How to Swim Backstroke Faster

Olympian turned coach Ash Delaney breaks down the key components of a world-class backstroke technique. He emphasizes the importance of body position, a tight kick, and maintaining a strong core to prevent hip sway. Ash also highlights the value of finishing the stroke powerfully, drawing inspiration from biomechanical analysis and elite swimmers. With practical tips and personal reflections, this is a must-watch for anyone looking to refine their backstroke and unlock new levels of speed and efficiency.

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How To Swim Backstroke Faster

Backstroke Body Position:
Maintain a neutral head position with only a small part of the face above water.
Avoid being too high, as it can cause the hips to sink.
Tuck the chin slightly and lean back on the shoulders to align the body and keep hips elevated.

Kicking in Backstroke:
Use a tight, controlled kick that supports body alignment and tempo.

Backstroke Arms & Backstroke Catch:
Focus on the final phase of the stroke, finishing strong by driving the hand through to the hip.
Keep the elbow in during the pull for optimal water hold and propulsion.
Utilize a high elbow catch, ensuring fingertips face downward for a powerful paddle-like motion.

Core Stability in Backstroke:
Engage the core to prevent hip sway and maintain rotational alignment.
Avoid snaking movements; aim for a direct and efficient rotation in line with the power chain.

Work on matching the catch, hip rotation, and kick for seamless coordination.

00:00 How to Swim Backstroke
00:05 Backstroke Head Position
01:05 Finishing to your Hip
02:15 Backstroke catch
02:50 Hips in Backstroke