Backstroke

In backstroke, swimmers swim on their backs and use alternating arm movements and flutter kicks to generate forward propulsion. The arms move in a continuous motion, with one arm recovering above the water while the other arm pulls through the water. The hands enter the water pinky finger first and then sweep underwater towards the leg, pushing against the water to generate power. As one arm recovers through the air, the other arm initiates the pull, maintaining a steady cycle.

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The legs play a significant role in backstroke, executing a flutter kick similar to freestyle. The legs remain relatively straight and move up and down, originating from the quads (thighs) alternately, generating additional propulsion. It is essential the legs feel extended with the ankles relaxed. When the legs feel extended, the knee will naturally bend slightly on each kick. 

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Backstroke requires swimmers to maintain a stable body position, with the head positioned to look straight up at the ceiling or sky, maintaining a dry chin. This helps maintain balance and allows for better control and direction. With the mouth always outside the water, swimmers should maintain comfortable deep breathing. 

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Backstroke races are typically conducted over distances ranging from 50 meters to 200 meters in competitive swimming. The stroke places less strain on the shoulders compared to butterfly or freestyle, making it a popular choice for swimmers with shoulder injuries or those seeking variety in their training.

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Proper technique, body positioning, and timing are essential for achieving efficiency and speed in backstroke. It requires a strong core, good body control, and coordinated movements between the arms and legs. With practice and refinement of technique, swimmers can excel in backstroke events, showcasing their skill, strength, and endurance in the water.