Swimming: Stroke Development Backstroke

Elite Pulling Pattern
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 little finger first to reduce resistance. The palm of the hand 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, creating a lever to produce more 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 in line with the shoulder as the hand recovers out of the water close to the thigh with thumbs first, elbow straight as the arm is taken past the head to entry point once again.

Dive
Start in the water, 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. Once the whole body is underwater execute a dolphin leg to a maximum of fifteen metres, within the laws of swimming, ascend to the surface in streamlined position throughout the fifteen metres to resume full stroke.

Elite Body Position
Streamlined and almost horizontal in the water with the back of the head in the water and eyes looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high. Increased upper body rotation enabling more power to be applied throughout the pull. Feet and toes pointed to the opposite end of the pool creating some white water splash. Kicking is achieved with knees below the water surface. Ensure good streamlining at all times.

Elite Kicking Action
Steady alternating kick in line with the body close to the water surface. The kick starts from the hips and using the whole of your leg kick through to the toes. Knees kept underwater passing close to each other with feet and toes pointed. Do not start to drive the kick from the knee, (a common mistake which will develop poor propulsion). Feet and toes should just break the water surface creating some turbulent white water splash, producing speed and stability from the lower body. Do not to kick too deep or too shallow, the depth of the kicking action should be consistent and comfortable, alternating the feet to little more than the depth of your chest.