Back - Intermediate

• 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.

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