The elementary backstroke is an ideal stroke for self-rescuing or recovering. While it is not a stroke designed for speed, swimmers can travel a great distance with minimal effort with this stroke.
Elementary backstroke uses the whip kick, the same kick used in breaststroke, but done while on your back.
Lying on your back in the water with legs extended, bring your heels back toward your glute. Then point your feet out so that they are wider than your knees, then flex your feet to form a ‘V.’ With force, whip your feet around, pushing the water with the inside of your feet. Finish the kick with the legs together, straight with toes pointed.
A great way to practice this is to do it vertically, where all the power generated is forced downward.
Check out the previous tip in this series Elementary Backstroke Body Position
By Colyn Ma
Colyn is a casual Lifeguard/Swim Instructor here at MacEwan University Sport and Wellness. He is one of the coaches for Junior Lifeguard Club and has more than 11 years of experience in competitive swimming and coaching.
