Backstroke Checklist

By Coach Doug Garcia

We’ve done a fair amount of backstroke lately. Here are a couple of reminder tips.

• Hands: Thumb out of the water first on the exit/recovery, fingertips forward on entry (directional momentum), enter the water palm first to avoid over-reaching
• Elbows: Locked during recovery, bent 90 degrees during power pulling phase under the water
• Shoulders: Begins the arm recovery, rotating on the axis (stacking)
• Head: Inline with the spine, very still
• Chest: At surface level, sternum in and shoulders bowed (rounded)
• Hips: Inline with shoulders (same plane), no “sitting”, hip drive the hand entry
• Knees: Slight bend on upbeat, below the surface
• Feet: Toes pointed, loose ankles, should feel water resistance with both the bottom and top of the foot while kicking

A couple of great backstroke drills include:

Lane-Pull: Swim backstroke near the lane line. Reach back and grab the lane line with the arm closest to the lane line, and pull the body forward.

Double Arm Pull: Give a great sensation on what the backstroke force should feel like. Pull with both arms at once (can’t over reach on this drill).

Catch-up 90 Degrees: This is a very tough drill and could result in the body sinking, as a result, breathing and exhaling must be carefully managed. Hold one arm 90 degrees to the body, straight up in the air, while the other arm takes a single backstroke stroke stopping at the top where the other arm is held. The stationary arm then moves into the next backstroke stroke. This drill is best seen demonstrated, take a look at this YouTube Video.