Tips to correct the most common mistakes in Backstroke

Backstroke is one of the styles of swimming where the athlete swims on their back and can breathe at any time without holding their breath. As a rule, the only tricky thing is to manage where you need to swim and how long you need to swim to the other end of the pool.

Sure, here are some tips to improve your backstroke swimming technique:

Timing and Rhythm:

Establish a steady rhythm between your arm and leg movements. Coordination is key for a smooth backstroke
The arm and leg on one side of your body should move in harmony

Drills and Practice:

Incorporate drills like one-arm backstroke, sculling, or using a kickboard to focus on specific aspects of your technique
Regular practice and drills will help refine your technique and build muscle memory

Watch and Learn:

Watch videos of proficient backstroke swimmers to observe their technique
Consider working with a coach or getting feedback from experienced swimmers to identify areas for improvement, you can Find a swimming coach click on link
Remember, practice and consistency are crucial for mastering any swimming technique. Focus on one aspect at a time and gradually bring everything together for a smooth and efficient backstroke

Body position

The most crucial thing in backstroke is body position - streamline. We used to hear a straight body position on the back, but it does not express so clearly. The neck is higher about the dorsal vertebrae, which creates the appearance of rounding in the back. The properly body position makes lift and reduces the swimmer’s drag.

What reasons can cause the incorrect position of the body?

Poor understanding of the centre of gravity and buoyancy
The high position of the head
Not enough air in the lungs
Incorrect kicks
Incorrect pull

Wrong:

Here’s what to do instead

The angle of attack of the water is approximately 6 -8 degrees
The head, neck and spine are in one line and create the appearance of rounding in the back
The face is only visible above the surface of the water
The chest is close to the surface of the water or visible above the surface of the water if the swimmer swims fast
Legs making kicks underwater, close to the surface of the water
Arms pull sideway

Correct:

Tips:

Try to keep your head and neck neutral while looking up. Don’t look down on your feet. It will create drag and slow you down.

Body rotation

When the body rotates, the resistance of the body in water decreases.

What reasons can cause the incorrect position of the body?

Intense body position to the surface of the water
During the recovery arm, the shoulder, and an armpit is not visible from the water

Wrong:

Here’s what to do instead

The rotation of the body varies from about 20 to 40 degrees with the water while shoulders and chest are above the line of the pelvis and abdomen.

Correct:

Tips:

Try to rotate your hips and torso around the axis line of your body

Breathe

Inhalation on the back is essential and performed the same way as in other styles. But the main feature is that the position of the athlete’s body on his back while his head above the surface of the water allows you to take a breath at any time. You do not need to hold your breath to maintain speed but breathe evenly to give your muscles as much oxygen as possible.

What reasons can cause the incorrect position of the breath?

Inhale only through the nose
Holding your breath for a long time or taking too many breaths
Low head position underwater
Turn to the side while an inhale

Wrong:

Here’s what to do instead

Inhale through the mouth while exhaling through the nose. If the swimmer uses a nose clip, then exhale and inhale comes through the mouth only
Breathe rhythmically during each stroke cycle
The position of the head is in line with the neck and spine, and the mouth and eyes are above the surface of the water and directed upwards

Correct:

Tips:

Inhale and exhale rhythm during your stroke will help you breathe consistently

Pull

The arm stroke on the back is one of the main driving elements to move the body forward. Performed the backstroke pull alternately, making one hand stroke while the other hand makes a return, and it obtained the windmill effect.

What reasons can cause incorrect movement of the pull?

Return of the arm above the water with the lowered shoulder under the water
Arm recovery with a bent elbow
Entering the water with the thumb first
During the recovery, the arm is far from the centre line of the body
During the pull, the hand breaks through the surface of the water

Wrong:

Here’s what to do instead

DHands are alternating with each other, one at the top and the other at the bottom
Your little finger should enter the water first with your arm straight and your palm facing outwards
Rotate the body when alternate hands
During the pull, keep your arm under the surface of the water
Performed the stroke with a high elbow and an angle in the elbow joint of 90-120 degrees

Correct:

Tips:

During the catch, make sure that the arm is lowered enough under the water’s surface to produce a good stroke with the arm.

When you bring your hand over the water’s surface, imagine if you want to get a star from the sky to pull your hand out.

When you end the stroke, your arm points back down

Kick

Kicks are a vital element in swimming. While doing a fast kick, you move the body forward to maintain balance and optimally horizontal position in the water, which reduces the resistance in the water.

What reasons can cause incorrect movement of the kick?