Try to keep the principles of efficient swimming outlined in Chapter 6 in mind as you practice the backstroke. In addition, the following ten tips will make learning the backstroke much easier.
1. Adopt a streamlined position, with your hips just a few inches below the surface of the water.
2. Keep your head in almost straight alignment with your body, with the water line coming at the middle of your head just below your chin.
3. Remember that you propel yourself forward by pushing against still water. The best way to do this is by using an elongated S-shaped arm pull pattern (see Figure 8.1).
4. Your hands should enter the water, little finger first and palm outward, directly above your shoulders at one o’clock and eleven o’clock.
5. Although it may feel strange at first, keep your elbow bent throughout the pull to exert maximum power.
6. Accelerate your arm throughout the pull.
7. A natural body roll will increase the efficiency of your arm stroke.
8. Use a six-beat kick for every complete arm cycle. Bend your knee during the upbeat phase of the kick, and keep it straight during the downbeat.
9. Establish a consistent breathing pattern: inhale and exhale once during each complete arm cycle.
10. Before doing a backstroke flip turn, know how many strokes it takes you to swim from the backstroke flags to the wall.
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