**Backstroke Teaching Progression
Step #1
Teach Backstroke Body Position**


When I teach backstroke I follow a 5-step teaching progression.   Step #1 of the Progression is to teach Body Position, and to do this I start the swimmers on land.  

I have them lie down on a mat and press their lower spine into the mat by contracting their abs, squeezing their glutes, and pulling their belly button in toward their spine. Let the swimmers lift their legs…because it will help them engage their core. 

If swimmers need help with this, have them slide one hand under their lower back, and see if they can press the lower back into their hand.

I want them to relax their shoulders down, roll them in a little, and extend the arms down the front of their thighs. Don’t shrug the shoulders…round the back.

There should be a space between the underside of their chin and the tops of their shoulders.

Sometimes I put a pull buoy under their head, like a pillow. 

This puts the swimmer in a more accurate body position because when the swimmer is in the water, the upper back is deeper than the head.

Next…take that position to the water with a coach-assisted float.

Tell the swimmers to let the sternum drop down and draw the ribs into the body. This will make them tuck in their tailbone.

We want the swimmer’s hips to be a little under water.

We want them to lean into the water and feel pressure on their back.

The neck is long and relaxed and water surrounds the face.

The legs will feel light in this body position when kicking.


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Step #1 Teach Backstroke Body Position