Backstroke: how to stop zig-zagging

Backstroke has one unique problem: you cannot see where you are going. Wander across your lane, clip the rope, and your rhythm falls apart. Swimming straight on your back is a learnable skill, not luck. Here is how.

Use the ceiling and the flags

Pick a fixed point on the ceiling or a line of lights and track it as you swim. The backstroke flags tell you the wall is coming so you can count strokes to your turn without craning your neck.

Even out your pull

Most zig-zagging comes from one arm pulling harder or wider than the other. Enter each hand at the same point above your shoulder, little finger first, and pull the same shape on both sides.

• Hands enter straight above the shoulders, not behind your head.
• Catch the water and press it down towards your feet, not out to the side.
• Keep your head dead still, eyes up.

Rotate from the core

Good backstroke rolls from side to side along the spine. A stiff, flat back makes your arms throw you off line. Let your hips and shoulders rotate together while your head stays anchored.

Swim a few lengths with your eyes closed (in an empty lane) to feel which way you drift. Then correct the lazier arm.