Elementary Backstroke
Building from Back Float to Your First Swimming Stroke
What You Already Know: You can float confidently on your back - now you'll add arm and leg movements to create your first actual swimming stroke. This stroke will also teach you the leg movement that you'll use later in breaststroke.
Step 1: Start with Your Proven Back Float
Begin in the back float position you previously mastered
Position your arms relaxed and stretched above your head, similar to your back float
Keep your ears underwater and eyes looking straight up at the ceiling
You're building on a skill you already have confidently
Step 2: Add Gentle Movement
While maintaining your back float, add a gentle flutter kick to help maintain position
Small, easy movements with your legs - just enough to keep you stable
Focus on staying relaxed and horizontal
Remember: this is just your back float with a little movement added
Practice Goal: Float comfortably on your back with gentle leg movement, feeling stable and confident.
Step 3: Arm Movement Pattern
Start lying on your back with arms at your sides, hands resting on your thighs
Slowly drag your thumbs up the sides of your body to your armpits
Your elbows will stick out to the sides like "chicken wings" - this is correct
From this position, extend both arms straight out to your sides to form a T-shape
Now sweep both arms back down to your sides - this creates your backward movement
Step 4: Add Gliding
After sweeping your arms down to your sides, glide and relax
Let yourself coast forward from the arm movement
Keep your body relaxed and enjoy the glide
When you slow down, repeat the arm sequence
Rhythm: arm movement - glide - arm movement - glide
Step 5: Practice the Sequence
Practice this arm pattern several times: sides → armpits → T-shape → sweep down → glide
Focus on smooth, controlled movements rather than speed
Feel how the arm sweep pushes you forward through the water
Practice Goal: Complete 3-5 arm movements with comfortable gliding between each one.
Step 6: Breaststroke Legs on Your Back
This kick is different from flutter kick, and you'll use it again later in breaststroke.
Bend your knees and bring your heels toward your buttocks
Turn your feet outward (toes pointing to the sides)
Push the water forcefully with the soles of your feet
Snap your legs together straight to complete the kick
Step 7: Practice Kick and Glide
Perform one strong leg kick, then glide with legs straight
Feel the forward push from the kick
Let yourself glide until you slow down
Perform another kick and glide again
This kick will feel more powerful than flutter kick
Practice Goal: Complete several kick-and-glide sequences, feeling the strong propulsion from each kick.
Step 8: Timing Coordination
Arms and legs work together to create strong backward movement:
Start with arms at sides and legs straight
Begin your arm movement (dragging thumbs up sides)
As your arms sweep down for propulsion, perform your leg kick at the same time
Both arm sweep and leg kick happen together for maximum forward push
Glide with arms at sides and legs straight
Repeat the sequence
Step 9: Practice the Complete Stroke
Coordinate arms and legs: both push water at the same time
Then both recover (arms up sides, legs bend) at the same time
Focus on the timing: push together, recover together, glide
Keep movements smooth and controlled
Step 10: Build Your Swimming
Start with 2-3 complete stroke cycles
Focus on good timing between arms and legs
Build to 5-6 strokes in a row
Progress to swimming 10+ yards continuously
Success Goal: Swim 10+ yards of elementary backstroke with coordinated arm and leg movements.
Keep Your Head Right:
Ears stay underwater throughout the stroke
Eyes always look straight up at the ceiling
Never lift your head up - this will make you sink
Your face should stay comfortably out of the water
Stay Smooth and Controlled:
All movements should be smooth, not rushed
Focus on gliding between strokes - let yourself coast
Relaxation is key - tension makes floating and swimming harder
Remember Your Breathing:
Your face stays out of water, so breathing is natural and easy
Breathe normally and calmly throughout the stroke
This is one advantage of backstroke - no complex breathing timing needed
If you start to sink: Check that your head position is correct (ears underwater, eyes up) and return to your basic back float to recover confidence
If movements feel awkward: Slow down and practice arms and legs separately before combining them
If you feel unsteady: Use instructor support as needed and remember that you already know how to back float
If timing feels confusing: Focus on the idea that arms and legs push water at the same time, then recover at the same time
When you can swim 10+ yards of elementary backstroke with coordinated movements, you've achieved your first real swimming stroke.
Important: The leg kick you learned here (bend knees, feet out, push with soles, snap together) is the same kick you'll use in breaststroke. You're building skills that connect to your next swimming objective.
You've progressed from floating to actual swimming - you're now genuinely propelling yourself through the water using coordinated movement. This represents real swimming competence and water confidence.
