Step-by-Step Backstroke Technique for Beginners

Introduction

Backstroke is a great swimming stroke for beginners because it allows natural breathing and builds confidence in the water. Unlike other strokes, your face stays above the surface, making it easier to relax and stay oriented. Whether you’re new to swimming or looking to refine your basic skills, learning backstroke step by step helps you develop good habits, efficient movement, and water confidence. In this guide, we’ll walk through the backstroke technique in clear, beginner-friendly steps—plus tips to help you feel smooth, safe, and strong in the water.

Step 1: Body Position

Start with proper body alignment in the water:

• Lie on your back, keeping your body flat and horizontal.

• Look straight up toward the ceiling or sky—keep your head still and relaxed.

• Keep your hips near the surface; avoid letting them sink.

• Engage your core gently to maintain stability and balance.

Tip: Imagine your body as a long, straight line on top of the water. Good alignment reduces drag and makes swimming easier.

Step 2: Flutter Kick

The kick is continuous and helps keep your body afloat and moving:

• Keep your legs straight with a slight bend in the knees.

• Kick from your hips, not from your knees.

• Feet should stay close together and just below the surface.

• Keep the movement quick and relaxed with minimal splash.

Tip: Practice flutter kicking while holding onto the pool wall or a kickboard to develop rhythm and strength.

Step 3: Arm Movement

Each arm moves in a continuous, alternating motion:

1. Start with one arm extended overhead in the water.

2. Lift the other arm out of the water with a straight elbow and relaxed hand.

3. Reach that arm over your head and enter the water pinky-first.

4. Pull the underwater arm down by your side in a semi-circular motion.

5. Repeat with the other arm.

Tip: Keep the motion smooth and relaxed. Think of a windmill motion, with arms always opposite one another.

Step 4: Breathing

One of the biggest advantages of backstroke is easy breathing:

• Since your face is above water, you can breathe naturally through your nose or mouth.

• Keep your head steady and your face relaxed.

• Avoid lifting or turning your head, which can throw off your balance.

Tip: Breathe steadily and consistently, syncing it with your strokes if possible for better rhythm.

Step 5: Timing and Coordination

The backstroke uses opposite arm and leg movement in a continuous pattern:

• While one arm pulls underwater, the other recovers above water.

• Legs kick continuously to support your body and maintain momentum.

• Keep your movement smooth and constant—avoid stopping between strokes.

Tip: Don’t rush. Find a comfortable tempo where arm and leg movements flow together.

Step 6: Pushing Off and Turns (Optional for Beginners)

When starting a lap:

• Push off the wall on your back with arms extended and legs together.

• Hold a streamlined position for a few seconds, then begin flutter kicking and your arm strokes.

For turns (when you’re ready):

• Beginners can stop and turn manually.

• More advanced swimmers use a flip turn or backstroke turn technique.

Tip: Don’t worry about turns at first—focus on mastering the stroke before adding more complex skills.

Common Beginner Mistakes (And How to Fix Them)

• Sinking hips
  Fix: Tighten your core and kick consistently to keep hips at the surface.
• Overbending the knees during kick
  Fix: Kick from the hips, keeping knees slightly bent but not exaggerated.
• Arm crossing
  Fix: Enter the water with your arm in line with your shoulder, not across your face.
• Head movement
  Fix: Keep your head still and eyes looking straight up. Avoid lifting your head.
• Irregular breathing
  Fix: Practice steady, relaxed breathing and keep your face calm and above the water.

Tips for Practicing Backstroke

• Start in shallow water where you feel comfortable.

• Use a kickboard or fins to isolate and improve specific parts of your stroke.

• Swim alongside a pool lane line to help stay straight.

• Take short breaks to focus on one skill at a time (e.g., just arms, just kick).

• Ask an instructor or experienced swimmer to observe and give feedback.

Conclusion

Backstroke is one of the best strokes for beginners to learn because of its natural breathing, relaxed pace, and body alignment benefits. By mastering your body position, kick, arm movement, and coordination step by step, you’ll gain confidence and efficiency in the water. Practice consistently, stay relaxed, and celebrate each improvement—soon, backstroke will feel like second nature.

Frequently Asked Questions (FAQs)

1. Is backstroke easier than freestyle?
For many beginners, yes. Backstroke allows for natural breathing and doesn’t require face submersion, making it less intimidating.

2. How do I stay straight while swimming backstroke?
Use visual cues from the ceiling or pool lane lines, and keep your arm entries consistent and aligned with your shoulders.

3. What if water gets in my nose during backstroke?
Exhale gently through your nose while swimming, or try using a nose clip for added comfort.

4. Can I learn backstroke before freestyle?
Absolutely. Backstroke is often taught early because it builds water comfort and teaches key skills like kicking and floating.

5. How often should I practice backstroke to improve?
Aim for 2–3 practice sessions per week. Even short, focused sets will help you build technique and confidence over time.