Backstroke Pull Buoy Lengths
Backstroke arms with a pull buoy between the thighs so swimmers feel the catch and push without relying on the kick.
- Stages
- Swimming – Stage 9
- Difficulty
- Developing
- Skills
- Backstroke Arms, Stroke Efficiency
- Equipment
- Pull Buoy
- Age
- 8–99 years
- Group size
- 1–16 swimmers
- Time
- About 5 minutes
- In a lesson
- Skill Development 1, Skill Development 2
- Shared by
- SwimShare Resource
Safety notes
- Check the pool's policy on pull buoys; use backstroke flags.
What it develops
- Backstroke: shoulder rotation with a bent-arm pull
How to run it
- Place a pull buoy between the thighs and push off on the back.
- Swim backstroke arms, rotating each shoulder up as the arm leaves the water.
- Under the water, bend the elbow and push the water towards the feet, finishing at the thigh.
- Swim one length (or two widths) with the buoy, then one without, keeping the same pull.
Teaching cues
- Catch, bend, push.
- Rotate to reach deeper.
- Finish at your thigh.
Make it easier
- Use single-arm strokes with the buoy.
Make it harder
- Count strokes with and without the buoy and compare.
- Add a one-second pause with the arm extended to feel the catch.
Common faults
- Straight-arm pull that sweeps too deep.
- Hips swing side to side.
- Hands pause at the thighs.
Corrections
- 'Bend like you're pushing yourself along a rope.'
- 'Keep your head still to keep your hips still.'
- 'Keep the arms moving – one in, one out.'
Assistant / L1 role
- Collect the pull buoys at the far end so swimmers don't have to carry them back, then line them up for the next group.