Backstroke is a smooth and efficient swimming style, but it requires proper technique to maximize speed, endurance, and efficiency. Many swimmers struggle with common backstroke mistakes that can slow them down or make them feel uncomfortable in the water. The good news? You can fix these issues on your own with the right awareness and targeted drills!
Below, we’ll explore the most common backstroke mistakes and how to correct them for a more streamlined and effective swim.
1. Poor Head Position: Looking at Your Feet Instead of Up
❌ The Mistake:
Many swimmers tuck their chin or look toward their feet, causing their hips and legs to sink. This increases drag and slows you down.
✅ How to Fix It:
✔️ Keep your head in a neutral position, with eyes looking straight up at the ceiling or sky.
✔️ Imagine balancing a cup of water on your forehead to keep your head still.
✔️ Drill to Try: Swim backstroke while balancing a light object (like a small bottle cap) on your forehead. This encourages proper head alignment.
2. Sinking Hips and Legs
❌ The Mistake:
Low hips create extra drag, making it harder to glide smoothly through the water.
✅ How to Fix It:
✔️ Engage your core muscles to keep your body in a straight line.
✔️ Press your upper back slightly into the water to maintain a flat and horizontal body position.
✔️ Drill to Try: Use a pull buoy between your thighs to help keep your lower body afloat while practicing proper backstroke form.
3. Incorrect Arm Movements (Crossing Over the Bodyline)
❌ The Mistake:
Bringing your arms too close to the center of your body during the stroke creates instability and reduces efficiency.
✅ How to Fix It:
✔️ Keep your arms in line with your shoulders, not crossing over your body’s midline.
✔️ Your pinky finger should enter the water first, with a slight outward rotation.
✔️ Drill to Try: Practice single-arm backstroke while keeping the non-stroking arm at your side. This helps improve hand entry position.
4. Over-Rotating or Staying Too Flat
❌ The Mistake:
Over-rotating: Causes instability, making it harder to maintain a straight line.
Not rotating enough: Reduces the effectiveness of each stroke.
✅ How to Fix It:
✔️ Rotate your shoulders just enough (about 30 degrees) with each stroke.
✔️ Keep a fluid, rolling motion, using your core to drive the rotation.
✔️ Drill to Try: Do 6-kick switch drills, where you take a few strokes, hold a rotated position while kicking, then switch sides.
5. Weak or Improper Kick (Too Big or Too Small)
❌ The Mistake:
Big, slow kicks create unnecessary drag.
Small, weak kicks don’t provide enough propulsion.
✅ How to Fix It:
✔️ Keep your kicks small, quick, and rhythmic—like fluttering.
✔️ Kick from your hips, not your knees.
✔️ Drill to Try: Hold onto a kickboard on your chest and focus on fast, small flutter kicks while staying streamlined.
6. Poor Breathing Control
❌ The Mistake:
Holding your breath for too long leads to fatigue and poor oxygen flow.
Breathing too frequently can throw off your stroke rhythm.
✅ How to Fix It:
✔️ Breathe steadily through your nose and mouth, keeping a relaxed rhythm.
✔️ Inhale during arm recovery and exhale slowly underwater.
✔️ Drill to Try: Try exhaling through your nose as your arm enters the water to promote rhythmic breathing.
7. Inefficient Flip Turns (Or Avoiding Them Altogether)
❌ The Mistake:
Some swimmers slow down or completely stop before turning at the wall, wasting momentum.
✅ How to Fix It:
✔️ Spot the "T" marker on the pool floor to time your turn properly.
✔️ Tuck your chin, somersault, and push off in a streamlined position.
✔️ Drill to Try: Practice tumble turns by somersaulting in the water repeatedly to become comfortable with the movement.
Final Thoughts: Mastering Backstroke on Your Own
Backstroke is a fun and relaxing stroke, but small mistakes can slow you down and cause inefficiency. By identifying and correcting these issues, you can swim faster, smoother, and with less effort.
✔️ Focus on body position (keep your hips high).
✔️ Perfect your arm entry (pinky first, no crossover).
✔️ Refine your kick (small, quick, from the hips).
✔️ Practice flip turns to improve efficiency.
By using these self-correction techniques and targeted drills, you can fine-tune your backstroke and enjoy a more powerful and efficient swim! 🌊🏊♂️💙
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