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Backstroke Full Technique
Swim 10–15 meters of backstroke. The child alternates arm rotations in a clockwise motion, turning the hand outward at the highest point. As the hands enter the water, they push it backward to generate arm propulsion. The legs provide additional propulsion and stability through a flutter kick. This version of backstroke is an introductory form and will be progressively refined in future lessons.
Preparatory exercises
Pulling lanes
The child swims 25 meters of backstroke close to the lane rope and — as an exception — is allowed to pull on it. Instead of regular arm strokes, they grab the rope where the hand would normally enter the water, then pull it over the head and, once the shoulder passes the hand, push against it. This pull phase and push phase closely resemble the advanced backstroke arm movement — which is why rope-pullers often become the best backstrokers.
Duck Swimming
The swimmer lies on the back, arms alongside the body, elbows lightly touching the torso above the hips, with a gentle flutter kick. Propulsion comes from the forearms: they angle alternately outward to about 20 cm depth, palms facing backward, pushing the water away behind the body while the elbows stay close. This isolates the power phase of the advanced backstroke arm stroke — watch the second half of the underwater phase in the core-exercise video.
Backstroke simultaneous arm pull
With a pull buoy or kickboard between the legs, the child performs a backstroke simultaneous arm pull: both arms rotate and push the water backward in sync. The arms first pull the water and, once past the shoulders, transition into the push phase. At this stage most propulsion still comes from the legs, but the child should already try to displace water with the arms.
Few arm strokes
The child swims on their back as in the core exercise Otter Swimming, occasionally attempting an arm stroke: at least eight flutter kicks per arm stroke before switching arms. Limiting the arm strokes keeps the water position stable and prevents wild, uncontrolled movements, so the child can focus on executing each stroke correctly.
Reverse windmill
Practice the backstroke arm pull on land, starting with both arms at the sides. One extended arm rotates clockwise, palm facing inward. At 90 degrees to the body, rotate the palm outward; at the highest point, the upper body rotates from the shoulder in the arm's direction and the palm turns to face backward, so that halfway down it faces the ground. Practice with one arm, then the other, then both together. Coordination and the outward hand rotation are the goal here — shoulder rotation is trained thoroughly in upcoming courses.
Common mistakes
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Forgotten kick
Many children focus entirely on the new arm stroke and forget their kick, so their legs sink. The kick provides stability and, at this stage, the main propulsion. Use exercises with a limited number of arm strokes, or have your child move their arms in slow motion while kicking hard. Practice "otter swimming" extensively before moving on to backstroke.
Too rushed
Many children get overly excited in the water, flailing their arms uncontrollably, losing balance, and exhausting themselves after a few meters. The preparatory exercise with minimal arm strokes helps. You can also encourage your child to move their arms in slow motion while focusing on strong, consistent kicking.
