📘 Backstroke Fundamentals

Table of Contents

• 🔑 The Key Components of Backstroke

  • 🧘 Body Position

  • 💪 Arm Mechanics

  • 🦵 The Kick

  • 🏁 Turns & Finishes

  • 🚨 Common Mistakes

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^{Body Position}

Good backstroke starts with great posture in the water.

✅ Eyes up and head still (ears just under the water)
✅ Hips near the surface, don’t let them sink!
✅ Slight arch in your upper back to stay aligned

📌 Tip: Imagine a straight line from the top of your head to your toes. That’s your backstroke foundation.

High level backstrokers’ hips move just after their upper body rotates (almost like a wobble)

^{Arm Mechanics}

Backstroke arms are all about rhythm, reach and recovery

✅ One arm pulls while the other recovers
✅ Pinky enters first on recovery
✅ Bend at the elbow and push water towards your feet while finishing by your hip
✅ Rotate your shoulders and hips with each pull

📌 Tip: Think smooth circles, not stiff windmills

^{The Kick}

Most beginner backstrokers either kick from the knees or not at all. Let’s fix that.

✅ Short, fast kicks from the hips (not the knees!)
✅ Ankles relaxed and loose
✅ Keep it constant, this is your stabilizer!

📌 Tip: Quiet, fast kicks = better alignment and speed.

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^{Turns & Finishes}

Yes, backstroke has flip turns! And the finish matters.

✅ Learn your stroke count from the flags
✅ Turns: Take 1 off and rotate to your stomach just before the wall
✅ Finish your race with a controlled lunge (don’t glide!)

^{Common Mistake}

❌ Lifting your head, drops your hips and creates drag
❌ Straight-arm windmill pulls, can put too much strain on shoulders and causes bouncing
❌ Pausing during the kick or arms, kills momentum

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