How to Perform a Backstroke Start?

Introduction

A strong backstroke start is essential for gaining an advantage in races, setting up for a streamlined push-off, and carrying speed into the first few strokes. Mastering this start requires precise positioning on the wall, an explosive push-off, and a smooth transition into the backstroke. This guide provides step-by-step instructions to help you perform an effective backstroke start with confidence and speed.

1. Position Yourself Properly on the Wall

Setting up correctly on the wall ensures a stable and powerful launch for your start.

Tip: Place Your Feet Shoulder-Width Apart

• Position your feet shoulder-width apart on the wall, with toes pointing slightly outward for a stable grip.
• Quick Tip: Place your feet just below the surface, as this position maximizes push-off strength and keeps you streamlined.

Tip: Grip the Wall Firmly with Both Hands

• Hold the starting grip (usually a bar or gutter at the edge of the pool) with both hands, keeping your arms shoulder-width apart.
• Quick Tip: Keep a relaxed yet firm grip to avoid slipping without creating unnecessary tension.

Tip: Lean Back Slightly for Balance

• Lean back slightly, keeping your body close to the wall while you prepare for the push-off.
• Technique: Engage your core to stabilize your body and prevent slipping as you prepare to push off.

2. Position Your Body for Maximum Power

A proper body position sets you up for a quick and explosive launch off the wall.

Tip: Curl Your Knees and Keep Your Hips Low

• Bend your knees and bring your hips down close to the wall. This stance allows you to generate more power as you push off.
• Quick Tip: Keep your knees and hips close to the wall without fully squatting. This helps you drive forward in a streamlined motion.

Tip: Tilt Your Head Slightly Back

• Look slightly behind you, keeping your chin up. This position aligns your body for a more streamlined entry.
• Technique: Try to keep your head still to maintain balance and streamline as you push off.

3. Execute an Explosive Push-Off

The push-off is the key to a fast, efficient backstroke start.

Tip: Push Strongly with Both Legs

• As the signal sounds, extend your legs powerfully to push off the wall, using both feet evenly.
• Quick Tip: Engage your core and glutes to create a forceful push-off that drives you backward and slightly upward.

Tip: Swing Your Arms in a Quick, Controlled Motion

• As you push off, bring your arms quickly and close together above your head, locking your hands in a streamlined position.
• Technique: Keep your arms straight and aligned with your body, which will help with a smooth entry into the water.

4. Aim for a Clean, Streamlined Entry

A streamlined entry helps you minimize drag and maintain speed as you transition into the glide phase.

Tip: Enter at a Shallow Angle

• Aim for a slight upward trajectory as you leave the wall, creating a shallow entry that keeps you close to the surface.
• Quick Tip: A 10-20 degree angle is ideal for an effective backstroke start, as it helps prevent sinking and maintains speed.

Tip: Point Your Toes and Keep Legs Together

• Point your toes behind you and keep your legs straight, which creates a streamlined position and reduces drag.
• Quick Tip: Squeeze your legs together and engage your core to prevent splashing as you enter the water.

5. Glide Efficiently Underwater

An efficient glide phase preserves your speed, allowing for a smooth transition into the first few strokes.

Tip: Hold a Streamlined Position

• Maintain a streamlined body with arms fully extended, hands locked together, and head in line with your arms.
• Quick Tip: Avoid beginning your stroke too early. Hold the streamlined position for a brief moment to maximize the momentum from your push-off.

Tip: Use a Strong Dolphin Kick

• Perform 3-4 powerful dolphin kicks during the glide to maintain your speed while staying streamlined.
• Technique: Keep the kicks compact and quick, engaging your core to avoid breaking the streamline.

6. Transition Smoothly into Backstroke Strokes

Transitioning smoothly into the backstroke ensures you maintain speed and settle into an effective rhythm.

Tip: Start Your First Stroke as Your Glide Slows

• Begin your first stroke as you feel your glide start to slow. This helps you maintain momentum from the start into your swimming stroke.
• Quick Tip: Avoid starting strokes too early or too late. Timing is essential for a smooth transition.

Tip: Make Your First Few Strokes Long and Powerful

• Use strong, extended strokes to carry momentum as you establish your rhythm.
• Technique: Focus on body rotation and smooth, controlled movements to settle into your backstroke.

Conclusion

Performing a successful backstroke start requires precision in positioning, a powerful push-off, and a streamlined entry and glide. By mastering each step—from the wall position to the transition into backstroke strokes—you’ll set yourself up for a faster, more controlled start. Consistent practice and attention to detail will help you refine your technique and improve both speed and efficiency in your backstroke.

FAQs

1. How can I improve my push-off power for the backstroke start?
   • Focus on lower body exercises like squats and lunges to strengthen your legs and glutes, which are essential for a powerful push-off.
2. What angle should I aim for during the entry?
   • Aim for a 10-20 degree angle to stay shallow and maintain momentum without going too deep.
3. When should I begin my first stroke after the start?
   • Start your first stroke as your glide begins to slow. Timing this correctly helps maintain speed from the glide into the stroke.
4. Why do I sometimes sink after the push-off?
   • Sinking often happens if you push off at too steep of an angle. Aim for a shallow entry and maintain core engagement to stay streamlined.
5. How many dolphin kicks should I do underwater?
   • Typically, 3-4 dolphin kicks are effective for maintaining speed while still conserving energy for the rest of the swim.