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Learn to swim backstroke with the "WEST" swimming technique

4.3 Filled star Filled star Filled star Filled star Empty star
Based on 21 ratings
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Ori Sela and Naomi Dreifuss

In this course you'll learn how to swim 200m backstroke whilst improving your swimming technique, toning your muscles and most importantly - learning how to protect your lower back and neck whilst swimming.

Have you heard that Backstroke is the healthiest swimming technique and therefore tried to imitate Olympic swimmers?The WEST swimming technique's backstroke is actually a far better swimming technique for swimmers over the age of 21.

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In this course you'll learn how to swim 200m backstroke whilst improving your swimming technique, toning your muscles and most importantly - learning how to protect your lower back and neck whilst swimming.

Have you heard that Backstroke is the healthiest swimming technique and therefore tried to imitate Olympic swimmers?The WEST swimming technique's backstroke is actually a far better swimming technique for swimmers over the age of 21.

70% of the people around the world over the age of 21 suffer from lower back pain.When we swim the “normal” backstroke we create an arch on our body which often causes to add stress to your lower back, shoulders and neck. This is why we strongly believe that swimmers must learn and adapt to the WEST technique in order to prevent such pains or injuries.

The course is based on 4 different training workouts for you to perform. Each workout session has 1-10 videos which will help you understand the training drills and stretches you need to do.For each session you'll also receive detailed pictures thoroughly explaining each drill and helping you to remember how to do them correctly when in the pool.

We'll guide you step by step until your master your 200 m backstroke with the West technique.This is for sure " The WEST way to swim"

We've done the thinking for you, now we'll guide you step by step to help you swim 200m backstroke with the healthiest swimming technique.

It is for sure" The WEST way to swim"

Enroll now

What's inside

Syllabus

In this section you will here and see stories, you will learn the 3 steps to succeed in a online swimming program,and you will meet Ori Sela
Read before you start- How to understand the Swim WEST backstroke course
Read more

The main goal in swimming WEST is protecting our lower back and neck while swimming, that's why the order of the swimming drills are so important, lets say you have a drill that works on the shoulders? your stretching "online" (right after you swim in the water)will be on those specific muscles in order to elongate them and protect the joints.

When we are in the pool (if we don't have our underwater cover for our mobile or tablet) some times we can forget the drill, so you have pictures and explanations of every swimming drill in your workout sheet.

If you are at the pool and you don't remember something. that's O.K just skip it.

You will succeed in this program if you do only 70% of it.

Learn to swim backstroke in WEST swimming technique

Floating on our back & slowly standing up

First we inhale slowly and fill our lungs. Then we slowly lay on our back, open our arms to the sides, our legs loose, holding the air in our lungs for about 5 seconds, while floating on our back. After 5 seconds, we slowly exhale through our nose, bring our knees to our belly and slowly stand up.

If we feel we're sinking, we can breathe more air and pull our head back a bit, if this doesn't help we'll use our legs to help us stay afloat.

Legwork on our back using fins, arms at our sides

We lay on our back, just like in the previous exercise, arms at our sides and our legs kicking using fins. When we kick, we keep our head up towards the sky, breathe slowly and freely and keep our knees and fins under water. Just before the end of the pool we place one arm straight over our head, to keep our head from hitting the wall.

Learn to swim backstroke in WEST swimming technique

Slow backstroke, breathing timing, without fins

We swim a full backstroke like we did in the previous exercise, only each time we pull our right arm out of the water, we inhale slowly, and when our left arm exits the water, we exhale.

In this exercise, we will try to take long breaths of about 3-5 seconds when inhaling and exhaling. It's important to know that once we learn how to float and keep a correct motion sequence, we won't need to think about timing our breath, but only breathe slowly.

Learn to swim backstroke in WEST swimming technique:

Pulling with our arm bended using fins

We stretch our arm in the water, about 20-30 cm deep off the water surface, the other arm is at our side, next to the hip and our body is rolled at 45 degrees. We kick in this position for 3 seconds and then start a slow pull till our elbow is folded at 90 degrees, and finish behind our hip. Then we repeat the exercise but this time stretching the other arm.

It's very important to practice slowly, one arm at a time without stretching our arm behind our head to keep from cutting the symmetry line. To keep the body straight, we look up the whole time and make sure we swim in a straight line.

