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Teaching the Backstroke/Back Crawl If athletes are confident on their backs, then backstroke can be an easy stroke to learn.  It is also advisable to teach the athletes to stand from lying on their backs prior to teaching the full stroke. This will increase confidence in athletes.   Back float (supine) and push and glide practices are used to help maintain a good body position in preparation for teaching the stroke. Safety is very important, and all athletes must ensure that the area directly behind them is clear before they launch themselves into any practice on their backs.   The swimmers move through the water on their backs (supine) and their leg action is continuous — like in freestyle. The propulsive phase of the kick takes place with the swimmer's upbeat action.   The swimmer's arm is straight and extended behind the shoulder as the hand enters the water. Swimmers are taught to enter the water with the little finger first and with as little splash as possible. Athletes are encouraged to practice drills to achieve good stroke technique. The shape of the whole arm action/pull is in the form of an "S" shape.   Swimmers who have difficulty maintaining relaxed leg and ankle movement may find it difficult to achieve correct backstroke skills.   Teaching Body Position Practice Coach assists athlete in maintaining contact with wall, holding legs or rail, if available. Hook toes under rail. Lie out on back; arms at sides.   Teaching Points Stomach up. Breathe normally. Practice push and glide on back. Head in water; ears submerged.     Practice floating on back   Teaching Points Lie flat Relax   Teaching the Leg Action Practice with a float under each arm, push and glide, add leg action   Teaching Points Kick from hips. Long straight legs, pointed toes.     Practice holding one float on stomach or chest, add leg action   Teaching Points Relaxed, floppy ankles     Practice holding one float over hips, add leg action   Teaching Points Push hips up to meet the float. Long straight legs, close together.     Practice push and glide, arms by sides, add leg action   Teaching Points Kick up to the water surface. Break the water surface with your toes.     Practice leg action with sculling   Teaching Points Keep knees under the surface. Long straight legs.     Practice push and glide with arms extended over the head   Teaching Points Long straight body. Long legs.     Practice backstroke kick on land   Teaching Points Lay on mat or bench. Have the swimmer lay on pool deck with legs in water. Keep legs together, toes slightly pigeon-toed. Kick so that the toes are just below the water surface.   Coaching Tips Hold the swimmer’s feet, toes pointed slightly inward. Have the swimmer kick from the hips. Have the swimmer kick and feel the water with the feet.     Practice backstroke kick in the water   Teaching Points Using a small kickboard, assume the back float position in waist deep water. Extend the arms/board over the head or knees, as this will help stop the swimmer from kicking with an exaggerated bent knee action. Kick mostly from the hips. Bend the knees slightly, keeping the action relaxed. Keep the legs together with toes pointed slightly inward. Kick so the toes are just below the water surface.   Flutter Kick — Board over Head   Flutter Kick — Board over Waist   Backstroke KWB_Over Head (Dartfish)   Backstroke KWB_Over Waist (Dartfish) Coaching Tips Holding a kickboard over the head or knees, have the swimmer keep the knees below the water. Have the swimmer hold the kickboard with straight arms over the knees to reduce too much bent knee action. If necessary, assist the swimmer in keeping his/her hips up. Remind the swimmer to push hips up high in the water. With head at about a 45-degree angle from the water, have the swimmer look at his/her feet while kicking. Remember, too much head lift will change the buoyancy of the swimmer. Keep kick steady/continuous. Have swimmer kick so that toes barely break the water surface, in a motorboat style. Remind swimmers to kick in a fast, relaxed way.     Practice backstroke flutter kick for one pool length   Teaching Points Assume the back float position in waist deep water by grasping the pool edge (if at water level), a flotation device or free float. Place the head at a 45-degree angle, eyes looking toward the feet. Keep body and legs in alignment in the water. Keep knees together, toes pigeon-toed. Keep feet under water. Perform the backstroke kick, arms extended over the head with or without a kickboard. Perform the backstroke kick with arms extended over the knees, and, when confident, have the swimmer kick with arms extended behind body (i.e.,in a streamline position). Kick one length of the pool without stopping. Kick a short distance and gradually increase with development of this skill.   Coaching Tips Have the swimmer assume the back float. If necessary, stand beside the swimmer to provide support under the shoulders and hips. Assist the swimmer by providing support if necessary. Gradually eliminate assistance. Place a flotation device around swimmer’s waist, if necessary, for reassurance. Have the swimmer kick while keeping head from turning side to side. Keep up a steady kick with toes just below the water surface. Kick from the hips. Knees may be bent slightly, legs and ankles relaxed.   Teaching the Backstroke — Arm Stroke Practice the push and glide, add arm action This exercise can also be done with coach assistance until the athlete can accomplish the skill independently.   Teaching Points Arm straight over shoulder. Brush ear with top of arm. Thumb out first.     Backstroke Arms Assisted (Dartfish)         Practice pull along lane rope with one arm action. This encourages a bent arm action.   