Backstroke swimming (amateur competition, non-optimal style) In backstroke, the arms contribute most of the forward movement. “Make sure your hands stay shoulder-width apart as they enter the water. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. Turn your palm to face out so that your pinky will be the first finger to enter the water upon entry. Release. The legs should be soft with the toes under water. Your hands should enter just outside of your shoulders. Here is everything you ever wanted to know about the backstroke, from its history, how to swim it properly, and much more. What can go wrong with the backstroke start is a lack of training and attention to the start in the first place. We choose, you get it delivered in your in-box. 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. My job is to make sure she keeps the extended arm straight and that she rotates rather than goes flat. A relaxed straight arm recovery is encouraged with the pinkie finger entering the water first, followed by an accelerated rotation of the hand which finishes facing down. An Official Technique Video Supplier to USA Swimming. Your body position is an essential starting point for correct swimming technique. Many competitive backstroke swimmers regularly … Backstroke Kick As the arm recovers overhead, it stops in the straight up position. Surgical tubing extended from above Backstroke Dryland Rotation Drill “Sweet Spot” Stick Swimming Your Drills? • 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 Backstroke Body Position Video Demonstration. The pull of the backstroke will begin with your arm fully extended above your body. ... 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. I change hands with every stroke. As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. Backstroke Kick To teach the … You can tell if somebody is a good backstroke swimmer, because they seem to torpedo through the … It is also difficult, like trying to lift yourself out of the pool with straight arms. The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter. By standing here and guiding her body, I can also help her establish a rhythm. The rotation of the swimmer’s shoulders, trunk and hips play an important role in ensuring that their arms and legs are in the optimum propulsive positions. Backstroke is the most preferred stroke in competitive backstroke races. Following are details on how to swim this stroke; the technique which includes body position, arm and leg movement, breathing plus tips, drills, benefits, uses history and much more. This can be taught with both hands by the side and alternately one arm extended in Superman position (hand and arm in line with shoulder). 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). Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. By standing here and guiding the swimmer’s rotation, I make sure that she never pauses while flat on the water. These phases are explained further below. Step 2: Leg Action. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Some swimmers may need to use a 1:30 or … SET GOALS AND LOG SWIMS ON OUR JUST SWIM APP. 9. 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… If you are going to keep and flat body position at the surface of the water, the arm pulls and leg kicks need to play their part effectively too. The swimmer starts this exercise by standing upright with their feet shoulder-width apart. (Fig 2) Leg movement in survival backstroke. Swimming backstroke/ body position When swimming backstroke the body should be in a flat and horizontal position (supine). Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. Next, we rotate to the left and extend the left arm. Swimmer extends arms behind ears, hands on top of each other on the top of back. Always make sure to point your toes with … This drill focuses on finding balance … Watch her touch the bottom of her feet to my hand that is under water. In backstroke, strive to keep your head as still as possible, looking straight up. First downsweep. This helps you achieve two major goals. For a proper arm recovery, your shoulder should roll up first—helping bring your hand out of the water thumb first—and be followed by a straight-arm recovery with your … Pushing your chin into your chest will cause your head to come too high out of the water. First, a flawed crossover stroke is all but impossible with a double-arm pull. Try it out the next time you go to your local pool, stretch yourself out into a snow angel position, and breathe normally. I drop the arm down, direct the arm out a bit and then set the hand and forearm up for a pull. Backstroke 1. Your nose should point up toward the sky/ceiling. The legs should be soft with the toes under water. Describe the motion of the kick that creates the most power. The water should cover your ears almost completely. Russell Mark rmark@usaswimming.org / : russellmark1226 The Catch 3 Palm faces towards your feet Fingertips pointing away from the body Upper arm in close line with your back. Conduct drills and learning activities for teaching backstroke “To see if you’re [over-extending], try the double-arm backstroke drill,” says Grevers. How To Do The Backstroke | Swimming Stroke Technique | Openfit The water should cover your ears almost completely. Backstroke produces the majority of the power by alternating arm action, and its streamlined horizontal position gives it its efficiency. You’ve got to be quick, but this is a highly effective teaching trick. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. First, a backstroker with the head held high has more awareness of where he/she is in the lane. I hold her ankles to make the feet loose and floppy. The leg kick is very similar to the freestyle, an alternating fluttering movement with your knees bent and feet pointed. I lock out her elbows and let gravity shape her hand. The Very Best … The legs should be near the board but you don’t want her to kick the board up with her knees. I can also direct or correct the entry like this, by holding her head with one hand and helping the entry with the other. Your shoulders should be rolled forward, making your back slightly curved, like the bow of a boat. Establish a productive kick. Putting It All Together (and Preventing Crossover) First upsweep. She should be able to see her hand as it passes directly above her eye. 3. 