Backstroke kick unlike elementary backstroke uses the flutter kick like front crawl to maintain the body position. For one to be able to carry out the proper backstroke technique, they should be comfortable lying on their back in the water. Some swimmers may need to use a 1:30 or … I bring her arm directly up over the side of her body and over her shoulder. Drive your hips to stretch your arm farther in front of you for reduced drag. Mastering this catch and push phase in … We want long legs, loose ankles, and an emphasis on pressing down with the kick. Step 2 : - Lower your right hand about twelve inches down into the water by rolling the same side shoulder and hip down, and the opposite shoulder and hip up. Elbow bend a little wider than 90° Russell Mark … By standing here and guiding the swimmer’s rotation, I make sure that she never pauses while flat on the water. Backstroke Body Position To teach the correct body position for backstroke, I start by having the swimmer float with a relaxed body, with ears in the water. Watch the Video: Listen to the Podcast: Drill: 6 Kicks & 1 Stroke. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. In step four, I teach backstroke kick with rotation. In the 1912 Olympics, Harry Hebner beat his competitors with these revolutionary new ways of swimming on the back shocked the world for the first time. Once she’s in the correct position, I have her kick for 6 kicks with the arm extended. As your hand reaches its deepest point, catch a handful of water. 2.One arm only: swim the backstroke using just one arm, keeping the other alongside your body. Fingers can be intertwined … Now I will put my hand on hers so she can feel what it’s like to catch the water. First downsweep. Once this is accomplished, the stroke continues. The key to good backstroke is rotation and head position. First, a flawed crossover stroke is all but impossible with a double-arm pull. It can be uncomfortable to swim on your back at first, but if you work on backstroke regularly you’ll feel like a natural in no time! In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. It’s best to keep your finger… The leg kick is very similar to the freestyle, an alternating fluttering movement with your knees bent and feet pointed. As your right arm enters the water, your body will rotate towards the entering arm. Try it out the next time you go to your local pool, stretch yourself out into a snow angel position, and breathe normally. Entry and Extension Forward I’ve found it’s effective to have the swimmer brush her arm along the side of the head as the hand drops back into the entry. Backstroke is the most preferred stroke in competitive backstroke races. The backstroke body position is parallel to the surface of the water; your head position can control what happens. This drill focuses on finding balance … After 1908, the elementary backstroke would be superseded in popularity by the conventional backstroke. While maintaining a proper head position, the one arm backstroke drill can help the swimmer achieve the most efficient pull. She should be able to see her hand as it passes directly above her eye. Identify the position of the legs, feet, and toes during the kick. Backstroke produces the majority of the power by alternating arm action, and its streamlined horizontal position gives it its efficiency. Introduction: The backstroke is traditionally one of the first which many novice-level swimmers achieve proficiency. The head position in backstroke should change throughout the stroke cycle. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Identify the position of the legs, feet, and toes during the kick. Even though my hands are at her ankles we want the kick to come from the top of the legs, from the thighs. The water should cover your ears almost completely. While this is happening, your left arm will be entering the water at 1 o’clock and the body rotates towards the entering arm. In backstroke, the arm stroke movements can be divided into the following phases: Entry and extension forward. Another value of the one arm backstroke is that the swimmer can feel the power of the propulsive phase as the hand and arm pulls by the body underwater. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. Their knees and toes should be pointing forward. If your hands touch, you’re … In backstroke, the arm action will provide the majority of the propulsion. There are two reasons most swimmers are more comfortable swimming backstroke with their heads held too high, a position I often refer to as ‘reading in bed’. While personal experience will vary, by average speed the backstroke is actually the second slowest of all the strokes, with the butterfly and freestyle quicker, and the breaststroke slower.. My book ' How To Swim Backstroke ' contains all the drills, tips and tricks you need to master a smooth and efficient backstroke swimming technique. Then she pulls, pauses, and kicks for 6 kicks with the arm at her side -- and I make sure that her shoulder is up and her body is rotated and ready for the arm to recover. Watch her touch the bottom of her feet to my hand that is under water. As your body rotates, your right thumb or back of wrist will exit the water first. To teach backstroke pull, have the swimmer start in the standing “rotated entry” position. Second downsweep. While swimming backstroke, your body should roll from side to side, between 30° and 45° from a flat position. 3. Achieve a straight spine, firm core and good water- line. Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Your nose should point up toward the sky/ceiling. Seated: swim the backstroke attempting to adopt a seated position and keeping your arm cadence extremely high (exercise to be performed for just a few seconds alternating with the two armed backstroke). Practicing the arm technique whilst holding a float on the chest is a good way of ensuring the hand is entering inline with the 9. I stand directly behind the swimmer’s head and hold it gently from underneath. Find the techniques and fine points that will help you individualize your stroke for better performance. Single-arm backstroke is an excellent drill for reducing resistance to forward motion in the water and making your arm stroke more efficient. