Learning to swim perfectly backstroke is quite simple, it's just a matter of practice. You will need to develop some essential skills that are very useful, such as being able to make flips for turns and maintaining a straight line. With a little practice, you will be able to swim back and forth around the pool with vigorous back strokes, or float and move leisurely.
Steps
Part 1 of 2: Perfect Posture
Step 1. Keep the body flat like a plank
When swimming backstroke, your body should be as flat as possible on the surface of the water. The thinner your profile in the water, the less resistance it will oppose to movement and you will be able to swim faster.
Most people find it difficult to keep their pelvis above the surface of the water, and in this way, the butt tends to sink a little. This isn't a big deal, but try to keep your hips as close to the water as possible. When you are moving, it will also be easier to maintain the correct position
Step 2. Get used to feeling the water covering the sides of your head
The essence of the back (as with all swimming styles) is to make the use of energy as efficient as possible. One way to achieve this is to let the head remain semi-submerged in the water with the ears almost completely underwater. The water level should touch the perimeter of the face, without however entering the mouth, nose and ears.
If you don't like the feeling of water on your ears, buy a waterproof swimming cap or purchase specific earplugs for swimming. If you try to keep your ears out of the water, you will only strain your neck and waste energy instead of investing it in swimming
Step 3. Adopt an alternating kick
As soon as you are on your back, start kicking. The legs should be straight, close together and aligned with the hips. Use small movements to propel yourself forward. As you lift one leg, the other has to move downward in a continuous alternating motion.
To maximize its efficiency, the movement must develop from the hips and not from the knees, keeping the legs straight. This will give the kick more power and avoid pain in the knees
Step 4. Enjoy large, smooth strokes
When you start moving your legs, keep your arms at your sides. Extend an arm in front of you, towards the sky or the ceiling. Bring it over your head, next to your ear and then lower it into the water; at this stage your hand should point in the direction you are moving.
When your arm touches the surface of the water, bring it down and perform a quick stroke by pushing yourself forward. As you do this, raise your other arm and repeat the whole procedure. You should perceive it as a natural movement
Step 5. Check the position of your hands to minimize friction
To swim as effectively as possible, remember that your hands should go in and out of the water "by edge" and not with your palms. When you lift your arm out of the water, the first finger to emerge must be the thumb; while in the brace phase the first finger to enter the water is the little finger. All this allows to keep the resistance of the water to a minimum.
While your hand is underwater, to push yourself forward, rotate your palm towards your feet to develop maximum power
Step 6. With each stroke, rotate your shoulders and hips
The movement in the water does not have to be as rigid as that of a vaporetto, instead try to accommodate every stroke and kick in a fluid and flexible way, so as to move in the water as efficiently as possible. Here's how to proceed:
- As you lift each arm, rotate the corresponding shoulder upward. The other shoulder must rotate downwards, as you will still have to use its force to drag the corresponding hand underwater.
- Similarly, rotate your pelvis slightly with each kick. You should take a slightly "swaying" motion; your right hip drops when you kick your right leg and vice versa.
Part 2 of 2: Developing Essential Skills
Step 1. Breathe once for each stroke
A good breathing rhythm consists of inhaling when one arm comes out of the water and exhaling when the other comes out of the water. Maintain this pattern by breathing deeply and steadily.
Constant, deep breathing is important, although the back style allows you to breathe whenever you want. Maintaining a regular cadence allows you to swim backstroke effectively for as long as possible
Step 2. To turn quickly, flip
When you are about to approach the wall of the pool, turn around in a prone position so you can see where you are going. Arm yourself forward with both arms, blocking the movement at the thigh. Flip forward underwater and then straighten your arms to rest your feet firmly against the wall. Push yourself forward and start the kick by keeping both arms forward, very close to your ears, to create a kind of hydrodynamic "tip" with your hands. As you slow down and return to the surface, start your normal back movement again.
It will take some practice to figure out exactly when you can turn around in a prone position. In theory, you should do this when you are within a stroke or two of the edge of the pool
Step 3. If the pool is indoors, you can use the ceiling as a reference to maintain a straight path
In this case you will have many structural elements that will help you not to veer off your "course". Look for a line or decoration in the ceiling. Keep your eyes open while swimming and focus on the ceiling; make sure that the decoration is oriented in the same direction you are swimming, to make sure you are moving in a straight line.
If you are swimming outdoors, then you have less of a chance. If there are clouds, try to always keep them oriented in a certain direction, to be sure to travel in a straight line, or make sure that the sun is always on a certain side of the body. Staying on course in cloudy weather is difficult, as you have few visible landmarks
Advice
- When you shoot from the wall of the pool (or in the flip of a turn) you can adopt the dolphin-style kick underwater to push yourself into the pool. To perform this movement, keep your legs together and move them simultaneously.
- While not essential for this style, goggles are very useful, especially during turns.
