Plant your feet on the wall and drive off with both legs. Push off underwater on your back with your arms stretched out in a streamlined position hugging your ears. After the push off execute a dolphin leg kick for a few seconds or up to a maximum of fifteen metres within the laws of swimming. The dolphin leg kick is more powerful than a traditional split kick as the feet are kept together creating good undulation and rythum whilst underwater.