backstrokes

The backstroke is one of the four competitive swimming strokes recognized by the Fédération Internationale de Natation (FINA). Swimmers perform the backstroke while lying on their backs. It is the only competitive stroke performed on the back.

The stroke involves a continuous alternating motion of the arms and a flutter kick. The arms move in a windmill-like motion, with one arm recovering over the water while the other pushes through it. The legs remain relatively straight, with the feet pointed and a consistent up-and-down motion. The body should remain relatively flat on the surface of the water, with minimal rolling.

In competition, swimmers begin the backstroke with a push-off from the wall while on their back. They must remain on their back throughout the race, except during the turn. At the turn, a swimmer may rotate onto their stomach but must push off the wall on their back. The finish of the race is also on the back, with the swimmer touching the wall with any part of their body.

Backstroke races are typically contested over distances of 50, 100, and 200 meters or yards. It is also a component of the individual medley, where swimmers complete each of the four strokes in sequence. The backstroke requires significant core strength and coordination to maintain a streamlined body position and efficient arm and leg movements.