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 a swimming technique for any stroke, the 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 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 of 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 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 on this page is adapted from Coulson (2000)^[1] with the kind permission of Electric Word plc.

References

COULSON, M. (2000) Here's an overview of the basics of technique for all strokes and specific training needs. Peak Performance, 135, p. 6-8

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2003) Backstroke [WWW] Available from: https://www.brianmac.co.uk/swimming/backstroke.htm [Accessed


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	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 a swimming technique for any stroke, the 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 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 of 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 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 on this page is adapted from Coulson (2000)^[1] with the kind permission of Electric Word plc. References COULSON, M. (2000) Here's an overview of the basics of technique for all strokes and specific training needs. Peak Performance, 135, p. 6-8 Page Reference If you quote information from this page in your work, then the reference for this page is: MACKENZIE, B. (2003) Backstroke [WWW] Available from: https://www.brianmac.co.uk/swimming/backstroke.htm [Accessed