by Todd Raubenolt

Created on: May 28, 2009

One of the first things any swimmer learns to do in the water is float on their back. This is the most fundamental water survival skill and is taught in all beginning swim classes. The back float is the basis for Backstroke making it one of the easiest strokes to learn. Backstroke can also be quite relaxing as you can stop at any time and revert back to a float. For these reasons, Backstroke is very popular for casual and competitive swimmers alike. Being on your back does present some specific challenges, but none that cannot be easily overcome with a few simple steps.

To start swimming the Backstroke you will want to begin with your body in a back float position. Your arms should be extended to the side, head back and chest high in the water. Once you have established a flat, horizontal position in the water, you should begin to kick with your legs. The most efficient kick will produce very little splash and involve movement of the entire leg. You should be making a scissor movement with your legs and try to keep all but the tips of your toes from breaking the surface of the water. Now that you are moving you should be able to let your arms come to your sides and still maintain a high body position in the water. Keep your head back and eyes looking upwards, this will help ensure you maintain a high position in the water.

To begin the arm stroke, you will need to raise one arm over your head and rotate your hand to face away from your body prior to placing it in the water. You should try and stretch this arm and roll your shoulder to provide maximal reach. Imagine you are reaching for something on a high shelf while performing this portion of the stroke. Once your hand hits the water, you should begin your power stroke. Your hand should be slightly cupped and remain facing away from your body. You will want to pull down along the side of your body, making an "S" under the water with your hand. Your pull will end with your arm being fully extended along the side of your body.

The arm stroke in Backstroke is opposing. This means that as one arm enters the water at the top and begins pulling down, the other arm should be exiting the water at the bottom and returning over your body. This opposition maintains your course and keeps the swimmers body in a high position in the water. Once you are practiced in the stroke, you will become comfortable with the rhythm of pulling one arm out while the other is pulling down.

One of the largest challenges

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