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Improving your backstroke technique

April 06 2022 6 min read

To ensure you are squeezing the most out of your time in the pool here are a few advanced tips for improving your backstroke technique.


- When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater.

- Don’t let your hips drop too low as this will slow you down – try and keep your body close to the surface of the water.

- Your head should be still and your neck relaxed. Holding your head up too high will cause strain to the neck and slow you down in the water.

- The water level should cover your ears and your eyes should look up and back.

- Like in front crawl, generate momentum by rotating your shoulders and your hips. As one arm lifts out of the water, the other starts the propulsive phase underneath the surface.

For more tips on improving your backstroke arm, kick, breathing and turning click here.

Please note that you’ll need to be a Swim England member to access. You can join for free as a Just Swim member.