You can learn how to swim the backstroke perfectly by practicing the right posture. Apart from that, you'll also have to learn some related skills, such as how to spin and keep your swimming path in a straight line. With practice, you can do both vigorous backstroke swimming and just casual floating.
Step
Part 1 of 2: Perfecting Your Attitude
Step 1. Keep your body flat like a log
When swimming backstroke, the body should float as flat as possible on the surface of the water. The narrower your body is in the water, the less water resistance you will have when swimming, so you can go faster.
Most people have trouble keeping their pelvis afloat so they sink a little below the surface of the water. This is fine, but try to keep your pelvis as close to the surface of the water as possible. When in motion, the body will be easier to make flat
Step 2. Get used to the water soaking both sides of the head
The backstroke (like most other styles of swimming) is designed to conserve the swimmer's energy as efficiently as possible. One way is to let part of the head under the surface of the water. The water will almost completely submerge your ears. The water may also soak the edges of your face, but don't let the water get into your eyes, nose, or mouth.
If you don't like the sensation of water soaking your ears, buy and wear a swim cap and earplugs for swimmers. If you try to keep your ears above the surface of the water, your neck will tire quickly and waste energy that would otherwise be spent on swimming
Step 3. Use a flapping kick
The kicking movement can be started after the body position is supine well on the surface of the water. Both legs should be straightened, close together, and in line just below the pelvis. Use small kicking motions to propel your body forward. When raising one leg, kick the other leg down (and vice versa).
For best results, keep your legs straight and kick from the hips instead of the knees. This will increase the power of the kick and prevent your knees from getting sore
Step 4. Perform long, flowing arm movements
When you start kicking, bring your arms together at your sides. Extend one arm in front of you pointing at the sky or the ceiling. Bring your arms above your head, to one ear, and down into the water. The arm should point in the direction it is going.
As you pat the water, bring your arms down and pedal outward to push your body forward. At the same time, raise the other arm and do the same movement, then repeat. This movement should feel natural. Try to maintain a steady rhythm of your legs and arms as this will make swimming easier and you'll be able to go faster
Step 5. Position your hands to minimize resistance
To be able to swim as smoothly as possible, don't forget that the edges of the hands must enter and leave the water first, not the palms. When you lift your arm out of the water, start with your thumb. When your hand enters the water, start with your little finger.
Rotate your hands while in the water so that your palms face your feet and push your body forward. This movement will provide a driving force when swimming
Step 6. Rotate both shoulders and pelvis on each stroke
Your movement in the pool should not be stiff like a canoe. Instead, keep the movement flexible and fluid to swim as efficiently as possible. Here are the details:
- As you raise each arm, rotate one shoulder up and the other shoulder down; You will use it to pull your arm into the water.
- Similar to the arms, rotate your pelvis slightly with each kick. You should feel a slight “wiggle” motion; the right pelvis moves down when the right foot kicks, and vice versa.
Part 2 of 2: Learning Related Skills
Step 1. Breathe once per arm cycle
Try to inhale when one arm is out of the water, then exhale when the other arm leaves the water. Repeat this pattern with deep breathing to keep the breath regular.
Deep, regular breathing is very important, although in the backstroke you can actually breathe whenever needed. Breathing at a regular pace will allow you to swim as long as possible with a good attitude
Step 2. Use the flip turn to turn quickly
As you approach a wall, you need to turn to face forward so you can see where you're going.
- Be sure to calculate the stroke count (the number of strokes needed to reach the opposite wall) as it will help you determine the timing of the flip turn. To calculate the stroke count, count from the marker flag until it hits the wall. Once done, subtract one stroke from the stroke count to determine the timing of the flip turn. Experiment a little and find the timing that works best for you.
- Once you've found the stroke count, gradually turn your body over the last stroke, and perform one freestyle stroke at a time. This move may feel awkward at first, but keep practicing and eventually you'll be able to do it naturally. Then, perform a front somersault in the water, then stretch your legs out so they are flat against the wall. Snap your feet as you bring your arms to your ears and make "pointed ends" with both hands. Keep your body streamlined (barely obstructed by the water) until you return to the surface of the water. After that, go back to doing your backstroke stroke.
- You may need to practice a little to figure out the right time to turn forward. Ideally, it's best if the body is turned over with 1-2 strokes remaining before it reaches the wall.
Step 3. Use the ceiling to keep your swimming path straight
When swimming in an indoor pool, you can use the ceiling as a marker so you don't swim out of line. Look for lines or patterns on the ceiling of the room. When swimming, pay close attention to the ceiling. Follow this line or pattern to keep you swimming in a straight line until you reach your destination.
If you swim outdoors, the options are fewer. If the weather is cloudy, you can use it as a marker to keep the swimming path in a straight line. Otherwise, try to keep the sun at the same side of your body. When the weather is cloudy, it is difficult to keep the swimming path straight because there are not many markers to use
Tips
- You can wear swimming goggles, although they are not required for backstroke swimming. This kit will help you, especially when doing flip turns.
- If you're having trouble keeping your pelvis above the water's surface, inhale until your lungs fill with air. It takes a little practice to keep your pelvis floating, but eventually you'll get used to it and it won't take as much air to keep your pelvis in position.
- When pushing your body off a wall (or when doing flip turns), you can try using a dolphin kick in the water to push your body further into the pool. The trick, bring both legs together, and start kicking them at the same time.
