01Body Position

  • Lie flat on your back in the water, with your body in a straight line.
  • Keep your head in line with your spine and look up towards the ceiling or the sky.
  • Relax your neck and keep your chin slightly lifted.
  • Extend your arms straight above your head.

02Arm Motion

  • Start with your arms extended above your head.
  • Move your arms towards the sides of your body in a wide arc motion.
  • Bend your elbows and push the water towards your feet.
  • Bring your arms back to the starting position and repeat the motion.

03Leg Kick

  • Bend your knees slightly and keep your feet together.
  • Perform a flutter kick by kicking from your hips down to your toes.
  • Keep your legs relaxed and avoid bending them too much.
  • Alternate the flutter kick motion with your arm strokes.

04Breathing Technique

  • Exhale through your nose and mouth as your face is in the water.
  • Turn your head to the side during the recovery phase of your arm motion.
  • Inhale quickly and deeply as your arm enters the water.
  • Exhale slowly through your nose and mouth as your face is in the water again.

Conclusion

Mastering the backstroke requires practice and proper technique. By following the steps outlined in this article, you can improve your backstroke swimming and enhance your overall swimming ability. Remember to maintain a relaxed body position, perform the correct arm motion and leg kick, and breathe in a rhythmic pattern. With dedication and persistence, you'll be able to swim the backstroke with ease.

MethodsDetails
Step 1Start by lying flat on your back in the water with your arms extended above your head.
Step 2Perform a wide arc motion with your arms, pushing the water towards your feet.
Step 3Kick your legs in a flutter motion, keeping them relaxed and alternating with your arm strokes.
Step 4Practice proper breathing technique by exhaling and inhaling at the appropriate times.
backstroke
swimming technique
performing a backstroke