Back glides are an essential part of the beginning swimmer and usually a sign of true comfort in the water.
One of the most unnatural and uncomfortable things for new swimmers to do is lay upside-down, on their back, and to move backwards without being able to see.
Backstroke can be scary.
Following the supportive steps and providing lots of opportunities will instill confidence and bravery in your Level 2 and Level 3 swimmers.
Supported Back Glides
From total support to gentle assistance.
The Supported Back Glide Script
Put your shoulders in the water
Tilt your head back
Support the neck
Push off with me
Moving Towards Independence
Maintain control and support, but have fun! Encourage bravery.
Build Confidence
As your swimmers progress, gradually reduce support. Start with full head and neck support, then move to just a hand under the back, and eventually let them glide on their own for a few seconds. Celebrate every small success — a relaxed back float is a huge milestone.
Remember: backstroke is about trust. The more you build that trust through patient, supportive guidance, the more your swimmers will embrace the challenge.
Be exciting.
Teach motion.
Brief soldier glides.
Brief soldier glides.
Have swimmers follow the same back glide script, but without a hand support on their head.
Support will be provided once the swimmer reaches their set distance. Swimmer pushes off the bench in “soldier” towards the instructor who is 2 body lengths away. Swimmer glides on their back at the surface and kicks. The instructor supports their head in a familiar hand on head technique and lifts the swimmer’s head to indicate they are finished.
Repeat. Increase distance.
*Note: You can substitute a bench for a wall, or an instructor.
!! Why not streamline?!
Soldier is easier and more “natural” feeling for being on your back for younger swimmers. Raising your hands above your head in streamline causes the body to sink and curl for most beginners.
Use soldier position for back glides to teach body position and the “feel” of backstroke. We will add streamline into backstroke later as comfort, confidence, and mastery improves.
Have swimmers do this about 100 times where they either sit up and stand, or the instructor lifts their head to support them. Then, they’ll be ready for back streamlines on the surface.
Once the soldier glide on back is mastered, begin introducing streamline on the back on the surface.
Back glide on the surface:
Transition to sinking underwater and growing into a streamline:
Starting Backstroke Arms
Start on deck, combine with a streamline and do limited arm strokes after the flags. Practice counting arm strokes as the arm EXITS the water, not when it pulls underwater.
Begin with doing arm strokes on the deck.
Start slow. Avoid fast moving arms.
Streamline + 3 Strokes
Streamline at the surface or underwater. Hold streamline until the body passes under the flags (5 yards from wall). Then, after the flags, take 3 arm strokes of back stroke where you count when the arm exits the water.
Once arm strokes are done well, start longer distances.
Look for the following key points for a good backstroke arm:
- Thumb exits the water near the hips.
- Arm remains straight as it travels from the hips to position 11.
- The pinky finger enters the water.
- The elbow bends after entry to catch or anchor the water and pulls / pushes water to the hips.
Layer in longer swims with backstroke.
SwimEngland offers an excellent video on the backstroke arms:
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