Backstroke: little or no rotation

Stays flat, so the arm action is short and the shoulders strain.

Activities that help

• Backstroke Six-Kick Switch – Kick on the side with one arm up, then pull through to switch sides – links rotation, kick and arm action.
• Bend and Push – The backstroke underwater arm bends and then pushes the water down to the thigh – a stronger, safer catch than a straight-arm sweep.
• Shoulder Peek – Kick on the back and roll so one shoulder then the other peeks out of the water – the rotation that powers backstroke.