Elementary Backstroke Directions

Swimmers who learn the elementary backstroke learn a valuable swimming stroke because the process of this stroke can be relaxing and rejuvenating. When you need to rest in the water and stay afloat, the elementary backstroke is an effective way to achieve this.

Instructions

    • 1

      Float on your back with your arms at your sides and legs extended and together.

    • 2

      Bring your hands slowly up as if you are zipping a zipper along the sides of your torso until your hands reach your armpits. Bend your arms tightly at the elbows with the elbows extended out from your body (as if you are making "chicken wings").

    • 3

      Bend your knees together at the same time as you begin moving your arms. Flex your feet outward at the ankles as you bend your knees. Make the arm and leg movements simultaneously.

    • 4

      Straighten your arms quickly so they extend straight out from your sides. At the same time, point your flexed feet outward and separate your legs slightly below the knees.

    • 5

      Push your arms forcefully down to your sides. At the same time, rotate your feet and lower legs around in a circular motion to whip your feet back together (the whip kick).

    • 6

      Glide through the water from the force you generated. As you glide, keep your chin up, your arms firmly at your sides and your legs firmly together.

    • 7

      Repeat steps 2 through 6 to execute another stroke. Continue stroking and gliding through the water.