SwimInfo: Backstroke quick tips

Swimming Technique, Fall 1999

Good technique is key to swimming fast with the least amount of effort. In backstroke, good technique starts with a perfect streamline and carries through to the body and head position. Here, double world recordholder Lenny Krayzelburg and national champion B.J. Bedford demonstrate the form that has made them champions.

Streamlining (Fig. 1)

Always strive for a perfect streamline on every start and every turnnot only in a race, but every day in practice. The better your streamline, the less resistance you'll create in the water...and the faster you'll go!

Lenny Krayzelburg demonstrates the streamline after making his turn. He has one hand on top of the other, his elbows are as close together as possible, and his biceps are against his ears. He has stretched out his entire torso, making it as long and sleek as possible.

(Photo by Annette Buhl)

Rotating from Side to Side (Fig. 2)

BJ. Bedford demonstrates the flawless technique that made her the 1998 and '99 U.S. national champion in the 100 meter backstroke. By rotating from side to side (rather than swimming flat on your back), you will cut down resistance and create momentum. Keep your head tilted back and your hand and forearm relaxed at all times. As your hand moves through the stroke sequence, every movement should be designed to make you as efficient as possible in the water.

Here's how BJ. does it: her excellent body rotation has her lying on her side as she begins her stroke. Her head is tilted back. Her hand, completely relaxed, enters the water pinky down, thumb up.

As she makes the "catch," B.J.'s hand and forearm remain completely relaxed. By changing the pitch of her hand, B.J. presses down on the water, creating lift. She begins to rotate her body to the other side using her center of gravity to pull her hand through the water. Her hand and arm are in perfect position: her arm is perpendicular to her body, her elbow is bent 90 degrees, providing maximum leverage on the water.

BJ. sweeps her arm down to create more lift out the back end of her stroke. She sets up her recovery by pitching her thumb up and keeping her hand relaxed. The momentum created by her center of gravity and hand position will allow her hand to pop up without any effort on her part.

(Photo by Ken Redmond)

Drill (Fig. 3)

Head position is where it all begins when it comes to swimming perfect backstroke. Of course, we can't all hope to use our foreheads as a cup holder for our favorite beverage, as backstroker Matt Allen demonstrates in this drill to teach the importance of holding the head steady in backstroke.

Why is a steady head so important?

Because holding the head in a steady position helps stabilize your entire body's position. Unlike the other three strokes, where we lead with the hands out front, in backstroke we are forced to lead with the head because of the way our elbow joint is put together.

So remember, steady head position is as crucial in backstroke as hand position is in the other three strokes. Place a cup on your forehead, push off the wall gently and try swimming as far as you can. If you consistently can make a length of the pool without having the cup tip over, you've mastered the steady head position in backstroke. Being able to pass the "cup test" is the pinnacle of perfect head position.