The backstroke is, as the name suggests, the only one of the four competitive swimming strokes swum on the back.
Description
The backstroke, or back crawl, uses alternating and opposite arm movements. As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. The legs perform a flutter kick, similar to the one used in the front crawl.
Key Points
Head: Keep your head in a neutral position, face up to force your hips high.
Catch: Pull through with a deep elbow and a shallow hand, making a "v" shape in the water with your arm.
Kick: Focus on a narrow kick from the hips with toes pointed.
Rotation: Make sure your shoulders and the hips are rotating together.
Note
Proper body position is so important for a good backstroke. This involves keeping your head and your hips in alignment, and as high in the water as possible.
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