Backstroke

Body Orientation

The correct body orientation is lying on your back with the thighs just below the water level. It can be done by raising the head slightly. The head does not move much when the body rolls over its axis with hand stroke movements.

The common mistake is the chin is pressed hard on the throat, causing the thighs to sink.

Kicking

Kicking helps in stabilizing the body and provides the force to move forward. Continuous kicking with toes below the water level causes wave movements. It must be done gently, upwards and downwards, and ended with a quick kick with foot when kicking upwards.

Hand Movement

The hand enters water at the back of shoulder and pulling stroke is done. The body is rolled to the side with the hand in the water, helping the hand to do a deeper pulling. The elbow bends 90 degrees when the hand reaches below shoulder and start pushing.

The elbow is straightened when the hand is pushing back and down. The pulling ends with the palm facing down and the body rolls to the other side when the other hand enters water. The first hand is lifted up straight and relaxed.

Timing

Swimmers must do six kicking with one pulling per hand.

Breathing

Breathing is not a problem but professional swimmers breathe in during one hand stroke and breathe out during the other hand stroke.