The backstroke is a unique and challenging discipline, requiring a blend of power, precision, and body control to achieve maximum speed. Unlike other strokes, the swimmer is constantly navigating without a forward view, making technique and feel for the water paramount. Increasing backstroke velocity relies on refining four distinct areas: maintaining a high body line, executing a powerful arm pull, utilizing a stabilizing kick, and mastering the high-speed transitions of starts and turns.
Optimizing Body Position and Arm Mechanics
A high, flat body position minimizes frontal drag, the greatest impediment to speed in the water. Swimmers should keep their hips near the surface by engaging the core muscles to maintain a straight, horizontal line from head to feet. The head must remain still and neutral, with the water level covering the ears. Any side-to-side movement acts like a rudder, causing the body to weave and slow down.
Propulsion is generated through continuous body rotation, where the shoulders and hips roll together along the long axis of the body. This rotation allows the recovering arm to exit the water thumb-first and the entering hand to slice in pinky-first, setting up an immediate catch. The hand enters the water outside the shoulder line.
The swimmer quickly establishes a deep catch by bending the elbow and pressing the hand and forearm straight back toward the feet. This high-elbow position maximizes the surface area pushing against the water. Hand speed should accelerate throughout the pull phase until the arm finishes at the hip.
Maximizing Kick Power and Stability
The backstroke kick, a continuous flutter kick, serves primarily as a stabilizer and secondarily as a source of propulsion. The kick must originate from the hips, not the knees, creating a whipping action that ends with pointed toes. This technique ensures the feet remain within the body’s shadow. This prevents a large, deep kick that would increase drag and cause the hips to sink.
The standard rhythm for competitive backstroke is the six-beat kick, which provides continuous momentum and synchronizes with the arm stroke. This timing links the finish of the arm pull on one side with the entry of the opposite arm. This synchronization helps drive body rotation and maintain a high hip position.
Mastering Starts and Turns for Race Speed
Starts and turns are the highest-impact areas for time reduction, as they involve the fastest speeds of the race. For the backstroke start, the feet should be placed shoulder-width apart on the wall. To maximize grip, toes should be curled over the gutter or positioned just below the water surface. The swimmer pulls the body up into a tight, coiled position with a 90-degree bend at the knees, storing energy for an explosive push-off.
After the launch, the body must enter the water in a tight streamline, with hands stacked and the head tucked between the biceps. The swimmer immediately transitions into a powerful underwater dolphin kick, which is faster than surface swimming. Competitive rules permit remaining submerged for up to 15 meters, and maximizing this underwater phase is a significant advantage. The turn requires counting strokes from the backstroke flags to time the transition, rolling onto the stomach for a single arm pull before executing a somersault flip turn. A powerful push-off from the wall ensures high speed is carried into the next lap.
Drills and Training for Sustained Velocity
Technique refinement is best achieved through specific drills that isolate and exaggerate key movements. The Six-Kick Switch drill, where the swimmer kicks on their side for six beats before rotating, is effective for developing hip rotation and body alignment. The Fist-Clenched Backstroke drill forces the swimmer to rely on the forearm for propulsion, improving the feel for the water and establishing a strong, early catch.
To translate technique into race speed, training must incorporate pace work and broken swims. Pace work involves swimming short distances, such as 25s or 50s, at a target race pace with short rest intervals to build speed endurance. Broken swims, such as a 100-meter swim broken into two 50-meter segments with a brief rest, allow the swimmer to practice maintaining race speed over a longer distance.