Backstroke Swimming: Drills and Tips for Improvement

Improving your backstroke swimming technique involves mastering specific drills and techniques that enhance efficiency, speed, and overall performance in the water. Whether you're a beginner looking to refine your skills or an experienced swimmer aiming to fine-tune your backstroke, here’s a detailed guide to help you achieve better results:

Understanding Backstroke Swimming

Backstroke, also known as back crawl, is a swimming stroke performed on the back with an alternating and continuous arm and leg motion. It's valued for its relaxed breathing pattern and the ability to maintain a streamlined position throughout the stroke.

Key Elements of Backstroke Technique

1. Body Position:

Horizontal Alignment: Keep your body parallel to the water's surface, with your head in a neutral position looking straight up or slightly backward.
Core Stability: Engage your core muscles to maintain stability and minimize unnecessary body movement, which can slow you down.

2. Arm Movement:

Entry: Start with your arms extended straight above your head, shoulder-width apart. Enter the water pinky first, ensuring a smooth and splash-free entry.
Pull: Initiate the pull phase by bending your elbow and sweeping your arm in a semicircular motion outward and downward. Focus on pulling water past your hips to generate propulsion.
Recovery: After completing the pull, lift your arm out of the water near your hips and extend it forward above the water surface in a relaxed manner.

3. Leg Action:

Flutter Kick: Execute a continuous flutter kick from your hips with your legs straight but relaxed. The kick should be small and rapid, generating propulsion without excessive splashing.

4. Breathing Technique:

Timing: Breathe rhythmically by rotating your head to the side as your arm exits the water. Inhale quickly and exhale steadily underwater to maintain a consistent breathing pattern.
Frequency: Due to the natural breathing position in backstroke, focus on breathing regularly to sustain oxygen intake and avoid breath-holding.

Drills and Tips for Improvement

Backstroke Drills: Incorporate drills such as backstroke with a kickboard to focus on kick technique, and one-arm backstroke to refine arm coordination and balance.
Video Analysis: Record your backstroke technique and review the footage to identify areas for improvement in stroke mechanics and body position.
Interval Training: Include interval sets in your workouts to build endurance and speed while alternating between technique-focused and fast-paced swimming.

Conclusion

Improving your backstroke swimming technique requires practice, patience, and attention to detail. By focusing on proper body alignment, efficient arm and leg movements, and rhythmic breathing, swimmers can enhance their performance and enjoyment of this versatile swimming stroke.

For more detailed guidance on backstroke swimming drills and technique, consult reputable sources such as Swimming World Magazine and Swim England.