Before doing a complete backstroke start, begin by pushing off the wall. This part of the start is one of the most important aspects. This is where the power comes from. If you don’t have a good push-off, everything else will fall apart.
Place Your Feet
Find a deep spot in the pool. For safety purposes, make sure the water is at least six feet deep! Otherwise, you might hit your head on the pool floor, or seriously injure your neck. Put both of your hands on the gutter and face the wall.
Keep in mind that the cross is in the center of the lane. This is the best place for you to set up your start: You’ll be away from the lane lines, and you can utilize the cross for good foot placement. Place your feet on the horizontal black line of the cross. Move them about shoulder-width apart. This should make you straddle the vertical line of the cross.
If your feet slip, place them directly above the horizontal line on the cross. The wall is a lot less slippery than the tile on the cross. You will probably need to make adjustments to your foot-placement. Everyone places their feet slightly differently, since some people have longer legs while others have shorter legs. Find what’s most comfortable for you, and where you feel your feet will give you the best leverage.
Bend your elbows and pull body close to the wall. If your heels are touching your buttocks, though, you are too coiled up. This will take a lot of effort to get off the wall, and it will feel slow. Instead, keep a little distance between your buttocks and your heels. Feel coiled up enough to spring out.
Also, look down at your hands. This will help you later when you practice a complete backstroke start. It allows you to throw your head back harder, ensuring a smoother entry into the water on your start.
Push off the wall as hard as you can. Practice this a few more times, solely focusing on pushing off with power. As you push off, launch yourself backwards through the water.
Once you get the hang of this, try launching yourself upward. See how high you can get your body out of the water. If you don’t get out of the water very high, change your foot placement and try again.