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Second upsweep. The head position in backstroke should change throughout the stroke cycle. I move with her as she kicks, making sure she maintains the correct body position. The swimmer starts this exercise by standing upright with their feet shoulder-width apart. As the arm recovers overhead, it stops in the straight up position. The legs serve two purposes: Stability: they help you keep a good buoyant position in the water, counterbalancing the lateral-negative action of the arms; … The backstroke body position is parallel to the surface of the water; your head position can control what happens. The purpose is also the same: to quickly and effectively position your arm to redirect force backward to move you forward. Swap over: swim the backstroke with one arm holding a pullbuoy … It’s important to keep the arms straight and you can make this happen by having the swimmer hold the board over her legs. The arms are continuous and alternating with one arm providing propulsion under … Let's get you signed in so you can keep swimming. To teach the correct body position for backstroke, I start by having the swimmer float with a relaxed body, with ears in the water. Establish a productive kick. The reason the elementary backstroke gained popularity during the early 1900s was because moving both arms in the conventional backstroke was found to be faster than moving one arm at a time. Backstroke starts are highly technical, perfectly timed, and when done properly, an asset to your time. I hold her ankles to make the feet loose and floppy. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. 10. This stroke has many advantages to the traditional “face down” strokes also in use in many competitions currently, among which are the advantages of using the human body’s natural buoyancy effects as well as the ability to breathe at any… There should be no tension in the neck, and it’s important that her body is not stiff. •Combination Drills – 3 right arm, 3 left arm, 6 alternating •Drills that exaggerate the rotation –Can teach balance in the water, but be careful of how it translates to whole stroke •Vertical Switching •Backstroke Skipping – dryland or shallow water Backstroke Drills . Your body rolls toward the side of the recovering arm as it is about to enter the water, while the other arm is about to leave the water at the end of the underwater arm sweep. For the first step, I have the swimmer sit on the edge and I stand directly in front of her and hold her legs here – with one hand under each ankle. Technique. The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. Aim: to encourage correct body position whilst moving. This week’s drill is single arm backstroke. “Make sure your hands stay shoulder-width apart as they enter the water. When your arm is level with your head … Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. The legs should be near the board but you don’t want her to kick the board up with her knees. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Their arms should be fully extended by their sides. Many times, this is caused by poor foot position. Swimmers should maintain a continuous kicking action with a smooth arm action. ... helps to assist so that you can place your hand in the best catch position so that you can have an effective underwater arm action which assists the over water arm recovery. Backstroke Kick To teach the … BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. • Max rotation = 20-30° • Stay more on your back than on your side • Arm to the side does not require any more rotation • The goal is to get the strongest catch, not to rotate the most • The above water shoulder does not need to rotate in front of your face 9 Russell Mark rmark@usaswimming.org / : russellmark1226 Good floaters will find the position for backstroke relaxing and relatively easy, whereas poor floaters will find it difficult to achieve a comfortable position and remain afloat. Backstroke Pull •Push water back … It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. A proper backstroke starts with you keeping your head completely still and with your torso, legs, and arms rotating around this fixed position. The backstroke body position is parallel to the surface of the water. To teach the correct body position for backstroke, I start by having the swimmer float with a relaxed body, with ears in the water. The Arm Action Your arms bend at the wrist and elbow to allow your hands to move to … In backstroke, the arm action will provide the majority of the propulsion. Looks like you're on the free plan. Your legs will sink, but your torso and head… Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. Backstroke Body Position Video Demonstration. In step three, the swimmer progresses to kicking without a board. The legs should be soft with the toes under water. Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. Arms are held by the sides or held straight over the head in more advanced cases. Hips and shoulders remain near or at the water surface, rolling together with the stroke. As of today, the elementary backstroke is not used in competitive sporting events. Identify effective body position for swimming backstroke. Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. These phases are explained further below. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. When we talk about backstroke, we are referring to one of the most elegant swim strokes. What can go wrong with the backstroke start is a lack of training and attention to the start in the first place. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Arm movement There should be no tension in the neck, and it’s important that her body is not stiff. Surgical tubing extended from above Backstroke Dryland Rotation Drill “Sweet Spot” Stick Swimming Your Drills? I change hands with every stroke. I position myself at the swimmer’s side so I can control her recovery and entry. Your head should be positioned neutrally so that your head is lying flat and looking directly at the ceiling above. The backstroke. The swimmer raises their right, fully extended arm, shoulder width-apart, just past their ear until they feel a stretch in their shoulders. Because your shoulder blades can only be squeezed together so much, you’re forced to enter at an ideal position above your head (11 and 1 on an analog clock). The water should cover your ears almost completely. 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Head to the Podcast: drill: 6 kicks & 1 stroke your knees should be no in...

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