Building Beautiful Backstroke ©
Anita Killmier
ASCTA Vic Conference 8th Oct 2013
Part 1 – The Kick
Like Freestyle, a streamlined body position is vital. Head, neck & spine in neutral and aligned.
Water at corner of goggles. Ribs high, toes turned inward with relaxed ankles. Imagine kicking a
soccer ball and keeping it in the air. Focus on the upbeat.
Torpedo Kick – Suitable for Beg-Int; Inter; Inter–Adv; Adv classes only
Requires a good firm body line. Here we use a cup to tune in to superfluous head movements that
we need to eliminate, without compromising the stroke. Here I get the kids to try to balance the cup
for the first time. They have about 1cm of water to weight them slightly.
It will highlight their weaknesses and there is no room for error. Plenty of practice and patience is
needed. This cup is easier because it is low and flat. Pebbles work as do other objects. Start easier
and add increasing degrees of difficulty eg first with fins, then without.
Backstroke Side Kick - Suitable for Inter; Inter–Adv; Adv classes only
Differs from the Freestyle drill of the same name only on 3 points.
Note hand holds and knee used to hold her up. If I don't hold her so she feels relatively comfortable,
she will tense up and strain, and go from bad to worse.
Washing Machine Kick: Suitable for Inter–Adv; Adv classes only
Hands stiff at 'attention'. Full rotation side; back; side.
Note my hand holds giving me complete control so she can feel the correct movement.
Most kids will try to use their hands somewhat in the beginning. They are unlikely to be able to keep
their head still.
Part 2 – The Arm Recovery
Sun Salute Drill: Suitable for Inter; Inter–Adv; Adv classes only
This has a high degree of difficulty so should be taught with fins and no cup first. It builds on the Side
kick drill. The higher you raise your arm, the deeper your body will sit unless your kick is strong
enough to counteract the effects of gravity.
As always, equal practice on both sides is essential. The inhale occurs as the hand lifts. Exhale as
the hand returns to leg. Note left hand. I look straight down my arm and check my little finger is
facing me in readiness for entry. Backstroke has the advantage of being able to use sight to self
correct. I try to bring my shoulder to my chin. Perfect the drill first without Cups.
Sun Salute Switch: Suitable for Inter; Inter–Adv; Adv classes only
This drill combines the sun salute with a stroke 'switch' i.e. switching sides.
Note hand entry, pinky first, in line with shoulder. If the hand entry is not precise, and point in a true
straight line, the swimmer can veer off course and 'snake' through the water. Hand exit should be
relaxed. Everything performed slowly and with great precision. Only a solid kick will give me this
control.
Note where the water sits below my shoulder. I want to see the shoulder lift clear of the water, so it
doesn't drag under it. This is done poorly even by good swimmers and you see their shoulder push a
bow wave on each stroke.
Breath in as one arm lifts, exhale as the other hand lifts. Breathing should be rhythmic. See feet
constantly turning.
Clean hand entry, minimal splash. Entry is slowest part of stroke. In this still you can clearly see my
shoulder riding over the surface not under it. If I don't feel a stretch all the way down into my waist, I
am not reaching high enough.
Stick Drill - Suitable for Squads only
The kids need quite a bit of assistance, manipulating them into the right positions. I use every device
I can to enhance the lesson and to achieve the result I am after. Here I want a greater reach and
pinky touching the stick. She can both feel and see what is happening. I have made it even harder
with the duck on her head.
Part 3 – The Arm Pull
Double Arm Backstroke. – Suitable for Advanced and above
Enter at Number 11. Pull out to a "T". When in line with shoulders elbow bend and palms snap to
legs. This exact moment has a high degree of difficulty keeping the face dry and maintaining form. A
strong kick is essential!
Entry slow, deliberate, controlled, clean, minimal splash, at number "11" position.
For this drill, as there is no rotation, arms must pull wide to a "T".Elbows bend to a right angle. Note
palm pushing water toward feet.
Fingers point sideways to stay submerged. Palms continue for as long as possible to stay
perpendicular to the body to maximize the push. Many swimmers lose their hold on the water at this
point.
Palm begins to rotate to position little fingers for entry.
Scooby Do (The Scooping Drill)
This drill assists with teaching the catch. The hand should slice downward about 30cm and catch
lower down than Freestyle.
As with all strokes the elbow must 'hinge' to maximise the push. This enables the forearm to push as
well as the hand. One Arm Backstroke drill must work at rotating both shoulders.
One Arm Backstroke
Watch timing. I believe this drill is done poorly by most swimmers.
We work very hard at giving swimmers the skills to segment each stroke, and perform them slowly
enough to be very precise.
Part 4 – Putting It All Together
The Backstroke Turn
My stroke count flags to finish is 5. Here I count 4 and turn on the 5th, spotting the wall with my eyes
to see if I need to get closer.
To execute the turn I need both hands on my legs prior to chin tuck. As I flip I 'throw' the water over
my shoulders and land on the wall with my feet, then push into streamline. Know the rules
to avoid disqualification.