Back Rocket
A streamlined push and glide on the back with arms stretched above the head – the starting position for backstroke.
- Stages
- Stage 3, Stage 4
- Difficulty
- Developing
- Skills
- Streamlining, Push and Glide, Backstroke
- Equipment
- None
- Age
- 5–99 years
- Group size
- 1–8 swimmers
- Time
- About 4 minutes
- In a lesson
- Skill Development 1, Skill Development 2
- Shared by
- SwimShare Resource
Safety notes
- Clear path behind the swimmer.
What it develops
- Streamlined push and glide on front and back
- Keep a flat, horizontal body position
- Swim backstroke with a recognisable arm action
- Push and glide in a tight streamline
How to run it
- Hold the edge with both hands, feet on the wall, knees bent.
- Lie back, ears in, arms slide over the head into a streamline.
- Push gently and glide, tummy up, looking at the ceiling.
- Hold still until the glide stops.
Teaching cues
- Ears in.
- Arms squeeze your ears.
- Tummy up.
Make it easier
- Arms by the sides first.
- Assistant supports under the head.
Make it harder
- Add a gentle back kick after the glide.
- Rotate onto the front during the glide.
Common faults
- Head lifting as the arms go back.
- Pushing down so the body sinks.
Corrections
- 'Keep looking at the same spot on the ceiling.'
- 'Push along the top of the water.'
Assistant / L1 role
- Stand behind the swimmer's head as they push, then walk alongside and mark where the glide ends.