In backstroke, everything follows the head.  

If your head moves side to side, even just a little bit, the shoulders will follow…then the hips…and then the legs and feet.   This causes you to zig-zag down the pool and to lose valuable time.

If your head moves up and down -- like this -- your body will move up and down.  Either way, you’re losing time and not moving forward.    

In backstroke, the goal is to get to the other end of the pool.   The more directly you can send your HEAD to the other end, the quicker your body will get there.
 
Holding your head steady is so basic that it’s more than a focus point…it’s the most important thing you can do to go faster in backstroke.

Head position is something you should think about every time you go to the pool…and on every stroke.

Look directly up at the ceiling or sky.

Keep your chin in neutral – not tucked too tight…and not jutting out.  

Keep your head and neck in a single line and hold everything steady.  

A steady head makes everything else fall into place.  It helps your hips ride higher, and this gives you a more effective kick.

It helps you get maximum power out of your pull and your core rotation.

Work every day on keeping your head motionless as you swim.  It’s the #1 way to swim faster in backstroke.


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Steady Head