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.

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.

Timing
Ensure coordination of kicking, pulling and breathing into a continuous fluent movement for a smooth controlled stroke. With emphasis on the development of optimum power production within each stroke for a given speed by identifying your individual stroke count and stroke rate. The relationship of stroke length should be identified with the above and varies with each individual and event requirements. Develop optimum feel for the water by the amount of resultant and propulsive force that you apply for a given speed and find true efficiency.

Both hands on wall, feet on wall, knees bent. Push off wall, keep arms by sides. Glide