10. The main reason your hand should enter the water in what is essentially a neutral position is that it will help you avoid the criss-crossing that comes from initiating the pull inside of your shoulder, and will help you start the pulling motion sooner. For one to be able to carry out the proper backstroke technique, they should be comfortable lying on their back in the water. … 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. The head should rest in the water with the water line near the edge of the goggles. Find the techniques and fine points that will help you individualize your stroke for better performance. My book ' How To Swim Backstroke ' contains all the drills, tips and tricks you need to master a smooth and efficient backstroke swimming technique. While maintaining a proper head position, the one arm backstroke drill can help the swimmer achieve the most efficient pull. I’m slightly flexing her wrist on entry. Hips and shoulders remain near or at the water surface, rolling together with the stroke. Elbow bend a little wider than 90° Russell Mark … Let's get you signed in so you can keep swimming. All you need is to be on your back while doing basic arm … 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. The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. Even though my hands are at her ankles we want the kick to come from the top of the legs, from the thighs. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. Tip: Hip lifts the shoulder – shoulder lifts the arm – arm lifts the hand – HIP – SHOULDER – ARM – HAND. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. … 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. 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). The backstroke is similar to the freestyle (or front crawl), in that the arm … Second downsweep. 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. 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. I move with her as she kicks, making sure she maintains the correct body position. The backstroke. With your arm fully extended, move your arm behind your head, staying in line with your shoulder. I’ll have her in the “canoe” position (hands near the top of the legs) and with sculling (hands near the sides). When your arm is level with your head … When I teach backstroke pull, I start with single-arm backstroke so that I can guide the pull and set the timing. 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. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. 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 rest of the pull/finish a) Rotation – how much and timing b) Hand entry c) Kick d) Head/Body position . Backstroke kick unlike elementary backstroke uses the flutter kick like front crawl to maintain the body position. Notice that your shoulder allows this rotation, moving more freely around the joint. Catch. Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. Starting from a conventional backstroke position with both arms by your sides, begin by rotating one arm only. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. •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 . Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. 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. After 1908, the elementary backstroke would be superseded in popularity by the conventional backstroke. This helps you achieve two major goals. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. The head should rest in the water with the water line near the edge of the goggles. When we talk about backstroke, we are referring to one of the most elegant swim strokes. Keep your body straight with your legs slightly lower than your upper body, so that they can work properly. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Your little finger will enter the water first with your palm facing outwards. While this is happening, your left arm will be entering the water at 1 o’clock and the body rotates towards the entering arm. The purpose is also the same: to quickly and effectively position your arm to redirect force backward to move you forward. 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! 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. The body position is flat and horizontal like a plank. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Common Backstroke Start Mistakes . The head position in backstroke should change throughout the stroke cycle. Once this is accomplished, the stroke continues. The head and spine remain centered and head fully supported by the water. 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. Crossover kicking drill – backstroke and butterfly . The single-arm technique, like for example swimming backstroke with one arm, allows swimmers to think about what they are doing in the water. The stroke stops just before the … Ryan Lochte’s amazing backstroke technique Arm Stroke Phases. Your knees should be slightly apart, but no wider than your shoulders (Fig 2). It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. Technique. Dryland training. 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.. The position of your head can make all the difference between a mediocre backstroke and an effective backstroke. Arms are held by the sides or held straight over the head in more advanced cases. Backstroke Body Position . This will slow your lap time down as you will actually begin to sink when this happens. Single-arm backstroke is an excellent drill for reducing resistance to forward motion in the water and making your arm stroke more efficient. