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Step 1
Push off the wall on your back with your hands raised above your head. Your fingers should be together and your hands should be palms up with one hand placed on top of the other.
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Step 2
Do dolphin kicks until you are ready to emerge from underwater. Dolphin kicks off a start or turn are a normal part of swimming backstroke. Although not necessary, it is allowed and usually preferred by competitive swimmers.
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Step 3
Keep your arms raised above your head once you emerge from underwater, one hand on top of the other. Begin a regular backstroke flutter kick.
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Step 4
Hug your ears with your arms and keep your head back in the water with your eyes toward the sky or ceiling.
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Step 5
Perform a regular backstroke turn and push off the wall. Continue to practice the dolphin kick off the wall since this is an important part of your stroke.
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Step 6
Emerge from underwater and allow your arms to fall to your sides. While you are flutter kicking, rotate your shoulders side-to-side to simulate the normal body movement during backstroke.
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Step 7
Alternate laps with arms in a streamlined position, above your head, and arms at your side.
