Youth Inc. Recommends: Five Resources for Techniques for Backstroke

Backstroke is smooth, powerful, and… surprisingly hard to master. Between rotating efficiently, kicking cleanly, and keeping track of your place in the lane, there's a lot more going on than just floating on your back and swinging your arms. 

These five resources break the stroke down to its essentials — offering tools, drills, and visual cues to help you develop a faster, cleaner, and more confident backstroke.

3 Drills to Improve Your Backstroke Kick 

What it is: A quick SwimSwam guide to three go-to drills that build strength, rhythm, and coordination in the backstroke flutter kick. 

Why we like it: Kick technique often gets overlooked in favor of arm mechanics — but not here. These drills build the kind of stable, efficient kick that anchors the whole stroke.

Perfect Backstroke Technique: Pull and Rotation

What it is: A YouTube breakdown from MySwimPro explaining why proper rotation — not lying flat — is key to faster, more efficient backstroke. 

Why we like it: The side-to-side rotation makes backstroke feel smooth, and this video shows you how to achieve it. Great visuals, great coaching voice, great pick for visual learners. 

Backstroke Arm Depth + Lane Line Visual Cue

What it is: A quick tip from Swim Like A. Fish on how to use the lane lines as a visual guide for ideal stroke depth in backstroke. 

Why we like it: It’s a compact, powerful concept — one that helps swimmers avoid inefficient strokes too close to the surface or too far below. Easy to understand, easy to apply.

Backstroke Kick Mechanics (Tip 1 from U.S. Masters)

What it is: A strong fundamentals video from U.S. Masters Swimming that breaks down how specific muscle groups drive the backstroke kick — and how to train them. 

Why we like it: It's a rare gem that explains why certain kicks look effortless — and how to train for that efficiency. Super valuable for swimmers aiming to refine their base.

Cup on Forehead Drill

What it is: A clever posture drill involving balancing a cup of water on your forehead while kicking backstroke. 

Why we like it: It’s both fun and effective — encouraging proper head position, core engagement, and stillness through the upper body. A favorite for age group swimmers and pros alike.