Backstrike is commonly referred to as a "relaxing strike," but in reality, it poses significant challenges that require mastering. Overcoming obstacles like limited visibility and maintaining proper body alignment, backstrike deviates from conventional strikes.

Discover the strategies used by professional swimmers and enhance your backstrike performance.

Perfect Your Body Line

- Head Position: Ensure your head aligns with the rest of your body, maintaining a straight line from head to toes. Keep your gaze towards the ceiling or sky to avoid disrupting your alignment.

- Hips and Belly Button: Engage your core to keep your hips high and belly button slightly raised. Drag is reduced by maintaining a high hip position.

Hand Entry: Pinky First

- Shoulder-Width Alignment: Enter the water with your arms at 11:00 and 1:00, avoiding crossing the midline to enhance rotation and power.

- Pinky Entry: Initiate the water entry with your pinky finger to set up an Early Vertical Forearm (EVF) for efficient propulsion.

Master the Catch and Pull

- Early Vertical Forearm (EVF): Bend your elbow immediately upon entry to increase surface area and pull efficiency.

- Full-Body Rotation: Rotate your hips and shoulders to achieve a deeper and more forceful catch.

Kick with Precision

- Small Amplitude: Maintain quick, tight kicks to enhance balance and propulsion without unnecessary drag.

- Point Your Toes: Streamline your legs by pointing your toes in the direction of movement to optimize kick efficiency.

Nail the Breakout

- Underwater Dolphin Kick: Utilize a strong dolphin kick post-start or turn within the legal 15-meter limit for enhanced propulsion.

- Top Arm Breakout: Transition smoothly by breaking out with the top arm first, aiding in synchronization with your swimming rhythm.

Maintain Consistency and Rhythm

- Distance Per Strike: Cover more water with fewer strikes by focusing on a strong pull and maintaining a streamlined body.

- Head and Eye Alignment: Keep your gaze fixed on the ceiling to minimize deviations and maintain a straight body position.

Common Mistakes to Avoid

- Head Tilt: Maintain a forward gaze to keep hips high.

- Wide Kicks: Stick to tight kicks to reduce drag.

- Narrow Hand Entry: Enter water away from the midline for optimal pull power.

Backstrike requires finesse and strength. By focusing on body alignment, precise hand entry, efficient kicking, and rotational power, you can elevate your technique. Consistent practice and attention to detail will lead to improved performance.

Whether aiming for faster times or smoother strikes, mastery of these techniques will enhance your backstrike. Start honing your skills now to glide effortlessly through the water.