Traffic lights

Read about what's good
what should give you pause
and possible dealbreakers
Focuses on the WEST swimming technique, which may be more suitable for individuals over 21, especially those concerned about lower back pain, as it aims to reduce stress on the back, shoulders, and neck
Breaks down the backstroke into manageable steps, starting with floating and legwork, which builds a strong foundation for beginners who may be intimidated by more complex swimming techniques
Provides four distinct training workouts, each including videos, drills, and stretches, which offers a structured approach to learning and improving backstroke technique
Supplements video instruction with detailed pictures explaining each drill, which helps learners remember and correctly perform the exercises when they are in the pool
Emphasizes the importance of stretching specific muscle groups after swimming to protect joints, which promotes injury prevention and overall well-being
Focuses specifically on the WEST swimming technique, which may not align with standard competitive swimming practices, so learners should be aware of this specialization

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Reviews summary

Safe and healthy backstroke technique

According to learners, this course provides a highly effective and unique method for backstroke swimming, emphasizing protection of the lower back and neck. Many students report significant benefits, including reduced pain and increased comfort in the water, making backstroke a healthier exercise. Reviewers frequently highlight the clear, step-by-step instructions, useful video demonstrations, and detailed accompanying pictures that facilitate learning the specific WEST technique drills. While adapting to the technique may require practice, students feel the course offers a valuable approach for healthier swimming, particularly beneficial for those with physical concerns or seeking a low-impact exercise.
Teaches a distinct method different from standard backstroke.
"The WEST technique is quite different from traditional backstroke, so be prepared for something new."
"It's not standard competitive backstroke; the emphasis is on health and form over speed."
Success depends on consistent pool practice.
"You really need to be committed to going to the pool and practicing these drills to get the most out of the course."
"It's excellent content, but remember you need self-discipline to apply the learned skills in the water."
"Translating the online lessons into actual pool time requires consistent effort."
Provides clear videos, pictures, and step-by-step guidance.
"The videos are extremely clear and the detailed pictures you can bring to the pool are incredibly helpful."
"I found the step-by-step method easy to follow, breaking down the technique into manageable drills."
"The breakdown of the technique and accompanying materials make it simple to understand and practice."
Prioritizes protecting the back and neck while swimming.
"The focus on protecting the lower back and neck is a game-changer. I can swim backstroke without pain now."
"It teaches you how to swim backstroke in a way that feels much healthier for your body."
"This technique addresses the common issue of back pain that many swimmers experience."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Learn to swim backstroke with the "WEST" swimming technique with these activities:
Review Basic Swimming Terminology
Familiarize yourself with common swimming terms to better understand the instructions and drills in the course.
Browse courses on Swimming
Show steps
  • Find a glossary of swimming terms online or in a swimming book.
  • Review the definitions of common strokes, kicks, and drills.
  • Make flashcards or a list of terms to help you remember them.
Practice Floating on Your Back
Improve your ability to float comfortably on your back, which is essential for backstroke.
Show steps
  • Find a shallow area in a pool where you can stand.
  • Gently lean back and try to float, keeping your body relaxed.
  • Adjust your body position until you find a comfortable balance.
  • Practice breathing slowly and deeply to help you stay afloat.
Read 'Swimming Anatomy'
Gain a deeper understanding of the muscles involved in backstroke and how to use them effectively.
View Putting Knowledge to Work on Amazon
Show steps
  • Obtain a copy of 'Swimming Anatomy'.
  • Read the chapters related to backstroke and body positioning.
  • Study the illustrations to identify the key muscles involved.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Practice Arm Circling Drill
Improve your arm coordination and range of motion for the backstroke arm movement.
Show steps
  • Stand in chest-deep water.
  • Extend your arms out to the sides.
  • Rotate your arms forward in a circular motion, keeping them straight.
  • Repeat the motion backward.
Read 'Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier'
Explore alternative swimming techniques to enhance your understanding of efficient movement in the water.
View Total Immersion: The Revolutionary Way To Swim... on Amazon
Show steps
  • Obtain a copy of 'Total Immersion'.
  • Read the chapters related to body position and streamlining.
  • Compare the techniques described in the book to the WEST technique.
Create a Video Analysis of Your Backstroke
Identify areas for improvement in your backstroke technique by analyzing a video of yourself swimming.
Show steps
  • Record a video of yourself swimming backstroke.
  • Watch the video and analyze your body position, arm movement, and leg kick.
  • Compare your technique to the WEST technique demonstrated in the course.
  • Identify areas where you can improve.
Develop a Personalized Backstroke Training Plan
Create a structured training plan to continue improving your backstroke technique after completing the course.
Show steps
  • Review the drills and techniques taught in the course.
  • Set specific, measurable, achievable, relevant, and time-bound (SMART) goals.
  • Design a weekly training schedule that includes drills, distance swimming, and stretching.
  • Track your progress and adjust the plan as needed.

