Improving And Mastering In Backstroke

7 BIGGEST Mistakes Swimmers Make

From all four competitive swimming strokes(freestyle, backstroke, butterfly, breaststroke), backstroke provides itself most to a break in kick. The strong arm drive and remarkable body rotation indicates that swimmers usually permit for a pause in their kick without even understanding it’s occurring. this technique will help you to increase your backstroke kick that increases upon each body rotation.

Backstroke swimmers have to do lots of backstroke. Frequently, swimming programs are based around freestyle so that more distance can be covered in each session. Backstrokers should swim backstroke regularly.


Body position Sitting up in the water is the most significant error made in backstroke: if your hips go down , your body develops resistance which slows you down. Try and swim with your body close to near to the surface of the water – visualize you are lying in a bed with your head on a pillow and push your belly up to the ceiling, keeping your tummy flat.

When boosting your backstroke objective to maintain your body position as level as you can to be streamlined with the water with a small incline down to the hips to maintain the leg action underwater.

  • Do not allow your hips drop too low as this will slow you down, try to keep your body near to the surface of the water. The water level should cover your ears, as well as your eyes, should look up and back.
  • Your head should be still and your neck loosened up. Holding your head up too high will certainly create pressure to the neck which creates strain and slows you down in the water.
  • Like in front crawl, produce momentum by rotating your shoulders and also your hips. As one arm raises from the water, the other begins the propulsive phase below the surface.
  • In Backstroke Arm action is very important which Lead with your thumb as your arm comes out of the water. The arm needs to be raised out by the motion of the shoulders- not the other method around.
  •  Backstroke2Your little finger should get in the water first with your arm straight directly and your palm lift in an outward direction. Your arm should pass by your ear before getting in the water between the shoulder line and the center line of the head.

Do not quickly pull with your hand after it gets in the water-this will create resistance by which your speed will go down and your body will feel tired very quickly.

Breathing and Head position in Backstroke

This stroke is led by the head which is completely assisted by the water. The neck should be relaxed to make sure that the head is held still. Typical errors are to hold the head up too high creating strain or letting it fall to far backwards which can cause you to swallow water.Backstroke3

Since the face is out of the surface of the water, breathing is usually much easier compared to other strokes. However, rhythm remains challenging for many. Taking a breath constantly and uniformly.


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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  • I need nutrion pointers for my 14 yo daughter. She is a picky eater and is a great swimmer , but could be better with proper eating.

    • HI JUDY!
      thanks for contacting us here is some simple but effective points that help your daughter!
      1. Simple carbs directly before, during and directly after workouts.
      2. A little protein before a workout goes a long way.
      3. Hydration is very important because during swimming lots of sweating occurred, therefore to recover this we need to hydrate during the workout.
      It is important that your child has a sensible breakfast on the morning of the gala, if there is time. Some good suggestions are:
      – breakfast cereals – fortified with vitamins and minerals, and served with semi-skimmed milk.
      – bread and bread products – muffins, crumpets, pancakes with honey.
      – cooked breakfast, with lean bacon, eggs, tomatoes, mushrooms and hash browns (all oven baked).
      Drinks – this can be milk, fruit juice, or water.
      Fresh fruit – bananas are very good source of energy, and again can be eaten en route.

      It is better that you provide a packed lunch for your child. The following are some ideas for lunch time:
      – filled rolls/sandwiches/pitta breads/bagels with a protein base – try and use wholemeal varieties if possible.
      – pasta/rice/couscous salads with a protein base, and vegetables mixed through it. Add low fat salad dressing or mayonnaise, if required.
      – chicken pieces.
      – salad or crunchy crudités – add dips for extra flavour.
      – fruit – this can be fresh, tinned, dried, fruit smoothies, or juice.
      – dairy products – yoghurts, probiotic drinks, piece of cheese.
      – drinks.

      Probably the most important items that they will need during the day. Snacks should be healthy, and easy to eat on poolside. There is a large selection of snacks available in supermarkets. A few good ones to try are (but no sweets!):
      – cereal bars, oatcakes, fruit/malt loaf, muffins, pancakes, teacakes, spiced buns.
      – fruit – this can be as before.

      READ THIS:-

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