How to Position the Head to Swim Backstroke

The head position in backstroke is very important. Your head position helps you keep your body properly aligned while swimming. Swimmers are often tempted while swimming backstroke to sink their head down or look too far up to figure out where they are in the pool; however, these changes in head position slow swimmers down and put their bodies in awkward positions.

Difficulty: Moderately Easy

Instructions

1. Begin swimming by performing a backstroke start in the water or simply pushing off the wall underwater on your back. Maintain a streamline position with your arms fully extended above your head and your hands touching. You can choose to use a flutter kick or dolphin kick at this point.

2. Emerge from the water by dropping one arm from the streamline position and beginning an alternating backstroke pull. You should be using a flutter kick at this point.

3. Relax your neck and allow your head to rest in line with your body. The water line should be at the top of your head, closer to the forehead than to the back of the head.

4. Cast your gaze at the sky or ceiling. If you are able to look down at your feet or at the wall you just pushed off from, your head is too far out of the water.

5. Keep your head in this position throughout the entire stroke.

Tips & Warnings

• Looking down at your feet or lifting your head out of the water causes your hips to drop down in the water. This throws off your proper backstroke body alignment, which makes the stroke harder to swim and slows you down.
• If water flows over your face occasionally while swimming backstroke, then you are in the proper position. However, if your face is completely submerged, you need to raise your head position up slightly.

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