Career center

Learners who complete Learn to swim backstroke with the "WEST" swimming technique will develop knowledge and skills that may be useful to these careers:
Swimming Coach
Swimming coaches train swimmers of all levels, from beginners to competitive athletes. This course, which teaches the WEST swimming technique for backstroke, can greatly enhance a swimming coach's knowledge and skills. You may use the WEST technique to teach swimmers a safer and more efficient backstroke. The course's detailed explanations of drills and stretches can be incorporated into training programs to improve swimmers' technique and prevent injuries. The course's emphasis on protecting the lower back and neck makes it valuable for coaches working with swimmers of all ages and abilities.
See salaries and explore the career path for Swimming Coach
Aquatic Therapist
Aquatic therapists use water-based exercises to rehabilitate patients recovering from injuries or managing chronic conditions. This course, centered on the WEST swimming technique for backstroke, could be particularly beneficial. Because this course focuses on injury prevention and proper form, an aquatic therapist can integrate these principles into treatment plans to help patients improve their swimming technique while minimizing strain on their bodies. The course's detailed explanations of drills and stretches may inform aquatic therapy sessions.
See salaries and explore the career path for Aquatic Therapist
Adapted Aquatics Instructor
An adapted aquatics instructor works with individuals who have disabilities or special needs, helping them to participate in aquatic activities. This course, with its focus on the WEST swimming technique and injury prevention, may be particularly valuable for adapted aquatics. The course emphasizes protecting the lower back and neck while swimming, which is crucial for individuals with physical limitations. The course's structured approach to learning the backstroke can provide a framework for you in developing customized aquatic programs for your students.
See salaries and explore the career path for Adapted Aquatics Instructor
Swim Instructor
A swim instructor teaches swimming techniques to individuals of all ages and skill levels. With this course focusing on the WEST swimming technique for backstroke, you could specialize in teaching this method to students, especially those over 21 who may be prone to lower back pain. This course emphasizes protecting the lower back and neck while swimming, which aligns perfectly with the core principles of a swim instructor who prioritizes safe and effective techniques. You may find the course's step-by-step guidance helpful in structuring your lessons.
See salaries and explore the career path for Swim Instructor
Aquatic Exercise Instructor
Aquatic exercise instructors lead group fitness classes in a pool setting. This course, which teaches the WEST swimming technique for backstroke and focuses on protecting the lower back and neck while swimming, may be useful for aquatic exercise instructors. You can incorporate the WEST swimming technique into their classes, providing participants with a safe and effective swimming workout. The course's detailed explanations of drills and stretches would be valuable for designing engaging and effective aquatic exercise routines.
See salaries and explore the career path for Aquatic Exercise Instructor
Recreational Therapist
Recreational therapists plan and implement therapeutic recreational activities for individuals with illnesses or disabilities. Swimming, particularly backstroke with the WEST technique taught in this course, can be a beneficial recreational activity. Recreational therapists can use this course to ensure that their clients are using proper techniques to protect their bodies while swimming. The course's focus on injury prevention and muscle toning makes it valuable for recreational therapy programs promoting physical and mental well-being.
See salaries and explore the career path for Recreational Therapist
Physical Education Teacher
Physical education teachers instruct students in various sports and physical activities, promoting physical fitness and health. This course, centered on the WEST swimming technique for backstroke, can enhance a physical education teacher's expertise in swimming instruction. Physical education teachers can use this course to teach students proper backstroke technique, emphasizing injury prevention and muscle toning. The course's step-by-step guidance and detailed explanations of drills may be valuable in lesson planning and instruction.
See salaries and explore the career path for Physical Education Teacher
Wellness Coach
Wellness coaches guide individuals in adopting healthy lifestyle habits. This course, which teaches the WEST swimming technique for backstroke, integrates well into a wellness coaching practice. Wellness coaches can use this course to teach clients how to swim backstroke safely and effectively, emphasizing the importance of protecting the lower back and neck. The course's structured workouts and detailed explanations of drills can serve as valuable resources for wellness coaches promoting physical activity and injury prevention.
See salaries and explore the career path for Wellness Coach
Athletic Trainer
Athletic trainers specialize in preventing and treating athletic injuries. They need to consider the value in understanding proper swimming techniques. Focusing on the WEST swimming technique for backstroke, this course may be useful for understanding the biomechanics of swimming and how to minimize the risk of injuries. Athletic trainers may use the course's emphasis on protecting the lower back and neck to inform injury prevention strategies. The course's detailed explanations of drills and stretches are helpful in designing rehabilitation programs.
See salaries and explore the career path for Athletic Trainer
Lifeguard
While lifeguards primarily focus on water safety and rescue, a strong understanding of swimming techniques is essential. This course, which teaches the WEST swimming technique for backstroke, can enhance a lifeguard's swimming skills and knowledge. Lifeguards can use this course to improve their own backstroke technique, ensuring they can perform rescues effectively and efficiently. The course's emphasis on proper form and injury prevention can also help lifeguards maintain their physical health and prevent injuries while on duty.
See salaries and explore the career path for Lifeguard
Personal Trainer
Personal trainers design and implement exercise programs for clients to achieve their fitness goals. This course, which teaches the WEST swimming technique for backstroke, may be useful in expanding a personal trainer's repertoire of exercise options. Personal trainers can incorporate swimming into their clients' fitness routines, emphasizing the benefits of backstroke for muscle toning and cardiovascular health. The course's focus on injury prevention and proper form can help personal trainers ensure that their clients are swimming safely and effectively.
See salaries and explore the career path for Personal Trainer
Sports Coach
Sports coaches train athletes in various sports, helping them improve their skills and performance. If you are a sports coach in swimming, this course, which teaches the WEST swimming technique for backstroke, can enhance your coaching abilities. You may incorporate the course's principles of injury prevention and proper form into your training programs. The course's detailed explanations of drills and stretches can inform your coaching sessions, ensuring that your athletes are swimming safely and effectively.
See salaries and explore the career path for Sports Coach
Posture Coach
Posture coaches help individuals improve their posture and alignment to reduce pain and improve overall health. Considering that this course teaches the WEST swimming technique for backstroke and emphasizes protecting the lower back and neck, it may be useful for a posture coach. Posture coaches can use the principles taught in the course to educate clients about proper body alignment while swimming and how to prevent injuries. The course's focus on muscle toning and flexibility can also complement posture improvement exercises.
See salaries and explore the career path for Posture Coach
Massage Therapist
Massage therapists provide therapeutic massage to clients, relieving muscle tension and pain. While not directly related to massage therapy, understanding swimming techniques, particularly those focused on injury prevention, can be beneficial. Because this course teaches the WEST swimming technique for backstroke, you can develop a better understanding of the muscles used in swimming and how to address muscle imbalances or injuries that may arise. The course's emphasis on protecting the lower back and neck may inform your massage therapy techniques for clients who swim.
See salaries and explore the career path for Massage Therapist
Ergonomist
Ergonomists analyze workplaces and tasks to improve efficiency and reduce the risk of injury. Although this course is on swimming, the underlying principles are still useful. This course, which teaches the WEST swimming technique for backstroke and emphasizes protecting the lower back and neck, may be useful for an ergonomist. While seemingly unrelated, the principles of proper body mechanics and injury prevention taught in the course may inform an ergonomist's approach to workplace design and task analysis. The course's focus on muscle toning and flexibility can also provide insights into how to promote physical well-being in the workplace.
See salaries and explore the career path for Ergonomist

