Backstroke

An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery. When considering swimming technique for any stroke, analysis should follow the format described below, in this order:

  • 1. Leg kick
  • 2. Arm cycle
  • 3. Timing
  • 4. Breathing

The leg kick will control the body position in the water, while the arm cycle will provide the propulsive force. The timing between the two is vital to the efficiency of the given stroke in order to provide a greater speed through the water with minimum wasted energy.

Finally, breathing technique should be analysed to ensure that when you breathe your overall technique is not disrupted in any way that would cause a breakdown in efficiency.

Backstroke

Because of the required shoulder roll during backstroke swimming and a slightly weaker arm cycle, the legs play a more important part in adding a propulsive force to the stroke. The key, however, is to ensure that the feet work just under the water surface and not above it, to ensure that the full kicking movement is propulsive and not against thin air.

The arm cycle

Recovery

Thumb first, arm fully extended, rotate the arm laterally through the shoulder joint, keeping in line with the body, gradually turning the hand laterally at the wrist ready for the entry. Allowing the opposite shoulder to drop will lift the recovery shoulder to help balance the stroke and create a more powerful propulsive phase.

Entry & Catch

Little finger first, drop the shoulder to allow a reach and "catch" the water with the hand cupped. The arm should flex slightly at the elbow to assist in the catch.

Down Sweep

Continue to flex the arm at the elbow as you press laterally, then downwards as you pull the hand towards the shoulder and chest, keeping that shoulder in the drop position.

Press

With the arm close to the body, press the water towards the feet in line with the body, ensuring full arm extension is achieved.

Article Reference

The information presented on this page is adapted from an article which was first published in Peak Performance issue 135.

Swimming

Strength Training For Swimmers

Most swimmers and swim coaches believe the number of hours spent in the pool is the main ingredient of swimming success. Distances of between 6 km and 10 km per day are not uncommon in elite swimming circles.

However, this book reveals the key to success is not the traditional high-volume model of training, but a much shorter, race-pace-specific program of exercises performed away from the pool.

Select this link for more information on Strength Training for Swimmers.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2