Introduction
The next stroke in our series of beginner guides is backstroke! Backstroke is a fun and versatile stroke that can be enjoyed by swimmers of all levels, from beginners to experts. Unlike other swimming styles, you can perform backstroke while lying on your back, providing you with a unique and comfortable experience in the water. In this article, we'll provide beginner swimmers with tips and tricks to get started with backstroke.
Getting Started
Before you start learning how to swim freestyle, it's important to make sure you have the right equipment. While you can always hop in a pool with nothing but shorts and a t-shirt, I'd recommend you pickup a few things to help you get started: a swimsuit that's comfortable and doesn't restrict your movement, good goggles that are tight and don't leak, a kickboard, and a pull buoy (which can both be found for about $10-$20 online). In addition, you can also pick up a pair of swim fins for practicing proper underwater kicks, a snorkel, and a swim parachute to build strength and work on fast tempo (this is pretty advanced stuff so do some research on your own to determine if you want to try it out!).
Related: Swim Equipment Guide For Beginners (Coming Soon!)
Backstroke Technique
Backstroke is a swimming style that requires coordination, strength, and endurance. Like freestyle, this stroke consists of three main parts: the arm pull, the leg kick, and the breathing technique.
Pull
The arm motion in backstroke looks similar to the arms of a windmill, alternating in a circular motion as you pull through the water. The pull is what propels you forward and makes backstroke such an enjoyable swimming style, here's how to do each arm:
The straight-arm technique is easier to learn and good for distance and casual swimming. It can also be used for recovery to stretch out your arms and back after a hard workout.
Start with your arm straight, extended above your head and your hand turned with your pinky facing down.
Pull your arm down and around back to your thigh in a circular motion under the water and cup your hand to pull water as you go.
Rotate your hand as you pull so that your thumb is pointing up by the time it exits the water by your hip.
Rotate your shoulder as your arm goes back up in the air and around back to the top of your head, reaching as far as you can and rotating your hand so that your pinky enters first for the next stroke.
After mastering the straight-arm technique, you can move on to learning the bent-arm backstroke pull for greater speed. Maybe I'll write an article about that next but for now practice with a straight-arm.
Kick
The kick in backstroke is arguably one of the most important things to master as a beginner because it both provides you with additional propulsion and helps you maintain your head & body position - which is the hardest part of backstroke.
The kick in backstroke is the same flutter-kick used in freestyle, just on your back. Here's how to do it:
Begin with your legs together, and your toes pointed out towards the other end of the pool.
Using your glutes and hips, alternate kicking up and down in a small motion with your legs slightly bent.
Repeat the scissor-kick in a continuous motion, coordinating with your arm pull.
Breathing
Breathing in backstroke is pretty easy: breath.
Your head will be out of the water the whole time so you never really have to hold your breath. That said, you should focus on maintaining your head position and not lifting your neck/head out of the water to breath.
Also remember: swimmers breath weird. When you swim, you should breath in through the mouth and out through the nose and/or mouth. Do not try breathing in through your nose or you'll be snorting waves the whole way down the lane.
Common Mistakes to Avoid
Backstroke is a fun and easy swimming style, but it can be challenging to get the technique right. Here are some common mistakes to avoid:
Over-rotating your arms: Over-rotating your arms can slow you down and cause fatigue.
Keeping your legs too stiff: Your legs should be relaxed and flexible, allowing them to provide propulsion.
Not coordinating your arm pull and leg kick: Coordination is essential in backstroke, and neglecting your arm pull or leg kick can reduce your propulsion and speed.
Not keeping your head still: Your head should remain still in the water, with your eyes looking up towards the ceiling, to maintain your balance.
Practice Tips
The key to mastering backstroke is practice. Here are some tips to help you get started:
Start slow: Begin by practicing the arm pull and leg kick separately, and then combine them.
Focus on your technique: Pay attention to your arm pull, leg kick, and breathing technique, and work on perfecting each element.
Use equipment: Swim fins or flippers, a kickboard, and other equipment can help you improve your technique and build your strength.
Swim with a buddy: Swimming with a friend or a coach can help you stay motivated and get feedback on your technique.
Set goals: Whether it’s swimming a certain distance or improving your time, setting goals can help you stay focused and motivated.
Conclusion
Backstroke is a challenging but fun swimming stroke that's great for beginners. Remember to start slow, focus on your technique, and practice regularly. Don't be afraid to ask for help or feedback from a friend or coach. With patience and practice, anyone can learn and master the backstroke. So get ready to lie on your back, look up to the sky, and enjoy the sensation of gliding effortlessly through the water (and sometimes drowning yourself as waves crash over your face).
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