Backstroke Swimming: Proper Technique for Starters

Introduction

Backstroke is one of the most beginner-friendly swimming strokes. It allows for natural breathing, helps improve water comfort, and builds essential skills like balance and body awareness. While backstroke might feel awkward at first—especially if you’re not used to floating on your back—with proper technique and steady practice, it can become an enjoyable and relaxing stroke. This guide will walk you through the basics of backstroke swimming, step-by-step, to help you start with confidence and good form.

Why Backstroke Is a Great Choice for Beginners

• Breathing is natural, since the face stays above water

• Helps develop strong posture and body alignment

• Builds leg strength and coordination

• Serves as a great recovery stroke between more intense swimming efforts

• Boosts overall water confidence and relaxation

Learning backstroke early on gives swimmers another tool to rest and recover while staying safe in deep water.

Step-by-Step Backstroke Technique

Step 1: Body Position

• Lie flat on your back with your body stretched out

• Keep your hips near the surface—avoid letting them sink

• Look straight upward, with your head relaxed and ears in the water

• Engage your core gently to maintain balance

Tip: Imagine balancing on a board just under the water’s surface.

Step 2: Arm Movement

• Move your arms in a continuous, alternating motion

• Lift one arm straight out of the water, thumb first

• Reach over your head and enter the water pinky first

• Pull your hand through the water down toward your hip in a sweeping motion

• Repeat with the other arm while the first arm recovers

Tip: Keep your arms straight during recovery and bend slightly during the underwater pull.

Step 3: Flutter Kick

• Kick continuously from your hips, not your knees

• Keep legs straight with a slight bend and make quick, small kicks

• Feet should stay just below the surface

• Kicking helps keep your body horizontal and moving smoothly

Tip: Loose ankles and a relaxed rhythm make your kick more effective.

Step 4: Breathing

• Since your face is out of the water, breathe naturally

• Keep your head still—avoid looking around, which can throw off your balance

• Focus on relaxed, steady breathing to stay calm and consistent

Step 5: Timing and Coordination

• One arm enters the water as the other exits

• Maintain a continuous arm motion without pausing

• Kick constantly with a light, steady beat throughout the stroke

Tip: Think about a smooth, flowing rhythm rather than jerky or rushed movements.

Drills to Improve Your Backstroke

1. Single-Arm Backstroke

• Swim using only one arm while the other stays at your side

• Helps focus on body rotation and arm technique

1. Kickboard on Chest

• Hold a kickboard gently on your chest while flutter kicking on your back

• Helps practice balance and body position

1. 3-Second Glide

• After each arm pull, glide for three seconds before starting the next stroke

• Builds rhythm and reduces unnecessary splashing

1. Wall Push-Off Practice

• Practice pushing off the wall on your back in a streamlined position

• Focus on gliding with tight body alignment before beginning the stroke

Common Mistakes and How to Fix Them

Mistake: Sinking hips
Fix: Tighten your core and kick from your hips to keep your body level.

Mistake: Over-bending the knees during kick
Fix: Focus on kicking from the hips with small, straight-leg movements.

Mistake: Slapping the water with arms
Fix: Enter the water pinky-first and slice in smoothly rather than slapping.

Mistake: Moving the head side to side
Fix: Keep your head still and your eyes fixed upward or slightly backward.

Mistake: Holding your breath
Fix: Breathe naturally and steadily, since your face is already above water.

Tips for Learning Backstroke

• Practice in a calm, shallow pool first

• Stay close to the lane line or wall to guide your direction

• Use a swim cap and goggles for comfort and visibility

• Don’t worry if you drift slightly off course—correct gradually with gentle adjustments

• Stay relaxed—tense muscles make floating and kicking more difficult

How to Build Confidence with Backstroke

• Start by practicing back floating separately until you feel secure

• Combine floating with gentle kicks before adding arm movements

• Swim short distances (10 to 25 meters) and rest as needed

• Track your progress over time—each small improvement counts

• Celebrate staying calm and maintaining form, not just distance or speed

Conclusion

Backstroke is a valuable and accessible swimming stroke for beginners. With its natural breathing position, relaxed pace, and focus on balance, it builds water confidence and lays the foundation for learning more advanced skills. By mastering body position, arm movement, flutter kicking, and breathing rhythm, you’ll be able to swim backstroke smoothly and enjoyably. Take your time, practice consistently, and focus on building comfort in the water—progress will come with every swim.

Frequently Asked Questions (FAQs)

1. How do I stay straight when swimming backstroke?
   Use lane lines, ceiling markers, or overhead lights as visual cues to swim straight. Small adjustments during your stroke can help you stay on course.

2. Is backstroke easier than freestyle for beginners?
   For many people, yes. Backstroke allows natural breathing and can feel more relaxed, though it requires good balance and coordination.

3. How do I fix my hips sinking during backstroke?
   Engage your core muscles, look upward, and kick consistently from your hips to keep your body horizontal.

4. Should I use fins while learning backstroke?
   Fins can help improve your kick technique and body position, but should be used sparingly to avoid becoming dependent on them.

5. What should I do if water goes up my nose during backstroke?
   Exhale gently through your nose while floating or swimming to prevent water from entering.