TIPS AND COACHING IN OUR FREE JUST SWIM MEMBERSHIP

Following are a few advanced tips for improving your backstroke technique so you can make the most of your time in the pool.

Getting in the water

Your body position should be as flat as possible when improving your backstroke with a slight slope in the hips to keep your leg movements underwater.
Make sure you keep your body close to the surface of the water and don't let your hips drop too low.
Keep your neck relaxed and your head still. The strain on your neck will slow you down in the water if you hold your head up too high.
The water should cover your ears and your eyes should look upwards and backwards.
You can generate momentum by rotating your shoulders and hips, just like in front crawl. As one arm lifts out of the water, the other begins its propulsion beneath the surface.

"Backstroke Technique Tips

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As you lift your arm out of the water, lead with your thumb. Shoulders should move first before the arm - not the other way around.
With your arm straight and palm facing outward, you should put your little finger in the water first. Before entering the water, your arm should pass over your ear between your shoulder line and the centre line of your head.
After it enters the water, do not pull on it immediately - this will cause resistance.
Turn your palm so that it is facing the bottom of the pool and scull your hand outwards and downwards until it is in a position between your upper chest and shoulders, with your elbow bent.
Turn your hand so your palm faces your feet at this point, then push through the water until your arm is fully flexed by your thigh ready to be lifted out of the water again by rotating your shoulders.

Kick from the hips instead of the knees and keep your legs close together.
On the downbeat, your knee should be bent slightly.
You should kick as hard and as fast as you feel comfortable. A sprinter may kick up to six times per arm cycle, whereas longer distance swimmers use fewer.

Do not hold your breath. An arm usually completes a full cycle before a breath is taken. As one arm passes your ear, breathe in and exhale as the other passes.
The rhythm of your stroke will be improved by consistent breathing.

Rotate your body on to the front and stop both arms at your thighs as you approach the wall.
Underwater, perform a forward somersault and plant your feet on the wall with your knees open.
As you are lying on your back, straighten your legs powerfully, then squeeze your arms to your ears, with one hand on top of the other.
Stay streamlined and parallel to the surface of the water.
Start an alternating or dolphin leg kick as soon as you feel your momentum slowing, and while the body is still submerged, start your first arm action to raise the head to the surface.