One of the most common questions we hear from new parents is how to help their child master backstroke. Our coaches teach more than 2,000 children every week and understand that, whilst it may appear easy, backstroke is a demanding stroke that requires confidence, good technique, and practice. In this article, drawing on over 15 years of teaching experience, we will cover why children can struggle, techniques for mastering backstroke, and general tips to try outside lessons.
Why Backstroke Can Be Hard To Master
‘There are many reasons why children find backstroke one of the more challenging swimming strokes to master. As a swimming coach and now Operations Director, I've seen that the most common challenges are learning to trust the water while swimming on their back, maintaining the correct body position, and coordinating their arm and leg movement, all without being able to see where they're going.’ Tara Rahilly, Operations Director.
Unlike other strokes, such as crawl or breaststroke, backstroke requires children to lie on their backs with minimal visual cues. Below are four of the most common reasons we hear from our swimmers and parents alike for why backstroke is challenging.
-
As previously mentioned, swimmers are unable to see where they are heading, which can cause anxiety and affect confidence in some children. This is why we offer progressive swim programmes, ensuring swimmers are competent before participating in specific practices.
-
It requires numerous techniques to be incorporated at once. Swim England has labelled this the BLABT (provides a full explanation for each BLABT section) framework
-
Body positioning
-
Leg positioning
-
Arms positioning
-
Breathing
-
Timing
-
Our coaches adhere to Swim England guidelines, providing in-water coaching that shows our swimmers how to position their bodies and offers technique cues.
-
Swimmers often say they sink when trying to perform backstroke, often citing their legs. Coaches can often correct these issues with simple tips, such as pushing their tummy upwards.
-
They are unable to effectively monitor their arm and leg movements because they lack visual cues to correct their positioning. This is where Swim Generation’s small-ratio classes offer tailored training and immediate feedback.
5 Common Problems With Backstroke
Below are five common technical issues that often arise during lessons, along with how our coaches help swimmers overcome them. Fortunately, these are relatively easy to correct with the right coaching, immediate feedback and visual demonstration. The fixes below depend on the individual and cover only the main areas.
| Issue | What You See | Why It Happens | Coaches Fix |
| Sinking hips | Legs and hips sit low in the water | The most common reasons are the head being too high, tension, and not utilising the core. | Eyes straight up, relaxed body posture, floating techniques and kicking practice. |
| Arms crossing | Arms do not enter straight, causing directional issues | Can be due to overstretching or the shoulder rotation technique. | Visual demonstration showing correct hand entry and correct shoulder rotation. |
| Head positioning | The head is either too far up or down (sometimes looking to the side). | Trying to see where they are going, worried they are sinking or too tense. | Visual demonstration: look upwards, cup on for head practice and help with overall body positioning. |
| Rigid body | The swimmer looks stiff, sometimes robotic-like. | Often this occurs early on, due to fear or trying too hard. | Relax the swimmer, demonstrate and encourage. |
| Knee kicking | Splashing, cycling-like movement with large rotations. | The most common reason we see is kicking from the knees. | Demonstrate kicking from the hips, kicking drills. |
Common Signs Of Progress
Over the past 15 years, Swim Generation has helped thousands of children develop their swimming skills, and we've observed several positive signs of progress in backstroke. Whether you're watching from the poolside or practising together outside lessons, here are some key improvements to look out for.
-
One of the first signs our coaches look out for is confidence; this can be seen in their relaxed demeanour, the fewer prompts they require, and the distances they cover.
-
Swimmers appear flatter in the water, gliding more effortlessly.
-
Visually obvious due to reduced splashing and improved propulsion from kicks originating from the hips.
-
When the head is positioned perfectly, it doesn't deviate and remains horizontal with the ceiling throughout.
‘As a former swimming coach and the founder of Swim Generation, nothing is more rewarding than seeing a nervous swimmer grow in confidence and discover what they're capable of in the water.’ Christopher Whitworth, Founder, Swim Generation.
Tips For Parents & Swimmers
Below are some expert, first-hand tips, drafted by our experienced coaches, that parents and swimmers can practise to help refine and perfect their backstroke technique.
-
Reinforce that power for kicking comes from the hips; try to get them to reduce the splashing. Start with smaller kicks until technique improves.
-
Practice can be done at home on the floor, lying on their back, imitating shoulder movements.
-
Concentrate on a part of the ceiling that will keep the head locked in the correct position; there are usually plenty of objects on pool roofs to use.
-
Ask your coaches for feedback; take videos to show them.
-
Take advantage of the Swim Generation online portal. It will include all feedback and information from previous lessons. The information here will be vital for effective practice.
How Swim Generation Helps Children Master Backstroke
Swim Generation has created a highly structured curriculum designed to build confidence, strength, and technique through a tailored program for each swimmer. We know from experience that backstroke can be challenging for many swimmers and requires a personalised approach. Here is exactly how our unique coaching philosophy and programme structure create success and results:
-
Our coaches are in the water with their swimmers from stage 1 to 6. Allowing for physical guidance and immediate feedback.
-
Our class sizes are small and highly focused, allowing for personalised coaching.
- We have a proven 10-stage progression programme catering for all skill levels. Backstroke is a key curriculum subject.
-
Coaches provide 2 minutes of feedback after every class.
-
Progress and class notes are available 24/7 through an online portal.
Summary
It is worth noting that many swimmers struggle with backstroke. Contact Swim Generation today to learn how we can help your child master backstroke through our expert training and proven methods. If you have any questions or would like to know more, complete our online form or call our team anytime.
FAQs
Why Does My Child Sink On Their Back?
The most common reason is incorrect head positioning.
How Long Does Backstroke Take To Learn?
All swimmers are different; basic skills are usually learned within a few weeks. Fully mastering backstroke can take a few months with consistent lessons.
Will backstroke help with overall swimming?
Absolutely, we have witnessed how mastering backstroke increases confidence, improves fitness and strengthens the core and muscles.