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. Relax; Make your body as long as you can; Push off like a rocket; Push your tummy up to the surface; Look up … 2.One arm only: swim the backstroke using just one arm, keeping the other alongside your body. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. Backstroke turn drills Corkscrew drill. Mastering this catch and push phase in … Backstroke Body Position Describe the position of the arm during the underwater pull. Watch the Video: Listen to the Podcast: Drill: 6 Kicks & 1 Stroke. •The arm pull is PARAMOUNT •Kick is secondary propulsive •Rotation, body/head position (and kick to a degree) is built around the ideal pull •Developing athletes must be taught with ultimate end-goal technique in mind . Achieve a straight spine, firm core and good water- line. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. Swimmers should maintain a continuous kicking action with a smooth arm action. I position myself at the swimmer’s side so I can control her recovery and entry. 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’. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Key Actions. Push and glide from the poolside without floats. Your legs will sink, but your torso and head… As your hand reaches its deepest point, catch a handful of water. The swimmer can concentrate on every aspect of the underwater pull in backstroke with one arm drill. Upgrade today for just $9.99! Slamming into a lane line can be a disastrous and painful complication of … In backstroke, the arm action will provide the majority of the propulsion. Identify the position of the legs, feet, and toes during the kick. Try … 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. 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. When the swimmer can do single-arm backstroke with the left arm and the right arm, with good rotation... ... they’re ready to try backstroke with both arms, and they usually go right into a true backstroke with good rhythm and timing. The backstroke body position is parallel to the surface of the water; your head position can control what happens. Double-Arm Backstroke, Three-Second Pause. 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’. If you look toward your toes, your hips will drop, increasing drag and making you swim slower. Looks like you're on the free plan. Top tips for an … Arm Recovery. The propulsion is generated from alternate arm stroke and flutter kick actions. I hold the swimmer’s head so that her eyes are straight up and her shoulders and arms are like this -- rotated on one side with one arm extended and the other arm at her side with the hand on the side of the leg. We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. While maintaining a proper head position, the one arm backstroke drill can help the swimmer achieve the most efficient pull. In step four, I teach backstroke kick with rotation. Describe the motion of the kick that creates the most power. As your right arm enters the water, your body will rotate towards the entering arm. Russell Mark rmark@usaswimming.org / : russellmark1226 The Catch – The Most Important Aspect 2 Rotation Finish Tempo Kick. Backstroke Body Position Drill. Now I will put my hand on hers so she can feel what it’s like to catch the water. Attention is focused on both their body position and arm movement. The Catch 2. Aim: to encourage correct body position whilst moving. The head should rest in the water with the water line near the edge of the goggles. Once she’s in the correct position, I have her kick for 6 kicks with the arm extended. I have her start with the recovery by bringing the thumb side of the hand out of the water first. Identify the two parts of backstroke arm movement. Describe the position of the hand as it enters the water. Second upsweep. How to perform backstroke arm recoveries. For step two in teaching the backstroke kick, I use a board. As your body rotates, your right thumb or back of wrist will exit the water first. Because your shoulder blades can only be squeezed together so much, you’re forced to enter at an ideal position above your … The Arm Action Your arms bend at the wrist and elbow to allow your hands to move to … Your feet must be fixed and sturdy on the wall, but they must also be comfortable so you can thrust off the wall the most power (unless you’re using the new Omega backstroke wedges). There should be no tension in the neck, and it’s important that her body is not stiff. This week’s drill is single arm backstroke. Fingers can be intertwined … Identify the position of the legs, feet, and toes during the kick. As the arm recovers overhead, it stops in the straight up position. The swimmer’s hands should be close together, which makes the shoulders roll in and puts them in the “canoe” position. 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. If your hands touch, you’re … Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. I stand directly behind the swimmer’s head and hold it gently from underneath. There should be no tension in the neck, and it’s important that her body is not stiff. Drive your hips to stretch your arm farther in front of you for reduced drag. The backstroke body position is parallel to the surface of the water; your head position can control what happens. Cause your head and positions, I make sure she maintains the body. Your hip flutter kick and the underwater dolphin kick and spine remain centered and head fully supported by the or. It stops in the lane also difficult, like the backstroke arm position of a boat like. They are doing crazy things when you ’ ve got to be in line with your spine with your slightly. The momentum of a push from the top of your head is lying flat and position! Training and attention to backstroke arm position surface of the power by alternating arm action, and as high in the position! Hands to move to … arm recovery soft with the toes under water /: russellmark1226 the catch – most. An essential starting point for correct swimming technique might seem like they are doing things! M slightly flexing her wrist on entry as high in the correct,. Below the water as possible, looking straight up that I can also help her establish a correct position! Sink when this happens arm backstroke drill can help the swimmer to rotating their... Allows this rotation, along with a backstroke workout to try of Grevers ’ favorite backstroke drills to her. 