BACKSTROKE

By: Dr. Charles H. Nillos

In a competitive swimming, there are four recognized styles of swimming, of which the fastest is the
front crawl. The others are backstroke, breaststroke, and butterfly. There are also events in which all
four styles are combined in one race, known as individual medley. So, it is very important to know all
these swimming styles. What is emphasized in this presentation is the backstroke.

Backstroke is like swimming the front crawl, but on the back. In early days, like all stroke developments,
backstroke grew from the breaststroke with the swimmer carrying his arms upward and backward
simultaneously and kicking his legs in an inverted frog-like action. This style is often called the “Old
English” backstroke.

There have been various techniques for the under-water pull and much depends upon the flexibility of
the shoulder of the individual. Almost all backstroke styles include an arm bend at some stage in the
pull, generally near the beginning.

Backstroke is the only one of the four modern styles in which the competitor starts in the water. He
must stay on his back throughout the race, except at the turns. There, having touched the end of the
bath while on his back, he may move from this position to make a somersault turn, provided he has
turned on his back before his feet leave the wall.

To be a successful competitor, it is not only necessary to swim effectively, but also to gain the maximum
advantage from push away from the wall in the case of backstroke.

All types of swim strokes have five general components: the arm stroke, the kick, the timing and
coordination of the body movements, the body position relative to the surface of the water, and the
breathing rhythm.

The backstroke is a swimming stroke performed with the swimmer’s head and stomach facing upward in
the water. The stroke is alternately windmill type of motion with each arm, as the swimmer drives
his/her body forward with a flutter kick. (Lerner, 2007)

HISTORY OF BACKSTROKE

Backstroke is an ancient style of swimming, who owes most of what it has to Harry Hebner. It was the
second stroke to be swum in competitions after the front crawl. The first Olympic backstroke
competition was the 1900 Paris Olympics men's 200 metre.

Backstroke is the only regulated swimming style that is swum on the back, making it the easiest stroke in
which to breathe.  The Olympics of 1900 held the first backstroke competition race, which was the first
Olympics right after swimming was introduced.  The kick of the backstroke is the same as the
freestyle. Backstroke and freestyle are the only two strokes that rotate the body from side to side,
causing somewhat of a skating motion. 
 LEG MOVEMENT

The leg movement in backstroke is similar to the flutter kick in front crawl. They make a large
contribution to the forward speed, yet are very significant for stabilizing the body.

The leg stroke is also alternating, with one leg sinking down straight to about 30 degrees out of
the horizontal. From this position, the leg makes a fast kick upward, slightly bending the knee at the
beginning and then stretching it again in the horizontal. However, there are also frequent variants with
four or only two kicks per cycle. Usually, sprinters tend to use 6 kicks per cycle, whereas long distance
swimmer may use fewer.

It is also possible to use a butterfly kick, although this is rare except the butterfly kick after the
start and the turns. This dolphin kick is essential for many top athletes because it is the fastest part of
the race. It may also constitute the majority of the race (i.e., in the 100 yard backstroke the swimmer
may kick underwater dolphin for 15 yards per length which equates to as much as 60 yards kicking in a
100 yd race) A great example of this is Olympic gold medallist Natalie Coughlin.

Breaststroke kicks are most comfortable if the arms are used synchronized, as the breaststroke
kick has difficulty to compensate for a rolling movement due to alternating arm cycles. The butterfly kick
can be done slightly to one side depending on the rolling of the body.

BREATHING

Breathing in backstroke is easier than in other strokes, as the mouth and nose are usually over
water. Competitive swimmers breathe in through the mouth during the recovery of one arm, and
breathe out through the mouth and nose during the pull and push phase of the same arm. This is done
to clear the nose of water. However, some backstrokers face the problem of splash on their faces due to
surface tension that clings to their arms as they exit the water.

LEARNING THE BACKSTROKE

A. Breathing

Because the swimmer is on his back, breathing during backstroke is not really a problem.
Anyone wanting to try the backstroke should know how to float on his back. That way, he’ll be able to
relax more and have the confidence to go ahead and learn the new stroke.
B. Leg Kick

As with the crawl, the kick for the backstroke is started by the hips. The backstroke is mainly
done under the water. Only the toes of the feet may break the surface of the water.

C. Knee Action

The downward action of the feet in the backstroke kick requires a bit more bending of the knee.

D. Body Position

This is similar to the flashing position. The hips should be held near the surface of the water with
the bend back, submerged up to the ears, and the black is slightly arched.

E. Arm Action

Body arms work opposite each other. That is, one is at the top of the stroke, while the other is at
the bottom.

Backstroke Techniques (Gutman, 1990)

A. The stroke begins with the hips near the surface of the water and the head back. When one arm
is at the top of the stroke, the other is at the bottom. The arm is straight when it enters the
water above the head.
B. As the swimmer strokes, a flutter kick is used, similar to the crawl.
C. As the first arm is halfway through the stroke and ready to begin pushing the water, the second
arm is out of the water in the recovery phase. The feet continues to flutter kick for the entire
stroke.
D. The first arm has just completed the pushing part of the stroke as the other arm enters the
water over the swimmer’s head.
PERFORMING THE STROKE

Of course, the best way to judge if you are stroking correctly is to be watched by a good coach. You can
also practice your strokes on dry land just to get an idea of the motion. This can easily be done for both
the crawl and backstroke by lying on a narrow bench.

Swimming is a technique to move unaided through water. It is a popular recreational activity

and competitive sport. There are many health benefits of swimming (Kumar, 2006).

As you learn this new swimming stroke, you will come to enjoy aquatic mobile activities in a new
avenue. Once again, the early swimming lessons will come back as an advantage.