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Swimming: Stroke Development Backstroke

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Dive
Start in the water, hold on to the poolside with
both hands about shoulder width apart. Place
both feet on the wall. Pull the body into the
wall by creating a tuck then take the hands and
arms backwards past your head and allow the
head to follow the arms back as you push back.
After the push off, start to kick, and then
resume full stroke.

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Stroke Development Backstroke

Kicking Action
Steady alternating kick in line with the body
ensuring whole leg movement and knees kept
under the water surface. Feet and toes making
a small amount of splash.

Stroke Development Backstroke

Timing
Coordination of kicking and pulling into a
continuous movement.

Stroke Development Backstroke

Turns
Touch Turn. On the last stroke into the wall stretch your arm out to hold the wall with one hand, lift your knees towards the chest and turn to the left if your left hand is on the wall or right if your right hand is on the wall, place your feet on the wall. The arm that is not holding the wall will stretch out above the head then take your arm from the wall over the water surface in line with your shoulder and push off the wall on your back. Ensure both arms are stretched out above the head on the water surface hugging the ears.

Stroke Development Backstroke

Body Position
Streamlined and almost horizontal in the water with the back of the head in the water looking up towards the ceiling and slightly forwards. Hold the head perfectly still in a central position. Chest clear of the water surface with hips held high towards the water surface.

Stroke Development Backstroke

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