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.
Preparation Exercises
Few arm strokes
The child swims on their back, as in the core exercise "Otter Swimming," occasionally attempting an arm stroke. For each arm stroke, at least eight flutter kicks are performed before switching to the other arm. In the early stages, arm strokes can significantly disrupt a child's water position. Many children try to replicate the land exercise as quickly as possible, resulting in wild, uncontrolled arm movements. By limiting the number of arm strokes, the water position remains stable, allowing the child to fully focus on executing each arm stroke correctly.
Reverse windmill
First, the backstroke arm pull should be practiced on land. To start, both arms are placed at the sides of the body. Begin with one arm. The extended arm rotates clockwise. The palm faces inward initially. Halfway up, when the arm is at a 90-degree angle to the body, the palm is rotated outward. When the arm reaches its highest point, the upper body rotates from the shoulder in the direction of the arm. With the shoulder rotation, the hand is further turned so that the palm faces backward at the highest point. The hand remains in this position, meaning that halfway down, the palm faces the ground. Once this exercise has been practiced with one arm, move to the other arm, and in a later step, use both arms together (see image). The explanation for this land exercise is already very detailed. As a first step, it’s a good achievement if the coordination with both arms and the outward rotation of the hand when it is in front of the body works correctly. Shoulder rotation will be thoroughly practiced in the upcoming courses.
Häufige Fehler
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Forgotten kick
Many children focus all their attention on the newly learned arm stroke, which often causes them to forget about their kick, leading their legs to sink. However, the kick is crucial as it provides the necessary stability in the water, enabling proper arm movements. In this early phase, the kick also serves as the primary source of propulsion. To address this issue, exercises with a limited number of arm strokes are helpful. Additionally, you can suggest an alternative exercise where your child moves their arms in slow motion while putting all their effort into the kick. Make sure to extensively practice "otter swimming" before moving on to backstroke.
Too rushed
Many children jump into the water after practicing on land and immediately get overly excited. This often results in their arms flailing uncontrollably and without coordination, disrupting their balance in the water. Ultimately, they end up completely exhausted, clinging to the pool edge after just a few meters. To address this issue, the preparatory exercise with minimal arm strokes is very effective. Additionally, you can encourage your child to swim in slow motion with their arms while focusing on strong, consistent kicking with their legs.