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Learn to swim backstroke with the "WEST" swimming technique.
Cover image
Putting Knowledge to Work
Save
Provides detailed anatomical illustrations and explanations of the muscles used in swimming. It helps you understand how different muscles contribute to backstroke and other swimming techniques. It is useful for understanding the biomechanics of swimming and preventing injuries. This book is more valuable as additional reading than as a current reference.
Putting Knowledge to Work
Paperback
Check
Putting Knowledge to Work
Kindle Edition
Check
Cover image
Total Immersion
Save
Focuses on efficient swimming techniques and body positioning in the water. It provides a different perspective on swimming that complements the WEST technique. It is useful for understanding how to minimize drag and maximize propulsion. This book is more valuable as additional reading than as a current reference.
Total Immersion: The Revolutionary Way To Swim...
Paperback
$$
(Español) Inmersión total. Un método revolucionario para...
Paperback
$$$

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Rating
4.3 Filled star Filled star Filled star Filled star Empty star
Effort
1 total hour
Via
Udemy
Instructors
Ori Sela
Naomi Dreifuss
Language
English
Traffic lights
Read about what's good
what should give you pause
and possible dealbreakers
Focuses on the WEST swimming technique, which may be more suitable for individuals over 21, especially those concerned about lower back pain, as it aims to reduce stress on the back, shoulders, and neck
Breaks down the backstroke into manageable steps, starting with floating and legwork, which builds a strong foundation for beginners who may be intimidated by more complex swimming techniques
Provides four distinct training workouts, each including videos, drills, and stretches, which offers a structured approach to learning and improving backstroke technique
Supplements video instruction with detailed pictures explaining each drill, which helps learners remember and correctly perform the exercises when they are in the pool
Emphasizes the importance of stretching specific muscle groups after swimming to protect joints, which promotes injury prevention and overall well-being
Focuses specifically on the WEST swimming technique, which may not align with standard competitive swimming practices, so learners should be aware of this specialization
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