Beginners Technique Workouts

Backstroke Swimming Right Techniques help to Increase Speed

Backstroke Marching Soldier Technique Drill is a great kicking drill as well as rotation. Marching Soldier Drill will not be the swimmers favorite drill because the weigh

Most Swimmers see backstroke swimming as one of the most beautiful swimming strokes out there. When swam correctly, the swimmer appears as if gliding on top of the water with rotating arms in smooth motion. Let’s have a look how to improve Backstroke swimming.

“There is no single way to train, or do anything well. You have to keep thinking, keep doing things.” – Alexander Dale Oen

Body Position and Body Balance

We know Water is denser than air which creates an extra drag.

  1. The best way to face drag as a swimmer is to minimize your frontal surface area(Dome caps are made for Reduce this type of drag).
  2. To best develop this skill, Swimmers must use drills that focus on establishing streamlined balance in the water.
  3. When you are doing the backstroke swimming, you need your body to lay as flat on the surface of the water as much as possible. The closest to the water surface, the less resistance/drag you will feel and this will help you to increase your speed.
  1. Most people have a hard time getting their hips to float on the surface of the water, so they sink down a little below the surface. This is fine (not a serious issue) but try to keep your back as close to the water surface as possible. As I said it will help you to minimize frontal drag and It will be easier to keep yourself flat once you are moving.


Role of shoulders and hips with each stroke.

Your backstroke swimming motions in the swimming pool should not be rigid. Instead, keep them fluid and flexible to get through the water as efficiently as possible.

Let’s have a look how to do it right:-

  1. As you raise each arm, rotate your shoulder upwards.(DO NOT ROTATE YOUR HEAD WITH THIS STEP)
  2. At the same time Rotate the opposite shoulder downwards .You should be using it to pull the other hand under the water anyway.
  3. twist your hips slightly with each kick.
  4. You should have an “wiggling” motion(move up and down with rapid movements.) — your right hip should go down when your right leg kicks and vice versa.

For better Understanding go down to the blog post and see the Backstroke video published by Speedo.

Also Read:-9 Basic Swimming Skills That Count


When you are swimming in an indoor swimming pool, you can use to see the ceiling to make sure you don’t veer off course. As you swim, keep your eyes open and focused on the ceiling. keep yourself traveling in a straight line.

  • If you’re swimming outside, you have fewer options. If there are clouds out, you can keep the clouds oriented the same way to travel in a straight line. If not, try keeping the sun on the same side of your body.
  • But I recommend this technique for this issue, See the picture below:-

Backstroke Swimming Techniques With tips


How to improve your backstroke swimming kick

Having a continuous and strong kick is Important to backstroke swimming. Out of all of the Other swimming strokes, backstroke swimming requires the most vigorous and continuous of kicks.

Kicking technique for the backstroke is identical to freestyle pointed toes, Kicking from the hip in sync with your rotation. Much simple for the freestyler who has already mastered their kick.

A few important aspects to work on:

  1. A continuous leg motion is required. This does not mean you have to hammer with your legs, but rather keep a gentle steady motion.
  2. If the kick stops, the whole lower half of the body will do down, so a steady kick is important.
  3. If you are looking to improve your leg power(Stamina/endurance),  Just focus on pure kick sets whilst on your back.
  4. Leg strength is one of the most important aspects of backstroke.
  5. When kicking, the ankle should remain relaxed but pointed, not flexed.  The ability to bend and point your ankle allows for a snapper motion. Increasing your ankle flexibility will benefit your kick greatly. Try ankle stretches on land or kicking sets using fins.
  6. Use a flutter kick as soon as you are in position on your back, start kicking. Your legs should be straight and close together, and lined up below your hips too. I recommend to use short kicking motions to push yourself in forward direction. For best results, keep your legs straight and kick from your hips rather than from your knees. This will give you more power and prevent you from getting sore knees.


A good way to check on your kick is to tilt your eye gaze down while you’re on your back. You should see your toes break the surface, but not your knees, and should feel like your body position is maintained long at the surface.

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About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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