How to Improve Competitive Backstroke

Competitive backstroke is one of the most difficult strokes for swimmers to master. It requires a high level of coordination, a high rate of speed and an increased awareness of your surroundings, because you can't see the bottom of the pool. Swimmers practice for many hours to make sure that their backstroke is up to par with the rest of the swimmers they will compete against in the competitive backstroke category.

Instructions

    • 1

      Focus on maintaining a normal rate of breathing. Unlike other swimming strokes -- such as breaststroke where you breathe when your head comes above water -- backstroke does not require you to breathe at any specific time, so it can be difficult to breathe regularly. Regular breathing, however, is extremely important in keeping your muscles fueled for the stroke. Breathe whenever either arm completes the stroke motion and goes back into the water.

    • 2

      Kick from the hip instead of from the knee, keeping your legs as straight as possible and pointing your toes toward the direction you came from. This will help keep you aerodynamic in the water and allow your legs to work more efficiently. Practice kicking for at least one half hour every day in order to build muscle endurance.

    • 3

      Stretch out your arms before you begin the stroke. You will want to extend your arms as far as possible behind your head in order to ensure that your are able to pull the most water as possible while your arm is underneath the water. Over-extending your shoulder muscle, however, is possible if you do not take the time to stretch for at least fifteen minutes before completing the stroke.

    • 4

      Master your backstroke flip turn. Count out and memorize how many strokes it takes you to get from the warning flags to the wall. Use this number to know when to begin your flip turn instead of having to look to the sides of the pool for cues. A flawless flip turn can improve your lap time significantly in the backstroke.