Backstroke Hip Lift
Kick on the back with a float held on the tummy, pressing the hips up to the float – a simple way to feel a high, flat backstroke position.
- Stages
- Swimming – Stage 8
- Difficulty
- Beginner
- Skills
- Back Kick, Body Position
- Equipment
- Float, Noodle
- Age
- 8–99 years
- Group size
- 1–20 swimmers
- Time
- About 4 minutes
- In a lesson
- Introduction / Warm-up, Skill Development 1
- Shared by
- SwimShare Resource
Safety notes
- Swimmers use backstroke flags or count strokes into the wall.
What it develops
- Backstroke: steady head, continuous kick and in-line entry
How to run it
- Hold a float flat on the tummy with both hands.
- Push off and kick on the back, lifting the hips to touch the float.
- Remove the float and keep the 'tummy up' feeling for a width with arms by the sides.
- Add backstroke arms for a final width.
Teaching cues
- Tummy to the float.
- Ears in the water.
- Kick from the hips, knees under the surface.
Make it easier
- Add a noodle under the shoulders for support.
Make it harder
- Hold the float above the knees – knees must not touch it.
- Kick with one arm pointing up to the ceiling.
Common faults
- Sitting position with the head lifted.
- Knees bending and breaking the surface.
Corrections
- 'Look at the ceiling, not your toes.'
- 'Long legs, small splashes.'
Assistant / L1 role
- Hand out floats and, when the teacher signals, take them back from swimmers moving to the no-float width.