Back Crawl
Backstroke has one big advantage over the other strokes. The breathing is easy, and does not require any special training. As a result, this is one of the first strokes that is taught early on in a swimmers career.
The proper body position is on the back (!), with high hips. Body position is largely determined by the head position. The head should be placed in the water so that the ears are sitting in the water and the water cuts across the top of the head. To obtain this position, try to look at the ceiling of the pool above your feet. keep your eyes “above your feet” and try not to let the head move from side to side.
Checklist
Arms
Stroke is like a windmill — it does NOT stop
Enter hand in line with shoulder, little finger first
Let hand sink into water
Pull hand down and out with arm straight
As hand passes shoulder, elbow begins to bend and hand pushes upwards
Elbow bend is a maximum of 90 degrees
Hand pushes downwards and arm straightens.
Thumb comes out of water first
Arm and shoulder roll out of water
Arm is recovered over the shoulder
Kick
Kick from the hips
Bend knee slightly on the up kick
Keep knee straight on the down kick
Foot movement is up and down
Knees stay close together
Toes break surface
Toes turn in
Use a 6-kick beat
Body position
Hips high
Waterline cuts middle of head, just below chin
Eyes look at ceiling above feet
Head still
Breathe in on one arm and out on the other
To help improve your stroke and become a good swimmer, use the following stroke practices or drills to develop the technique of a champion. Following the suggestions here will help you understand some of the main point, which you can then practice on your own.
The backstroke kick helps to keep your body in a good position. It is no accident that all good backstroke swimmers have a strong kick. Ankles should be relaxed and kicks should be small and
powerful — “Fast Feet”. Your toes should be the only part of your body which breaks the surface of the water.
Stroke Drill 1 — Backstroke kick on your back with hands by your side. Keep ankles as loose as possible and your knees straight. Keep your head still. This helps to develop the basic kick.
Stroke Drill 2 — Kick on your back with arms stretched above your head. Squeeze your ears and point fingers for a good streamlined position. Make a splash with your toes. keep knees down in the water. Try to feel like you are ten feet tall. If you can, do this drill without getting water in your face. If you manage to do this then you have a good body position and a strong kick.
Stroke Drill 3 — Kick on your left side with your left arm stretched above your head and your right arm by your side (lie on your side). Keep face out of the water. Kick to the side. This helps to get the idea of kicking to the side — this happens when you try to swim the whole stroke. Repeat on your right side.
Stroke Drill 4 — Swim backstroke, pausing for 6 kicks with one arm stretched up and one by your side. Do one pull and pause again with the opposite arm above your head. Keep switching arms. This helps to build a smooth stroke
Stroke Drill 5 — Single arm backstroke with one arm by our side. Think about the shoulder of the resting arm. Try to lift it out of the water as the other arm is pulling. Try both arms
Stroke Drill 6 — Double arm backstroke. Swim with both arms stroking at the same time. Concentrate on little finger entry, sweeping pull, and thumb exit. This drill helps to get the idea of an “S” shaped pull pattern under the water.
Stroke Drill 7 — Fist swimming. Swim backstroke with your palms curled into fists. This helps you to feel the water against your arm, and shows how important the arms are in the pull.
Stroke Drill 8 — Combination drill. Swim 3 strokes with your left arm only, three with your right arm and three full strokes. This helps you to focus on each arm separately and then the whole stroke.
Stroke Drill 9 — As stroke drill five, but lifting resting arm out of the water to an angle of 45 degree. Swim with one arm, keeping the other in this position. This builds strength.
