Backstroke – swimming activities

Developing the alternating arm action and kick of backstroke.

Activities

• Back Rocket – A streamlined push and glide on the back with arms stretched above the head – the starting position for backstroke.
• Backstroke Flip Turn – Backstroke turn: count strokes from the flags, roll onto the front, one stroke, then a forward roll and push off on the back.
• Backstroke Start – An in-water backstroke start: hold the wall, feet on the wall, then push back over the water into a streamlined glide.
• 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.
• Flags to Wall – Swimmers count their backstroke strokes from the flags (or a marker) to the wall so they never bump their head.
• Keep the Engine Running – A partner watches the swimmer's feet: the legs must keep kicking while the arms work – fixes kicks that stop when arms start.
• Medley Mix – Swimmers swim the four strokes in medley order with the right turn between each – changing strokes cleanly and in control.
• Shoulder Peek – Kick on the back and roll so one shoulder then the other peeks out of the water – the rotation that powers backstroke.
• Soldier Kicks – Kicking on the back without equipment, arms by the sides like a soldier – a steady, flat backstroke kick.
• Stroke Copycat – Swimmers copy the teacher or a leader's stroke on poolside – a quick way to practise switching arm and leg actions.
• Stroke Switch Relay – Each relay leg uses a different stroke or kick, so swimmers practise switching between skills under light pressure.
• Technique Relay – A team relay where points are awarded for technique points the teacher calls – fast swimmers with poor technique don't win.
• Thumbs Up, Pinkies In – A simple rhyme for backstroke hands: thumb leaves the water first, little finger enters first.