Backstroke Tips: How to Stay Straight and Swim Faster

Swimming the backstroke is one of the most enjoyable and relaxing strokes in competitive swimming, but it can be tricky to master. Many swimmers find themselves veering off course, causing unnecessary drag and slowing down their pace. In this article, we will explore how to stay straight while swimming the backstroke, as well as tips to swim faster by refining your technique. 

Key Takeaways: 

• Maintaining a straight line while swimming the backstroke is essential for efficiency and speed.
• Proper body position, head alignment, and arm technique are key factors in swimming straight.
• Regular practice of drills, core strengthening, and consistent technique refinement will improve your backstroke performance.
• The right breathing and kick technique can significantly impact your overall backstroke speed.

 

Why Staying Straight Matters in Backstroke 

When swimming the backstroke, the goal is to maintain a straight line from head to toe. Not only does this help reduce resistance in the water, but it also ensures you are swimming efficiently. Veering off course leads to unnecessary movements, which causes drag, making it harder to swim faster. 

A straight backstroke minimizes energy loss, allows for more powerful strokes, and helps you maintain better control of your speed. A consistent body position is the foundation for smooth, fast backstroke swimming. 

 

Backstroke Technique: Key Elements to Stay Straight 

1. Proper Body Alignment 

The body should be positioned on the surface of the water with a slight arch to avoid sinking the hips or legs. Having the proper alignment will help you stay straight and minimize drag. To achieve the ideal position: 

• Keep your head aligned with your spine, looking straight up (but not excessively arching the neck).
• Engage your core to maintain a steady, streamlined position.
• Avoid excessive arching of the back as this can cause your body to bend and veer off course.

2. Head and Neck Position 

The head position plays a huge role in keeping the body straight. Keep your head steady and aligned with your body, looking straight ahead while swimming. Keeping your face above the water helps with both visibility and body stability. However, don't lift your head too high or you risk creating drag and compromising your stroke efficiency. Keep the head relaxed and centered. 

3. Arm Technique 

Your arm stroke should be smooth and even to prevent twisting or veering off to one side. When performing the backstroke: 

• Ensure both arms enter the water near your ears and move in large, controlled circles.
• Maintain a relaxed yet strong stroke, alternating arms with each movement.
• Avoid crossing your arms over the centerline of your body, which can cause you to swim off course.

4. Kick Technique 

Your backstroke kick is essential for both propulsion and maintaining body alignment. A consistent flutter kick can help you stay straight and maintain speed: 

• Keep the legs straight but flexible, with a slight bend in the knee.
• Your kick should come from the hips, with quick, steady motions.
• If your kick is weak or uneven, you may veer off to one side, making it more challenging to swim in a straight line.

 

Tips to Swim Faster in the Backstroke 

1. Core Engagement 

Engaging your core muscles is key to backstroke swimming. A strong core helps maintain body alignment and reduces the tendency to drift off course. Strengthening your core through exercises like planks, leg raises, and Russian twists can greatly improve your backstroke. 

2. Minimize Drag 

One of the key backstroke tips for speed is to minimize drag. This involves making your body as streamlined as possible to reduce resistance. Focus on the following: 

• Keep your arms long and extended when swimming.
• Avoid splashing water excessively, as this will slow you down.
• Keep your body close to the surface of the water to minimize resistance.

3. Breathing Technique 

While you are swimming backstroke, breathing is typically not an issue as your face is above water. However, proper breathing helps you maintain rhythm and endurance. Keep your breathing steady and regular, and avoid holding your breath. Taking smooth, deep breaths allows for consistent performance and energy maintenance during longer swims. 

4. Arm Recovery 

The arm recovery phase is an essential part of swimming faster in the backstroke. It involves the arm being pulled out of the water, over your head, and then back into the water for another stroke. Focus on: 

• Keeping your elbows slightly bent during the recovery phase.
• Making sure your arms don’t break the water’s surface too abruptly.
• Minimizing splash to conserve energy.

 

Drills to Improve Your Backstroke 

1. Single Arm Backstroke 

This drill helps you focus on proper body alignment and technique by isolating one arm at a time. Swim backstroke with one arm while keeping the other arm by your side. Alternate arms every 25 meters or as needed. This drill helps strengthen each arm individually while focusing on straight-line swimming. 

2. Backstroke with a Kickboard 

Using a kickboard can help isolate your legs and focus on kicking technique. Hold onto a kickboard with your arms extended forward and kick your legs in a backstroke flutter. This drill allows you to work on the power and consistency of your kick, which directly affects how straight you swim. 

3. 3-3-3 Backstroke Drill 

For this drill, perform three strokes with the left arm only, three strokes with the right arm only, and then three strokes using both arms. This drill helps reinforce balance and symmetry in the backstroke, which is essential for swimming straight. 

 

Frequently Asked Questions (FAQs) 

How can I improve my backstroke kick? 

To improve your backstroke kick, focus on keeping your legs straight but with a slight bend in the knee. Your kick should come from your hips, with quick and steady motions. Regularly practicing flutter kick drills will help build strength and consistency in your kick. 

How do I keep my body from veering off course during backstroke? 

Maintaining proper body alignment, head position, and arm stroke is crucial to staying straight. Engage your core and focus on keeping a streamlined body position. Additionally, practicing single-arm backstroke drills and focusing on an even, controlled kick will help you stay on track.