Hips sink when swimming on the back

Sits in the water on the back, with head lifted and hips low.

Activities that help

• Back Rocket – A streamlined push and glide on the back with arms stretched above the head – the starting position for backstroke.
• Backstroke Windmills – Swimmers kick on their back and add one arm at a time, lifting it straight up and over like a windmill.
• Cup on Forehead – A small floating toy balanced on the forehead while kicking on the back – it only stays put if the head stays still.
• Duckling Line – Swimmers follow the 'mother duck' across the pool on their backs, practising steady back travel in a line.
• Float to Survive – Swimmers learn to rest in a back star float for 30 seconds or more, with small hand movements to stay balanced.
• Knee Tray – Swimmers kick on their back holding a float over their knees – if the knees bump the 'tray', they're bending too much.
• Listen to the Pool – Swimmers put their ears in and listen for underwater sounds – a gentle way to get comfortable with ears under for back floating.
• Sculling Boat Race – A head-first race on the back using hands only – builds sculling propulsion and a flat back position.
• Soldier Kicks – Kicking on the back without equipment, arms by the sides like a soldier – a steady, flat backstroke kick.
• Streamlined Back Kick – Back kick with arms locked in a streamline above the head – a long, high body position and a steady kick from the hip.
• Tummy Treasure – A small floating toy rests on the tummy during a back glide – it only stays on if the body stays flat.