Backstroke
Backstroke is swum face-up with an alternating arm pull and flutter kick — the one competitive stroke where you breathe freely because your face stays out of the water.
Overview
Backstroke mirrors freestyle turned over: the swimmer lies on their back, the arms alternate in a long windmill, and a flutter kick keeps the hips high. Because the face is clear of the water, breathing is unrestricted, though sighting the wall takes practice.
It is a valuable stroke to learn early because the open airway makes it feel calmer for many new swimmers, even as the backward orientation adds its own challenge.
What defines it
- Swum face-up, so the airway stays clear throughout.
- Alternating arm action with a steady flutter kick.
- Swimmers judge the wall using lane markings and backstroke flags.
- The only one of the four strokes started in the water.
Getting started
- 1Get used to floating on your back with your hips near the surface.
- 2Practise a gentle flutter kick on your back before adding the arms.
- 3Keep your head still and eyes up to hold a straight line.
Other Swimming disciplines
The forms of Swimming sit alongside each other — explore the rest.
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Follow the threads that connect Backstroke to the rest of SocialSportHub.
Sports
- SwimmingA full-body, low-impact endurance sport suitable for almost every age and ability.
- Open-Water SwimmingSwimming in lakes, rivers and the sea, blending endurance training with the experience of being out in nature.
- Water PoloA demanding team sport played in deep water, blending swimming endurance with tactics.
- TriathlonA multi-sport endurance event that links swimming, cycling and running into one continuous race.
- WrestlingA grappling sport of takedowns and control where two athletes compete to pin or out-position each other.
Rules
- False startA rule breach in a race when a competitor begins to move before the starting signal is given.
- Swimming stroke rulesThe technical rules that define how each competitive swimming stroke must be performed and how walls are touched.
- Volleyball rotationThe rule that players rotate one position clockwise each time their team wins back the serve.
- Penalty kick awardA one-on-one kick against the goalkeeper awarded when a defending player commits a direct-free-kick foul inside their own penalty area.
- Badminton serve rulesThe rules for how a badminton serve must be delivered and where it must land.
Scoring systems
- How swimming races are timed and placedSwimming races are decided by elapsed time and finishing order, with electronic touchpads recording when each swimmer completes the distance.
- Basketball scoringBasketball is scored by shooting the ball through the hoop, with baskets worth one, two or three points depending on where the shot is taken.
Techniques
- BackstrokeThe only competitive stroke swum on the back, using alternating overhead arm pulls and a steady flutter kick.
- Freestyle StrokeThe fastest swimming stroke, using alternating overhead arm pulls, a flutter kick and rhythmic side breathing.
- BreaststrokeA swimming stroke with a simultaneous arm sweep, a whip-like frog kick and a glide, performed on the front.
- Flip TurnA fast turn in freestyle where the swimmer somersaults at the wall, pushes off on their back and rotates to continue swimming.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
How this page is maintained
- Content type
- Discipline
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-09
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