Swimming · Backstroke

Backstroke rotation and hand entry

Shoulder-to-chin kicking, single-arm and full-stroke backstroke that link body roll with a little-finger-first entry in line with the shoulder.

5 m flags5 m flagsCOS1S2S3
Start / 4
Time
15 min
Players
1–16
Age
U8+
Area
25 m pool with backstroke flags
Equipment
fins (optional)

Setup

  1. A lifeguard or qualified teacher on deck; backstroke flags up 5 m from each wall.
  2. Swimmers in lanes by speed. With more than one per lane, circle swim with about 5 seconds between swimmers.
  3. Before the first length, each swimmer counts how many strokes it takes from the flags to the wall, so they can finish without hitting their head.

How it runs

  1. 2 × 25 m kick on the back, arms by the sides. Every few kicks, roll so one shoulder comes up to touch the chin, then the other. The head stays still.
  2. 4 × 25 m single-arm backstroke, the other arm resting by the side. Swap arms each length.
  3. 4 × 25 m full stroke: the hand enters little finger first, straight above the shoulder, and the body rolls towards that arm.
  4. Swimmers count strokes from the flags on every length and touch the wall on their back.

Coaching points

  • Head still, eyes up at the ceiling, ears in the water; the body rolls around it.
  • The shoulder of the recovering arm lifts clear of the water as the hip rolls with it.
  • Arm straight on the recovery, little finger in first at about eleven and one o'clock, not behind the head.
  • Roll to the side of the entering arm so the catch starts deep enough to hold water.

Common mistakes

  • Lying flat with no roll, so the arm swings wide and drags.
  • Crossing behind the head on entry, which snakes the hips.
  • Rocking the head side to side with each stroke.
  • Sitting in the water with the hips low and the knees bending up.

Say it: “Shoulder up, little finger in, head still.”

Make it harder

  • Swim the full-stroke lengths holding a stroke count one lower than the first try.
  • Add a third set of 4 × 25 m at a faster pace, keeping the same entry.

Make it easier

  • Fins on for every length so the legs stay up.
  • Kick on the back holding a kickboard on the chest before trying the shoulder-to-chin roll.

Reviewed by the Sportdify coaching team.