**How to Coach Backstroke After Teaching the Basics**

After you’ve done the hard work of TEACHING backstroke from scratch…after they’ve mastered the basics of being horizontal on the back, having a productive flutter kick, and being comfortable with backstroke arm action…how do you take your swimmers to the next level? This week we explore the key focus points for backstroke. If you learn to look for these things in your swimmers, and work on teaching these key concepts, you can turn your swimmers into backstrokers.

**Monday**

**Better Backstroke Concepts: 10 And 2 Hand Entry**

The most common technique flaw in backstroke is “over-reaching.” Swimmers often aren’t aware that they need to make a correction, so it’s up the coach to teach a “10 and 2” hand entry. Here’s how.

<https://www.goswim.tv/lessons/3044-10-and-2-hand-entry>

:00 - great visual of how it’s supposed to look

:06 - never forget the overall balanced line

:17 - knowing how to film

:31 - from under you may feel some resistance in this position

:51 - hyperextended elbows

:55 - make adjustments based on physiology

**Tuesday**

**Better Backstroke Concepts: Thumb Out Pinky In**

Teach your swimmers not just the HOW of “thumb out, pinky in” but also the WHY.

<https://www.goswim.tv/lessons/3045-thumb-out-pinky-in>

:05 - Pinky slices in

:14 - why I’d change this straight arm initiation

:16 - better pull

:17 - old school teaching

:20 - proper hand exit

:17 - show the hand having to turn over

:20 - show the hand finishing and having a direct path out

:23 - pinky in puts the body into a good position to initiate the catch

:24 - thumb out simplifies the process

:35 - thumb out with rotation

:37 - relaxed exit with the thumb leading

:39 - such an easy teaching point - accentuate the thumb

:52 - get the athlete to focus on a definitive turn of the hand halfway through the recovery

:53 - HA! Even with the focus…

:55 - pinky slice

:57 - need to work on this side - over-reach as well

:59 - fine on the right side

1:01 - face palm

1:03 - pinky in first

1:05 - pinky in first

1:07 - uh oh - sometimes when it’s too soft, the hesitation of rotation can cause issues

**Wednesday**

**Better Backstroke Concepts: Where to Look**

Where a swimmer’s eyes are looking can have a huge impact on backstroke bodyline and power.  Ideal is to train the eyes on the ceiling directly above the feet.

<https://www.goswim.tv/lessons/3046-where-to-look> 

:06 - very stable - slight head tilt

:08 - loo for the orientation of the waterline and face - pretty flat

:10 - great shoulder rotation

:13 - very stable head - eyes looking up and slightly back

:14 - timing the breath

:17 - eyes looking back slightly over the body

:21 - clear image of the head slightly back

:21 - watch the nose for the next few seconds - protected

:24.9 - timing the breath on the initiation of the recovery of the right shoulder

:31 - less tilt but still a slight chin tuck

:32 - precarious position - but think about water flow and velocity

:33 - not as much rotation so more shoulder disruption

:35 - breath timing at the beginning of the recovery

:36 - by the time the water splashes over, the mouth is closed again

:40 - water going into the mouth

:43 - mouth open for a breath

:43 - watch how he expels it

:47 - can see the chin tuck angle

:52 - eyes looking slightly back

**Thursday**

**Better Backstroke Concepts: Stable Head (Cup on Forehead)**

Watch any elite backstroker and one of the first things you notice is that their head remains stable and rock solid. Here’s the classic – and fun – way to imprint this key skill.

<https://www.goswim.tv/lessons/3047-cup-on-forehead> 

:04 - hand down by your side - gentle slow kick

:09 - focus on stability

:17 - how much water in the cup?

:30 - initiate rotation of the shoulders

:33 - I do consider it “cheating” a bit when the hand sculls for stabilization

:40 - To challenge more, rotate only with the core, not the hands

:46 - extend one of the arms

:51 - start taking slow - stable strokes

:56 - finding the right weight

1:01 - don’t push off too hard

1:02 - start swimming full stroke back

1:20 - how fast can you go - get a heavier cup

Katie

<https://youtu.be/16tGOwlwy7E?si=q4238PvQ3yMJohJY>

**Friday**

**Better Backstroke Concepts: Bent-Arm Pull (Backstroke Scull)**

Beginning backstrokers tend to pull with a straight arm. Watch for this as a coach, and try to teach a bent-arm pull as soon as possible in the learning process. Here’s a great drill for helping swimmers get a feel for the backstroke bent-arm pull.

<https://www.goswim.tv/lessons/3049-backstroke-scull> 

:04 - look at the arm in the catch position - EVF

:06 - turn the face down

:10 - rotated - head stable - arm in catch position

:13.26 - THE position

:30 - getting the arm into position

:35 - only the bottom part of the arm moves

:38 - the position we want

**Saturday**

**Better Backstroke Concepts: Rotation (Connect Hip and Hand)**

In freestyle and backstroke, always fight the urge to swim flat – and with just with the arms. Here’s how to link the hands and hips for a more powerful and “coordinated” backstroke.

<https://www.goswim.tv/lessons/3054-connect-hips-and-hand> 

:04 - hand down hip down

:05 - hand down hip down

:08 - directly into the catch

:09 - straight line from one shoulder to the other

:15 - when in power, a straight line from one shoulder to the other

:19 - hand down hip down

:22 - when the entry is too soft, or too slow… it’s flat then he rotates

:26 - better to this side

:38 - watch the hand entry and the entire body - shoulders - torso - hips rotate together

:39 - stays on her side to initiate the recovery and the catch - line from shoulder to shoulder

:41 - This is what we’re trying to avoid in most swimmers - elbow behind the shoulderline

:46 - slow on left side

:48 - better on right side

:48 .7 - great on power phase

:50 - with less rotation - arm is straighter

**Sunday**

**Better Backstroke Concepts: Constant Kick (Flow the Kick)**

The backstroke kick should be constant and gentle, narrow and flowing. Aim for a 6-beat kick that helps the body rotate from one hip to the other.

<https://www.goswim.tv/lessons/3059-flow-the-kick> 

:02 - constant kick with slow turnover

:16 - focusing on a narrow, soft, constant kick

:24 - keeping the toes pointed and legs long

:31 - not a lot of bend in the knee

:37 - look at the maximum bend

:44 - kick through the rotation

**Bonus**

<https://www.goswim.tv/lessons/3053-freestyle-scull-for-backstroke>

Haufler Backstroke: Backstroke Focus Points

<https://www.goswim.tv/lessons/1300-backstroke-focus-points>

For Bent-Arm Pull and Rotation:

Better Backstroke Concepts: Single-Arm Backstroke

<https://www.goswim.tv/lessons/3051-single-arm-backstroke>


Sign In to watch video

Mar. 12, 2024 - How to Coach Backstroke After Teaching the Basics