For the pull, we like to start with one-arm backstroke.  

Get behind the swimmer’s head and have them start kicking in the canoe position.  

Have the swimmer keep one arm at their side and you can assist as they lift the other arm straight up and over the eye.  They should see the hand as it comes out and heads toward the ceiling or sky.  

Make sure the elbow is locked, that the thumb exits the water first, and that the hand turns at the highest point to enter pinky first into the water.  

As the hand goes in the water pinky first, the other shoulder and arm should roll out of the water.

As the hand pulls through the water, the body levels out and then rolls to the other side as the hand comes out of the water for another stroke.

Hold the swimmer’s head, if necessary, to keep it steady and to keep the swimmer looking straight up.  

Do a couple of strokes with one arm, then switch arms.

For backstroke, the key things you want to reinforce are a steady head…

…looking straight up and not down toward the feet…

…showing each shoulder as they rotate…

…and getting a nice clean exit with the hand, with the thumb coming out first…

…and a nice clean entry, with the pinky going in first.


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Backstroke - Pull