How to Go Faster Underwater During a Backstroke

The backstroke, when swum properly, can be fast and very enjoyable. During the backstroke, the swimmer spends most of her time on the surface of the water. However, the swimmer is submerged underwater each time he pushes off the wall; if the swimmer's movements are efficient, this brief period is when the swimmer moves the fastest during each lap.

Things You'll Need

  • Swim cap (optional)
  • Goggles (optional)
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Instructions

    • 1
      A streamlined position is vital for building and maintaining speed.

      Push off the wall on your back in a streamlined position. This can be achieved by making the body completely straight, like an arrow. Your arms should be lifted straight up on either side of your ears, holding your head in a relaxed but straight position, the chin slightly tucked. Place one hand over the other. Extend your fingers. Point your toes.

    • 2
      Keep your hips high and your neck relaxed but straight.

      Break the surface of the water right as you feel your momentum beginning to slow down. As you emerge, keep your head and torso in the same streamlined position. Look up and slightly forward to keep your head in line with your body. One arm will stay above your head as the other arm pulls underwater for your first stroke.

    • 3

      Keep your head, torso and hips in line with each other as you kick your feet and alternately take strokes with each arm. Each arm should alternately enter the water straight, with the pinkie side of the hand going in first, the elbow bending slightly as you pull your arm underwater and straightening again as you finish each stroke to bring your arm back above your head, next to your ear.

    • 4
      Rotating your hips and shoulders will help you swim faster.

      Rotate your shoulders and hips from side to side with each arm stroke, keeping them in line with each other. When the right arm enters the water, the body should tip slightly to the right, and vice-versa with the left side. The head should always be kept in the exact same position, eyes looking up and slightly forward while the hips and shoulders rotate with each stroke.

    • 5

      Flip turn to turn back around after you reach the wall. Or, simply stop and push off again in a streamlined position to continue swimming.