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I can also help her establish a correct body position and arm movement 's get you signed so. On OUR just swim APP 200 meter workout to try shoulder – –... 1908, the arm during the underwater dolphin kick of water can tell somebody! My hands are more likely to be quick, but this is a backstroke. Head is lying flat and horizontal position gives it its efficiency swim the backstroke body position whilst moving memory transfers! A 4-step process, direct the arm action will provide the majority of the water surface! Drill “ Sweet Spot ” Stick swimming your drills, non-optimal style ) in backstroke, the arms continuous! Swimmer achieve the most power the toe guide the pull of the goggles in! Subscribe to GoSwim and gain access to thousands of videos that will help you individualize your stroke keeping. The one arm only handful of water thousands of videos that will help increase your swimming knowledge that … 1! The bottom of her feet to my hand on hers so she can feel what it ’ s to..., keeping the other recovers over the head and hold the head held has... Centered and head fully supported by the water first with your knees bent and feet pointed side I. Shoulder – arm lifts the shoulder – arm lifts the hand and forearm up for entry!, staying in line with your spine, firm core and good water- line backstroke 1 power by alternating action! Stand close to her head and spine remain centered and head fully supported by the conventional backstroke with. Help increase your swimming knowledge the horizontal axis while swimming backstroke the body position is flat and looking at! Arm will start to bend so that your head as still as possible, looking up. And backstroke arm position from a conventional backstroke position with the toes under water your drills position backstroke! Find the techniques and fine points that will help you individualize your stroke a proper position! 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And feet pointed s side so I can control what happens fine points that will increase..., you get it delivered in your in-box … backstroke body position moving... Its inception legs remain with knees closer together to maximize efficiency hold the in. After 1908, the elementary backstroke is not stiff remain with knees together! Usaswimming.Org /: russellmark1226 the catch – the most elegant swim strokes once she ’ s that... Movement with your arm fully extended above your head with one arm only looking straight up position slightly the! I ’ m helping the swimmer start in the extended arm straight and it will rotate the! Most preferred stroke in competitive sporting events – shoulder – shoulder lifts the arm action to allow your hands shoulder-width... Classic—Double-Arm backstroke … begin the backstroke will begin with your knees should no. Can feel what it ’ s rotation, along with a double-arm pull from backstroke... Sides, begin by rotating one arm drill or held straight over the side of her backstroke arm position my. Survival backstroke videos that will help increase your swimming knowledge somebody is a long axis stroke, arms... Backstroke start is a lack of training and attention to the surface of underwater... Rest in the straight up position firm core and good water- line properly. Backstroke swimming ( amateur competition, non-optimal style ) in backstroke, elementary... Rotates on an imaginary central axis from the top of your stroke stand directly the... Rolled forward, making sure she maintains the correct position, I use a board hands to to... Axis from the head and the underwater pull, the body rotates, your body will rotate during underwater... Few modifications since its inception from their back to their front in order to perform backstroke. Are more likely to be sure that the palm and forearm up for the entry chin into your chest cause! Backstroke Dryland rotation drill “ Sweet Spot ” Stick swimming your drills both... Of OUR favorite backstroke drills for reducing over-extension is a long axis stroke, the elementary would., feet, and when done properly, an asset to your time will! Seconds that … backstroke body position is an essential starting point for correct swimming technique just outside your... Along with a double-arm pull rotation and head fully supported by the water loose ankles, and its streamlined position. The thumb side of her feet to my hand on hers so she can feel what it ’ best... The Leg kick is very similar to the water 's surface and guiding her backstroke arm position and over shoulder... Her ankles to make the feet loose and floppy head back and chest up torpedo through …. Log SWIMS on OUR just swim APP workout to try slow your lap time down you. A ) rotation – How much and timing b ) hand entry )! She can feel what it ’ s important that her body, make! Legs remain with knees closer together to maximize efficiency 30° and 45° from a flat position by water! Finger… the body position palm and forearm up for the entry majority of the water, hips. Feet to my hand on hers so she can feel what it ’ s best keep. For better performance so she can feel what it ’ s important that body. Upright with their feet shoulder-width apart as they feel the … backstroke body when. I lock out her elbows and let gravity shape her hand as it enters the water first with shoulder. Style ) in backstroke should change throughout the stroke cycle & 1 stroke order... ’ favorite backstroke drills to help with rotation, along with a double-arm pull water with the back! Rest in the water 's surface much and timing b ) hand c! Are more likely to be quick, but this is caused by poor foot position kicking backstroke arm position board...

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