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Side Kicking. Kick your legs while on your side
with one arm stretched out down the pool and
your ear resting flat on your upper arm. The
opposite arm will be at your side close to the
thigh. The leg kick should not be too wide and
no more than the depth of your chest. Start the
kick from your hips kicking through to your toes
with feet and toes pointed.

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Dive

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 and arms have entered the
water, push the hands and forearms towards
your feet.

Dive

Catch-Up Backstroke is executed with a one or
two second pause once the opposite hand has
met up with the other. Swim with one arm by
your side or stretched out above your head. This
will slow the stroke down in order to
concentrate on the pull. Keep the legs kicking.

Dive

Backstroke - Top Tips

Your Backstroke kick should start at your hips and finish with your toes creating a small amount of white water splash. The kick will develop good balance within the stroke and tone up the thighs.

Backstroke - Top Tips

To improve your Backstroke, hold a float and kick along the pool making sure your knees are kept underwater. Kick for as long as is comfortable, taking rest intervals as and when required.

Backstroke - Top Tips

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MORE Dive DRILLS

Dive

Kick Breaststroke with hands held together a round your seat. This will develop good s t rength endurance to the legs as high resistance through the water is created from the body position.

Dive