Backward Skating for Beginners
Conquer the fear and master skating backward
🎯 Why Backward Skating Matters
Backward skating is a fundamental skill that opens the door to advanced figure skating. It's required for backward crossovers, mohawks, many jumps, spins, and footwork sequences. While it feels scary at first (you can't see where you're going!), backward skating becomes natural with practice. It's also incredibly useful—you'll use it constantly once you learn it. This guide will take you from nervous beginner to confident backward skater!
Overcoming the Fear
Why Backward Skating Feels Scary:
- You can't see where you're going
- It feels unnatural and counterintuitive
- Fear of falling backward (hitting your head or tailbone)
- Loss of control compared to forward skating
- Everything you learned forward feels reversed
Building Confidence:
- Start at the boards: Use the wall for support initially
- Practice in open space: Avoid crowded sessions when learning
- Use peripheral vision: Look over your shoulder frequently
- Accept the discomfort: Everyone feels awkward at first—it's temporary
- Celebrate small wins: Even 2-3 backward strokes is progress!
- Remember falling technique: Review our falling guide
Backward skating isn't harder than forward skating—it's just unfamiliar. Your body can do this! The fear is mental, not physical. Once you get comfortable with the sensation, backward skating becomes second nature. Many skaters eventually prefer skating backward!
Method 1: Backward Wiggling (Easiest Start)
Begin with your back to the boards, holding on with both hands.
- Stand with feet shoulder-width apart
- Knees bent
- Weight centered over both feet
- Back to the boards, facing the center of the rink
Give yourself a gentle push backward away from the wall.
- Push with your hands to start moving backward
- Keep feet parallel and shoulder-width apart
- Let yourself glide backward on two feet
- Knees stay bent
- Don't panic—you're only going a few feet
While gliding backward, make small wiggling motions with your feet.
- Point your toes inward (pigeon-toed)
- Then point your toes outward
- Repeat this in/out motion
- Your feet create a fish-tail pattern
- This wiggling propels you backward
Think of it like windshield wipers or a fish tail. Toes in, toes out, toes in, toes out. The motion is small and controlled, not big and wild. This is called "backward swizzles" or "backward wiggling."
Glance behind you frequently to see where you're going.
- Turn your head and look over your shoulder
- Alternate shoulders (left, then right)
- Don't stare backward—quick glances are enough
- Use peripheral vision to sense your surroundings
- Stay aware of other skaters
Method 2: Backward Stroking (More Advanced)
Once you're comfortable with backward wiggling, progress to backward stroking—the proper technique for powerful backward skating.
Stand with feet in a T-position or parallel.
- Knees deeply bent
- Weight centered
- Arms out for balance
- Head up, looking forward (you'll glance back as needed)
Push backward with one foot using the inside edge.
- Shift weight to one foot (let's say right)
- Push with your left foot's inside edge
- Push straight back, not to the side
- Extend your pushing leg fully
- Glide backward on your right foot
Hold the backward glide on your skating foot.
- Balance on your right foot
- Knee bent
- Free leg (left) extended behind you
- Glide for 2-3 seconds
- Maintain your balance and posture
Bring your pushing foot back and push with the other foot.
- Bring your left foot back to meet your right
- Now push with your right foot
- Glide on your left foot
- Repeat the pattern: push, glide, together, push, glide
- Create a rhythm
Backward stroking has the same rhythm as forward stroking, just reversed. Push, glide, together... push, glide, together. Start slowly and focus on balance. Speed comes later once the pattern feels natural.
Progression Timeline
✅ Week 1: Getting Comfortable
- Backward wiggling with board support
- Backward wiggling without boards (5-10 feet)
- Looking over shoulder while moving
- Stopping from backward motion
✅ Week 2-3: Building Control
- Backward wiggling across the rink
- First attempts at backward stroking
- Backward one-foot glides (2-3 seconds)
- Backward in both directions
✅ Week 4-6: Gaining Confidence
- Consistent backward stroking
- Longer one-foot glides (5+ seconds)
- Backward around curves
- Comfortable looking over shoulder
✅ Month 2-3: Mastery
- Powerful backward stroking
- Backward edges (inside and outside)
- Ready for backward crossovers
- Backward feels natural
Common Backward Skating Mistakes
🚫 Mistake #1: Looking Down
The problem: Staring at your feet or the ice
The fix: Keep your head up! Look forward and use peripheral vision. Glance over your shoulder to check behind you, but don't stare down.
🚫 Mistake #2: Straight Legs
The problem: Skating with locked knees
The fix: Bend your knees deeply! This is even more important backward than forward. Bent knees give you control, power, and help prevent falls.
🚫 Mistake #3: Leaning Forward
The problem: Bending at the waist and leaning forward
The fix: Keep your weight centered or slightly back. Your posture should be upright. Leaning forward makes you unstable and more likely to fall.
🚫 Mistake #4: Pushing to the Side
The problem: Pushing out to the side instead of straight back
The fix: Push directly backward under your body. Your push should go straight back, not out wide. This gives you more power and control.
🚫 Mistake #5: Tensing Up
The problem: Being stiff and rigid from fear
The fix: Relax! Tension makes everything harder. Take deep breaths, shake out your arms, and trust the process. The more relaxed you are, the easier backward skating becomes.
