Master Your Backstroke Technique
Stop struggling with your breathing and start gliding. We break down the backstroke into a precise rhythm of rotation, power, and perfect alignment.
We break down the backstroke into three simple steps. This underwater view shows how to achieve a powerful pull, steady kick, and straight body line, helping you glide through the water like a pro.
This double arm pull drill is perfect for fixing your backstroke pull. By moving both arms symmetrically, it forces a shallower pull and an early vertical forearm, keeping your body high and stable in the water.
There are many reasons to love backstroke. It allows you to breathe freely and is a great workout for your shoulders and back, providing a unique and challenging alternative to other strokes.
This video shows the rhythm of the backstroke turn, focusing on rolling and rotation. Mastering this transition is key to maintaining speed and momentum into and out of the wall during a race.
Part one of our backstroke turn series focuses on the rolling motion. A proper roll onto your stomach just before the wall sets you up for a fast and legal flip turn, a critical skill for any competitive swimmer.
This drill is designed to improve your core strength and body line in backstroke. By holding one arm up for a few seconds after every third stroke, you build stability and learn to control your rotation.
About Perfect Your Backstroke
Backstroke is unique because it's the only stroke where breathing is easy, but it is often where swimmers lose their body line, causing their hips to drop and create drag. We focus heavily on stabilizing your head position—keeping your chin tucked just right—so your core remains engaged throughout the rotation. It is about creating a rhythmic drive from your hips that powers your pull, ensuring you move through the water with maximum efficiency rather than just flapping your arms.
Mastering the backstroke isn't just about floating on your water; it’s about becoming efficient. At Blue Dragon, we treat the backstroke as a high-precision discipline. Many swimmers get stuck at the 'just okay' phase because they neglect the connection between the shoulder rotation and the catch.
Our Approach to Backstroke
- Body Position & Head Stability: Your head is the rudder. If it moves, your hips sink. We teach you to keep your gaze fixed upward to ensure your body remains a straight line, reducing resistance.
- The Rotation: We focus on the 'corkscrew' effect. By rotating your core with every stroke, you open up your shoulder line, allowing for a deeper, more powerful catch without straining your rotator cuffs.
- The Pull & Kick: It’s not about force. We drill the early vertical forearm (EVF) to get a better grip on the water. Simultaneously, we refine your flutter kick to keep your legs high, providing the stability needed for that power phase.
Training That Works
Whether you are a triathlete looking to save energy or a beginner trying to gain confidence, we use targeted drills—like the double arm pull—to fix those common technique flaws. We operate out of professional, temperature-controlled facilities in Faridabad (Manav Rachna International School) and Rohini, Delhi, providing the clean lanes and anti-wave markers you need to focus entirely on your form.
We don't just count laps. We track your progress, analyze your stroke, and give you the feedback required to turn that slow struggle into a fast, effortless glide.
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