Ways to Improve Backstroke Swimming

Backstroke, the only type of competitive stroke at the back, is also the one that begins in the water. The backstroke is very similar in appearance to the Front crawl except that the head is not in neutral and faces upward, which allows for a better view of the ceiling than the pool floor. In terms of speed, the average speed for breaststroke is higher than that of backstroke. It is difficult to master competitively, but it is also one of easiest to learn when you are a beginner. Ryan Murphy Aaron Piersol, Lenny Krayzelburg, and Lenny Krayzelburg all have the ability to master this technique. Each of them remained true to their core principles while striving for supremacy. This was their common trait. Here are some advanced tips for improving your backstroke swimming performance.

Flatbody with the head pointing to the ceiling

This is possibly the most important, as well as most difficult task to accomplish while practicing the stroke. To reach maximum speed during the backstroke, your entire body needs to be flat. The human instinct to look around while swimming on your back is to do so. This is something you don't want to do before leaving the race. You should aim your head straight up. You can keep your eyes straight by looking at the clouds or ceiling. If your ears are open, your hips will tend to sink down as you move downward. This will not only reduce your speed, but it will also work. Take your ears underwater, and be comfortable. Try to concentrate on the form. The hips should be kept as close to the water surface as possible. With flutter kicks similar in style to the front crawl, hips should still be slightly under water. During the exercise, you should keep your neck relaxed.

Backstroke Swimming

Your arms pull the water below your back so the body can move backwards. They are the main source power for backstroke swimming. Proper shoulder rotation will ensure fluid arm motion by ears. This will bring you the best results. The thumb should lead, while lifting the arm above the water.
The little finger of the opposite hand should be in the water first, with the straight palm and the palm facing outwards. It is important that arm movement is controlled by the shoulders and not the other side. Also, in order to move the arm, it should pass between the ears.

Scull your hands outwards and downs after you have entered the water. Now, bend your elbow and pull the water so that it is in line with your shoulders. Rotate your hand so your palm is facing your feet. Now push the water outwards.

You can improve your form by focusing on your arm speed while trying to accelerate the motion. In this stroke, the shoulders must be stronger than in other strokes. Also, work on strengthening your shoulder muscles both in and outside of the pool.

Flutter kick to the hips not to the knees

Instead of using your knees to kick, move from the hips to keep your legs straight and the hips moving. If you are looking for speed, push your legs hard, but want more endurance, try brisk, clean movements. Your knee should be slightly bent. The backstroke also involves the muscles of the lower leg. Remember to keep your ankles straight during the backstroke. You don't want to push water upwards or downwards in the backstroke, but push it back. Flexible ankles are key to achieving the right result. Flexibility and strength are required to properly place your top foot and push water back. Try to do the same while you are in the pool. Check out the video for more details and drills.

Backstroke Swimming: Don't hold your breath

Backstroke swimming allows you, unlike other competitive strokes like the butterfly, to keep your nose out the water. People find that the hard work makes it easy to hold the breath indefinitely. This will not help you achieve better results. It is important to coordinate your breathing and arm movements. Swimming swimmers typically exhale after one arm passes the ear and inhale again when the other arm does the same. This aids in maintaining a steady pace for the hands and breath.

Flip the turn with dolphin kicks

Being able and efficient in turning laps is a key aspect of success in the sport. The flip turn, which is used in all strokes but not competitively, has the opposite approach. Your body should be rotated to the front, and your arms should stop at the hips. Perform a complete forward somersault underwater. Then, place your feet on to the wall. You can kick strong, bendy legs while remaining on your back. Your arms should be extended to the ears in order to cut through water. For the dolphin leg kick underwater keep your feet parallel to the surface of the water. This will allow for you to continue swimming underwater. You can now start rotating your hands and swimming backstrokes by moving to the surface.

It is common to use the small muscles of your rotator cuff, in particular the subscapularis. The swimming stroke can be beneficial for back patients, as it relaxes the muscles and straightens them.