Skip to main contentAccess keys helpA-Z index

[an error occurred while processing this directive]
watch listen BBC Sport BBC Sport
Low graphics|Help
---------------
CHOOSE A SPORT
RELATED BBC SITES
Last Updated: Monday, 10 October 2005, 10:29 GMT 11:29 UK
Intermediate back crawl

You can improve upon the basic crawl by changing your body position and using the arms more.

STEP ONE


Keeping your chin tucked in close to your chest will help to improve speed.

Keeping your head still will also increase your speed through the water.

Some coaches will put a pound coin on your forehead to see if you can keep it there for a whole length.

STEP TWO


Letting your shoulders and hips roll slightly will help to keep your body streamlined.

When you put your hand in the water, lean towards it with your shoulders and hips.

You can help achieve this by letting the opposite shoulder lift as your hand leaves the water.

Even when you are rolling, you should be more on your back than your side.

STEP THREE


Keep your legs close together throughout the stroke using the long shallow kick described in the basic back crawl.

If you imagine being able to feel your knees and big toes touching as they kick, this should help.

STEP FOUR


The way you use your arms will make a real difference to the power of your back crawl.

Use the alternating action described in the basic back crawl, bending your elbow and pushing your hand towards your feet.

You can improve this action by bending the elbow more so that the hand is close to the side of the body.

Pointing your elbow down towards the bottom of the pool will ensure your hand is doing most of the work and give you a stronger pull.

STEP FIVE


Lifting your hand out of the water, with your palm facing your leg (thumb first), turn it so the little finger will go into the water first.

Keep the legs moving all the time and the arms following each other. Breathe in every time your left or right arm goes over the water.



SEE ALSO
Swimming calendar
17 Oct 00 |  Swimming


RELATED INTERNET LINKS:
The BBC is not responsible for the content of external internet sites


E-mail services | Sport on mobiles/PDAs

MMIX

Back to top

Sport Homepage | Football | Cricket | Rugby Union | Rugby League | Tennis | Golf | Motorsport | Boxing | Athletics | Snooker | Horse Racing | Cycling | Disability sport | Olympics 2012 | Sport Relief | Other sport...

BBC Sport Academy >> | BBC News >> | BBC Weather >>
About the BBC | News sources | Privacy & Cookies Policy | Contact us
banner watch listen bbc sport