Backstroke Biomechanics

Body position

• Flat on surface of the water
• Hips and shoulders rotate with arm action
• Feet close to water surface
• Head looking up

Kick

• Flutter kick, small fast
• Different to freestyle (hip joint extension then flexion)
• Kick from hip
• Toes at surface
• Knee not to break water surface
• Hip rotation good
• Make surface of water boil!

Timing

• Arms remain almost at opposites
• Start, and finish in 6 o'clock position
• Recovering arm will reach 6 o'clock position first and will pause, waiting for the push phase to be completed
• Slight catch up

Breathing

• Breath in on one arm, out on the other
• Don't forget to breath
• Never hold breath

Arms Recovery

• Straight arm recovery
• Shoulder and then thumb leads recovery
• Arm rotates at shoulder
• Little finger enters
• Entry at shoulder width (or wider)