Teaching Points Reach back and pull through to the thigh. Straight — Bend — Straight.     Practice backstroke arm stroke on land   Teaching Points The athlete stands on pool deck. Extend both arms straight over the head. Head is tilted forward at a 45-degree angle. With either hand, begin in a straight line as close to the body as possible toward the feet. Keep the finger tips pointed up toward the water surface. Wrist is slightly bent. Press the hand past the hips to the upper thigh. Recover the arm and hand to the starting position with arm straight. Repeat same movement with the other arm. Keep the back, hips, and legs straight.     Backstroke Land Drill (Dartfish)     Coaching Tips Encourage the swimmer to enter the water little-finger first to ensure that the catch is correct. In the water, the swimmer is encouraged to push the hips up. The first arm/hand enters the "water," same plane as the head, with the elbow straight. Ensure that the side of the hand and little finger are pointed downward. A straight line is drawn with the hand as close to the body as possible, fingertips pointing up. Swimmer's hand will enter the water in line with the shoulder width. Backstroke swimmers are aware not to cross over their center line, as this will cause rolling of the body.     Practice backstroke arm stroke in shallow water   Teaching Points The arms are fully extended beside swimmer to maintain a better balance in the water. With either hand, begin by entering the water with the side of the hand, wrist slightly bent. Shoulder rotates slightly as the hand presses toward the bottom of the pool. Draw a straight line with the hand as close to the body as possible, fingertips pointing toward the water surface. Press the hand toward the feet, finishing past the hips. Recover to the starting position, keeping the arm straight. Repeat the same motion with the other hand.           Exit water with thumb first.   Lift extended arm straight up and begin shoulder rotation.   Continue shoulder rotation and enter water, little-finger first.   Draw straight line, pressing hand to feet.   Finish with hand past hips. Backstroke Arm Pull Drill (Dartfish)     Coaching Tips Have the swimmer use a pull buoy, if necessary, to keep feet and legs elevated. Support the swimmer in the back float. Have the swimmer practice with one arm until the stroke is correct. Switch and practice with the other arm. Guide the swimmer's hand along the body, past the hips, finishing with the arm fully extended. The hand will be alongside the thigh. Have the swimmer keep his/her shoulders back, head tilted forward at a 45-degree angle, eyes looking toward the feet. Body rotates slightly to the side of the arm stroke. Encourage swimmer to push hips up.     Practice complete backstroke using both the arm stroke and kick, and progress to swimming backstroke for 15 meters   Teaching Points Assume the back float in waist-deep water. Arms are extended over the head. Head is kept still, with eyes looking toward the feet. Begin and maintain kicking with the backstroke kick. Perform the arm stroke while kicking. The arms rotate in opposition to each other. Lift the shoulder to assist in leading the recovery hand. Roll the shoulders, keeping head still, which will assist in leading the recovery. Have the swimmer perform the backstroke for three to five full strokes. Use fins with the swimmer's kick to help maintain a high body position and aid in working on the arm action.   Coaching Tips Hips and shoulder roll slightly with each stroke. Breathing pattern: Inhale on right arm recovery. Exhale on left arm recovery. Coach may assist by holding hips up as the swimmer performs the stroke, or have the swimmer perform the skill using fins. Swimmer may hold a small kickboard on their stomach with one hand, and practice with one arm at a time while kicking.     Practice push and glide, start leg action, add arm action   Teaching Points Continuous kick. Breathe normally.     Practice complete stroke, increasing distance as stroke develops   Teaching Points Continuous arm action. Lead with the hand. Hand draws an “S” on its side under the water. Eyes open — look toward the ceiling (roof/sky).   Faults & Fixes Chart   Error Correction Drill/Test Reference Knees bending too much during kick. Encourage swimmer to relax legs and ankles. Kick from the hips Practice kick by using board and extending board and arms over knees. Kick short distances. Board will help stop too much knee bend. Feet and hips are too low in water. Check swimmers body position. Encourage swimmer to push hips up to top of water. Encourage a continuous kick with the feet making a little splash. Check swimmers head position. If head is too high hips will drop. Use of fins will encourage the swimmer to push hips up. Practice kick with and without kickboard. Encourage the swimmer to practice a streamlined kick. Practice kick with head tilted back, eyes to roof. Swimmer's body rolls in the water. Swimmer is over rotating. Check for correct hand entry. Check that swimmer's hands are not crossing over centerline of body. Practice specific drills and encourage swimmer to enter water with arms straight. Overexaggerate hand entry. Ask swimmer to enter shoulder-width or wider. Too much splash when hands enter the water. Check for correct hand entry. Encourage swimmer to enter water with little finger first. Practice specific hand entry drill, thumb up/rotation of hand/little finger in.   Coaches' Tips for Backstroke — At-a-Glance Tips for Practice Break down the teaching of the whole stroke. Make use of fins to help develop upper body movement/arm action.

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