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Swimming: Backstroke - Top Tips

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Backstroke kick on your side with or without a float will develop the correct depth of kick and should be no deeper than your chest. The kick should start at your hips and finish with your toes. Good kicking will develop core balance within the stroke and tone up the thighs.

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Backstroke - Top Tips:

To improve your Backstroke, swim double arm backstroke to develop good balance and symmetry within the stroke. This will also help maintain good flexibility across the shoulders and can be used a cool down drill.

Backstroke - Top Tips

Backstroke - Drills:

Double Arm Backstroke or Old English Backstroke will keep or increase flexibility across the chest. Watch the arms and hands recover over the water surface. As the arms recover the little fingers cut into the water first. Once the hands have entered the water exaggerate the drop of your elbows underwater before the hands and forearms push towards your feet.

Backstroke - Drills

Backstroke - Top Tips:

When you are swimming Backstroke practice your arm stroke by holding a float above your head and watch the opposite arm recover correctly as you swim. Keep your arm straight as it recovers over the water and hugs past your ear entering the water with little finger first.

Backstroke - Top Tips

Backstroke - Drills:

Single Arm Backstroke will develop extra
pulling strength and shoulder rotation.
Concentrate on the pulling pattern with one
arm at your side. Alternate 5, 10 or 15 metres
with the right arm and 5, 10 or 15 metres with
the left arm, lifting the opposite shoulder
towards the chin as the arm recovers.

Backstroke - Drills

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