Improving Your Backstroke with Advanced Techniques

Backstroke is a deceptively complex stroke. While it may appear effortless when done correctly, mastering backstroke at a high level requires refined body mechanics, powerful underwater phases, efficient breathing, and strategic pacing. Whether you’re a competitive swimmer or looking to fine-tune your technique, learning advanced backstroke strategies can take your performance to the next level.

In this article, we’ll explore key advanced backstroke techniques that enhance speed, endurance, and stroke efficiency.

🧠 Why Refining Backstroke Matters

At the elite level, tiny details in backstroke — from hand entry angle to core-driven rotation — make a significant difference in race times. Swimmers who fine-tune these elements:

• Maintain better alignment and reduce drag

• Generate more propulsion with less energy

• Improve transitions and underwater phases

• Sustain faster tempos over longer distances

🔄 1. Optimize Body Rotation for Power and Balance

Advanced backstrokers don’t swim flat. Instead, they use body rotation to engage larger muscle groups, like the lats and core.

🏊 What to Focus On:

• Rotate the shoulders and hips together, creating a rhythmic roll

• Keep the head steady while the torso drives rotation

• Maximize rotation during the pull, especially on the catch side

🛠 Drill: Rotational Kick Drill

• Kick backstroke with one arm extended and the other by your side

• Emphasize rolling from side to side with each kick cycle

✅ Improves timing and coordination between rotation and pull

🖐️ 2. Refine Hand Entry and Catch Angle

A clean hand entry reduces turbulence and sets up a strong catch phase.

🏊 What to Focus On:

• Enter the water pinky-first just outside shoulder width

• Keep the arm straight on entry, then bend the elbow to start the catch

• Engage the forearm early for an effective pull

🛠 Drill: Fingertip Entry with Paddle

• Swim with finger paddles, focusing on entering with control

• Ensure no splash and a smooth rotation into the catch

✅ Builds awareness and improves muscle memory

💥 3. Master the Underwater Dolphin Kick

The underwater phase — off starts and turns — is the fastest part of the race. Elite swimmers can travel 15 meters underwater legally, using this to their advantage.

🏊 What to Focus On:

• Keep arms in a tight streamline

• Use fast, compact dolphin kicks from the core

• Maintain a slight upward angle to avoid sinking

🛠 Drill: Vertical Dolphin Kick Sets

• In deep water, perform 20–30 seconds of vertical dolphin kicking

• Focus on speed and control; hands out of the water for challenge

✅ Builds core strength and explosiveness

🦶 4. Upgrade Your Kick Technique

In backstroke, a steady, fast flutter kick helps maintain speed and balance.

🏊 What to Focus On:

• Kick from the hips, not the knees

• Keep legs close together with small, fast motions

• Avoid excess splashing — efficiency over noise

🛠 Drill: Kickboard-Free Backstroke Kicking

• Kick on your back with arms at sides

• Use fins or resistance gear to increase strength

✅ Reinforces efficient, race-paced kicking

🔄 5. Fine-Tune Stroke Tempo and Rhythm

Advanced backstrokers control their stroke rate depending on the distance and stage of the race.

🏊 What to Focus On:

• Use a tempo trainer to maintain stroke timing

• Shorten the glide slightly at higher tempos

• Match kick tempo to arm turnover

🛠 Drill: Tempo Trainer 25s

• Swim 25m with a set beep interval

• Adjust the interval to find your optimal rhythm

✅ Improves pacing and consistency under fatigue

🚀 6. Execute Efficient Backstroke Starts and Turns

Starts and turns can gain or lose precious seconds in competitive races.

🏊 What to Focus On:

• Use a powerful backstroke start: arch your body and streamline entry

• For flip turns, initiate early rotation and tight tuck

• Explode off the wall with streamlined underwater dolphin kick

🛠 Drill: Breakout Repeats

• Practice 10m breakouts from starts and turns

• Time your transition from underwater to surface pullout

✅ Sharpens reaction and breakout timing

🧘‍♂️ 7. Strengthen the Core and Shoulders

Backstroke depends on stability and controlled rotation, both of which rely on core and shoulder strength.

🏋️‍♀️ Recommended Dryland Exercises:

• Planks and side planks

• Medicine ball Russian twists

• Resistance band shoulder rotations

• Pull-ups and lat pulldowns

✅ Supports power and injury prevention

🏁 Final Thoughts

Mastering backstroke takes more than just swimming laps — it’s about developing an awareness of every detail in your movement. By implementing these advanced techniques and drills into your regular training routine, you'll notice improvements in speed, rhythm, and control.

Consistency is key: Refine one skill at a time, measure your progress, and build on your strengths. With time and practice, you’ll turn your backstroke from basic to elite.