How to Perform Your Best Backstroke at Competitions

Backstroke is a technically demanding yet graceful and powerful stroke that requires precision, endurance, and race strategy. Unlike freestyle, where you can see ahead, backstroke relies on body awareness, stroke efficiency, and consistent pacing.

If you want to dominate your backstroke races, you need a solid race plan, efficient turns, a powerful start, and perfect stroke timing. This guide will help you maximize speed, minimize resistance, and optimize performance on race day!

1️⃣ Master the Backstroke Start for a Strong Race Opening

A powerful backstroke start sets the tone for the entire race. A poor start can leave you chasing the field, while a great start gives you a competitive edge.

✅ Key Techniques for a Fast Backstroke Start

✔️ Grip the Wall Firmly – Place feet shoulder-width apart, with toes gripping the surface.

✔️ Explode Backwards, Not Upwards – Push off the wall at a 30-40° angle, not straight up.

✔️ Engage Core and Drive Hips Up – A strong core helps maintain a tight streamline.

✔️ Breakout with Momentum – Don’t rush; let the underwater phase generate speed.

🔥 Drill: Backstroke Start with Resistance Bands

• Attach a resistance band to the wall and practice explosive starts.

• Helps build leg power and streamline control.

2️⃣ Perfect Your Underwater Dolphin Kick

💡 Did you know? The fastest part of your race is underwater after the start and turns. Many elite backstrokers stay submerged for at least 10-15 meters before surfacing.

✅ How to Improve Underwater Dolphin Kicks

✔️ Kick from the Hips, Not the Knees – Keep kicks compact and powerful.

✔️ Maintain a Tight Streamline – Hands should stay locked behind the head.

✔️ Control Breath & Pace – Don’t rush to surface; build momentum first.

🔥 Drill: Vertical Dolphin Kicks

• Perform 15-30 seconds of dolphin kicks in deep water to build endurance.

🔥 Drill: 10m Underwater Challenge

• Time how far you can stay streamlined before breaking out.

• Gradually extend the distance without losing speed.

3️⃣ Optimize Stroke Efficiency for Maximum Speed

Backstroke is all about rhythm, rotation, and balance. Inefficient strokes increase drag and waste energy.

✅ Key Stroke Adjustments for a Faster Backstroke

✔️ Keep a Consistent Stroke Rate – Avoid pauses between strokes.

✔️ Rotate the Shoulders & Hips Together – Allows for a longer, more powerful pull.

✔️ Enter Hands in a Straight Line – Avoid crossing over the centerline, which slows you down.

✔️ Use a High-Elbow Catch – Pull with the forearm and hand, not just the hand.

🔥 Drill: Straight Arm Recovery Drill

• Focus on hand entry outside the shoulders to prevent crossover.

🔥 Drill: 3-Stroke Glide Drill

• Swim three full strokes, then glide for a second to refine timing and efficiency.

4️⃣ Nail the Backstroke Flip Turn for Faster Transitions

💡 A slow turn can cost you valuable seconds in a race. Your goal is to execute fast, tight turns with powerful push-offs.

✅ How to Improve Backstroke Flip Turns

✔️ Spot the Flags – Count strokes from the flags to the wall for consistency.

✔️ Tuck into a Tight Ball – A fast, compact rotation reduces drag.

✔️ Push Off Deep, Then Rise Gradually – Don’t surface too soon; maximize your underwater kick.

🔥 Drill: No-Arm Flip Turn Drill

• Swim to the wall and flip without using arms—focus on core rotation.

🔥 Drill: Turn-to-Streamline Set

• Perform 10 x 25m sprints, emphasizing quick turns and strong push-offs.

5️⃣ Develop a Smart Race Strategy

Backstroke races are about energy conservation and strategic pacing. Many swimmers start too fast and fade—a controlled build-up is more effective.

✅ Best Race Pacing Strategy for Backstroke

✔️ First 15m: Explosive start + strong underwater kicks.

✔️ First 50% of Race: Maintain 75-85% effort, focusing on efficiency.

✔️ Last 50% of Race: Gradually increase stroke rate.

✔️ Final 15m: Sprint with maximum effort, keeping form intact.

🔥 Drill: Negative Split Training

• Swim 100m backstroke, making the second 50m faster than the first.

• Helps with pacing control and finishing speed.

6️⃣ Strength & Dryland Training for a Powerful Backstroke

A strong core, shoulders, and legs are essential for stability, power, and endurance.

🏋️ Best Strength Exercises for Backstroke

✔️ Pull-Ups & Lat Pulldowns – Build shoulder strength for powerful strokes.

✔️ Plank Variations – Improve core stability and body alignment.

✔️ Medicine Ball Slams – Simulate explosive arm movement for starts.

✔️ Squats & Lunges – Strengthen legs for strong push-offs and kicks.

🔥 Tip: Perform strength training 2-3 times per week alongside swim workouts.

7️⃣ Mental Preparation for Race Day

Competing in backstroke isn’t just physical—it’s mental too. The ability to stay focused and calm under pressure can determine race performance.

✅ Mental Strategies for Backstroke Races

✔️ Visualize Your Race – Imagine a smooth start, powerful strokes, and strong finish.

✔️ Develop a Pre-Race Routine – Stretch, breathe deeply, and mentally rehearse your plan.

✔️ Use a Mantra – Say a phrase like "Long, Strong, Fast" to stay focused.

🔥 Tip: Avoid overthinking on race day—trust your training and stick to your race plan.

8️⃣ Sample Backstroke Race Training Plan (2,500m Workout)

🔹 Warm-Up (500m)

• 200m freestyle & backstroke mix

• 100m backstroke drill (straight arm recovery)

• 100m dolphin kick (on back)

• 100m sculling

🔹 Speed & Technique Set (800m)

• 4 x 50m backstroke sprints (focus on underwaters)

• 4 x 50m backstroke (negative split)

• 4 x 50m backstroke turns (fast execution)

🔹 Main Set (1,000m)

• 3 x 200m backstroke (descend effort)

• 4 x 50m backstroke (high stroke rate, strong finish)

🔹 Cool Down (200m)

• 100m easy backstroke

• 100m choice stroke

🔥 Tip: Adjust the intensity based on your race distance (50m, 100m, 200m).

Final Takeaways: How to Perform Your Best Backstroke in Competition

✅ Nail the Start & Underwater Kicks – Explode off the wall with a powerful push-off.

✅ Optimize Stroke Efficiency – Keep a steady, high-elbow pull and strong rotation.

✅ Master Flip Turns & Push-Offs – Fast transitions can make or break your race.

✅ Develop a Smart Race Strategy – Pace yourself to finish strong.

✅ Strengthen Your Core & Shoulders – Stability and power improve stroke mechanics.

✅ Stay Mentally Sharp – Visualize success and stick to your plan on race day.

By refining your technique, pacing, and mindset, you can dominate your next backstroke competition and achieve your fastest time yet! 🏊‍♂️🔥