🚫 Mistake #6: Going Too Fast Too Soon
The problem: Trying to build speed before mastering control
The fix: Start slow! Master the technique at a crawl before adding speed. Control first, speed later.
Practice Drills
Drill 1: Board Push-Offs
Building confidence:
- Start at the boards facing the center
- Push away and glide backward 5-10 feet
- Let yourself coast to a stop
- Skate forward back to the boards
- Repeat 10 times
- Gradually push harder for more distance
Drill 2: Backward Wiggle Laps
Building endurance:
- Start at one end of the rink
- Backward wiggle to the other end
- Focus on continuous motion
- Look over your shoulder frequently
- Complete 3-5 laps
Drill 3: One-Foot Backward Glides
Building balance:
- Get moving backward (wiggle or stroke)
- Lift one foot and glide on the other
- Hold for as long as possible
- Switch feet
- Try to increase your glide time each session
- Goal: 5-10 second glides
Drill 4: Backward Circles
Building edge control:
- Use the hockey circles
- Backward wiggle or stroke around the circle
- Feel yourself on an edge (inside or outside)
- Complete full circles in both directions
- This prepares you for backward crossovers
Tips for Success
- Practice in open space: Avoid crowded sessions when learning backward
- Use the boards initially: No shame in using support while building confidence
- Look over your shoulder: Develop this habit early for safety
- Film yourself: Video shows if you're leaning forward or have straight legs
- Practice both methods: Wiggling and stroking serve different purposes
- Be patient: Backward skating takes longer to learn than forward
- Celebrate progress: Going 5 feet backward is an achievement!
- Stay relaxed: Tension is your enemy—breathe and trust yourself
- Practice regularly: Backward skating requires consistent practice to feel natural
What Comes Next
Once you're comfortable skating backward, you'll progress to:
- Backward edges: Inside and outside edges while skating backward
- Backward crossovers: Crossing over while skating backward around curves
- Mohawks: Turning from forward to backward (or vice versa)
- Back three-turns: Turning on one foot from backward to forward
- Backward spirals: Gliding backward on one foot with free leg extended
- Jump preparation: Many jumps require backward skating for setup or landing
Backward skating is a gateway skill. Once you have it, a whole new world of skating opens up. Every advanced skill builds on this foundation, so invest the time to get comfortable going backward!
Frequently Asked Questions
Common questions about backward skating
Most adult beginners can do basic backward wiggling within 2-4 weeks of regular practice. Comfortable backward stroking typically takes 6-8 weeks. Truly confident backward skating (feeling as natural as forward) takes 2-3 months. Everyone progresses at different rates—some pick it up quickly, others need more time. The key is consistent practice and patience. Check our first 30 days guide for realistic timelines.
Backward skating triggers our natural fear of the unknown—you can't see where you're going, which feels dangerous. There's also fear of falling backward and hitting your head or tailbone. This fear is completely normal! The good news: it's mostly mental. Start slowly at the boards, practice in open space, and build confidence gradually. Most skaters find that once they get comfortable with the sensation, the fear disappears. Your body can do this—your brain just needs to catch up!
Start with backward wiggling! It's easier, more stable (you're on two feet), and builds confidence. Once you're comfortable wiggling backward across the rink, progress to backward stroking. Wiggling teaches you the sensation of moving backward, while stroking teaches proper technique and power. Most coaches teach wiggling first, then transition to stroking after 2-3 weeks.
Use a combination of peripheral vision and looking over your shoulder. Glance behind you every few seconds by turning your head and looking over your shoulder (alternate left and right). Between glances, use your peripheral vision to sense your surroundings. Don't stare backward constantly—quick checks are enough. With practice, you'll develop a sixth sense for where you are on the ice. Also, practice during less crowded sessions when learning.
Common causes: leaning too far forward, straight legs, going too fast, or tensing up from fear. Check your posture—you should be upright with weight centered, not bent at the waist. Bend your knees deeply for stability. Slow down and focus on control rather than speed. Relax your body—tension makes you unstable. If you're falling backward, you might be leaning too far back; if falling forward, you're leaning forward. Review our falling guide for safety tips.
Yes, but with limitations. You can practice the leg movements (wiggling motion or stroking pattern) while standing or walking backward. This builds muscle memory for the pattern. However, off-ice practice can't replicate the gliding, balance, and edge work that make backward skating challenging. Use off-ice practice as a supplement to on-ice work, not a replacement. The mental aspect (fear of not seeing where you're going) can only be conquered on ice.
You should be comfortable with basic forward skating first: gliding on two feet, stopping, one-foot glides, and basic edges. You don't need to master everything forward, but you need a solid foundation. Most coaches introduce backward skating after 4-6 weeks of forward skating practice. If you're still struggling to balance or stop while going forward, work on those skills first before adding the complexity of backward skating.
Yes! With consistent practice, backward skating becomes completely natural. Many advanced skaters are equally comfortable going backward as forward—some even prefer it! It takes time (usually 2-3 months of regular practice), but your brain and body will adapt. The key is pushing through the initial awkward phase and trusting that it gets easier. One day you'll realize you're skating backward without thinking about it, and that's when you know you've got it!
Skate Forward and Backward with Confidence
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