6 most likely backstroke mistakes to avoid

Backstroke may not be one of my favorite strokes, but it is certainly a beautiful stroke. It is the only stroke done on the back and requires excellent body control.

Backstroke is a wonderful stroke to watch and if you master it, it can become your favorite. I had always wished I was better at backstroke, and over time I slowly became a better backstroker with enough guidance and coaching, as well as reflection.

Backstroke requires good body position, continuous movement, and rhythm as well as proprioception. To improve your backstroke, you should focus on some key areas that we will discuss in this article. If you are looking to improve your timing, this article will also suit you well.

Before that, let’s discuss why backstroke is an important stroke, and what goes into your backstroke technique. 

Why do people like backstroke?

Many people love backstroke. The stroke is quite impressive and very difficult to master. However, backstroke is not just a formidable stroke, its also very enjoyable.

To those who aren’t freestylers, backstroke may be your preferred stroke for distance sets.

It may be your main stroke and provides much-needed oxygen uptake when you need it. 

One of my favorite things about backstroke is that you are on your back and looking toward the sky. It is the only stroke where you don’t have to stare at the black I marking for the entire set. This makes the stroke feel very freeing, and relaxing, even if you may be out of breath.

It is much appreciated for rest whenever the swim becomes difficult. However, I must admit I have crashed into the wall many times when looking at the sky for too long. 

Other than the scenic view, backstroke allows you to breathe constantly. It is the only stroke where your head does not go underwater, excluding the push off and flip turns. This allows you to have constant oxygen, which is very beneficial for your muscles. It means you can do longer, more difficult workouts without getting as tired, since you receive enough oxygen. It can be easier to breathe rhythmically, and if you are someone who struggles with breath control, this stroke is ideal. 

However, what if you are not good at backstroke? That is nothing to worry about, as it is a stroke that takes a while to master, especially if you do not have the correct body position and rhythm.

Common backstroke mistakes to avoid

There are a few things you can focus on if you want to improve your technique in backstroke and therefore your overall speed. Keeping these in mind you may find your backstroke improving, as long as you have added guidance from your coach. 

Here are some common mistakes in backstroke. 

Head position

Most swimmers swim backstroke while looking at their feet. Even if you are scared of the person behind you swimming faster than you, you must still look at the sky.

This allows your body to be in the correct position, and reduces the drag experience by your shoulder blades. If you strain your neck and keep your head high above the water, you will experience a lot of back and neck pain. 

I used to make this mistake a lot and my feet would drop in the water subsequently. By keeping your head in the correct position, you can maintain a good overall body position, with your feet just below the water’s surface and your shoulder blades cutting seamlessly through the water. It is often helpful to imagine an apple between your chin and neck. 

Arm Movement

The arm movement is vital for backstroke. While many people describe backstroke as backward freestyle, this could not be farther from the truth. Many people pull the water towards their stomachs, crossing their arms over their bodies during the recovery phase.

This creates a lot of drag, and wastes time when you need to be moving your arms quickly. Instead, push the water downward parallel to your body. 

Keep in mind that you should not keep your arms completely straight either and go for a windmill motion. This will also create drag and make you tired quickly, and turn your stroke very slow. You should make sure to follow your arms one after another in a rhythmic motion to set up a seamless stroke. 

Leg position

Your legs are very important in backstroke to keep the strain off of your arms. You will move your arms a lot during backstroke, and they must be supported well enough by your legs. Otherwise, you will find yourself becoming very tired and moving very slowly. Keep your legs just below the surface of the water. 

If they are too deep in the water, it can create excessive friction. If the legs are too high on the surface, it results in a lack of propulsion through the water, and you may just be kicking for nothing. A helpful tip is to watch your legs.

• When the water looks like it is boiling, then you are kicking correctly.
• If you cannot see any bubbles on the surface, you are too deep.
• If the water is frothing, you are too close to the surface. 

Body roll

The most important part of backstroke is the body roll. This is what allows the stroke to be so seamless. Swimmers should aim to rotate their body from side to side during the stroke.

Some swimmers do not rotate at all, which causes your body to bounce, resulting in drag. It can make your stroke arm dominated, which will make you very tired very quickly. Not using a body roll will make your stroke very choppy and not like the swift backstroke you want. 

Timing

Every stroke has a rhythm. In backstroke, having a good rhythm is very important if you want to swim without getting tired and cut through the water.

Move your arms one after another in a continuous cycle. You should never be still during backstroke, you should be consistently moving.

You must maintain a good ratio between arm movement and kicking, making sure to time your body rolls along with your arm movements. This will allow for the most seamless stroke. 

Breathing

Many people complain that backstroke causes water to go up their nose. You have to remember to constantly breathe out through your nose during backstroke.

This will ensure you do not choke on the water and the water does not go up your nose. This will receive enough oxygen during the stroke. Do not breathe in through your nose, as you might breathe water in. 

Streamline

Across all strokes, it is important to maintain a streamline position to reduce drag. This is true for even backstroke.

Many people make the mistake of driving their arms too wide during the stroke. You have to ensure your arms drive close to your ears. Make sure you can feel your arms touching your head every time you enter the water. This allows you to glide seamlessly through the water.

Of course, these are the most general mistakes and will not work for everyone. You should always ask your coach for additional guidance and corrections. If you manage to master backstroke, that is wonderful for you, and I wish you all the best on your swimming journey!

Finally, the most important part of backstroke is the reduced pressure. If you have the correct technique, backstroke can become the easiest and most seamless stroke.

It is a very flowy stroke and comes very naturally with your body movement. It does not require a lot of extra force the way breaststroke and butterfly does.

In fact, if you are experiencing back pain or shoulder tension, backstroke is the recommended stroke. Lying on your back with enough oxygen is less demanding on the body while also allowing you to work on your streamlined technique.

Backstroke is a very versatile stroke and overall is an important stroke to have in your repertoire.