Remember to kick with more force upward than downward. Use both hips and shoulders to roll. I lose the timing when I increase my stroke rate. In the middle of the stroke, you should be transitioning from pull to push with one arm, and passing the high point in the arch of the recovery with the other arm. Coordinated backstroke unifies the individual actions of the stroke into a seamless effort forward. While resting the muscles of the arm, the recovering arm must serve as a counterbalance to the stroking arm. How to perform this drill: The swimmer performs a standard backstroke start off the starting block. Turn your knees inward and let your feet follow. Think of it as a transition, instead of a pause. You are very fortunate to be so flexible. Leverage in the backstroke adds potential power to the stroke, increases the range of motion at the beginning of the stroke, and enables the swimmer to sustain the stroke longer. If you have fins, wear them for this drill! Backstroke turn drills Corkscrew drill. It is in line with the trunk and neither tucked in nor rolled forward. Drop your heel down, then force the top of your foot up quickly for the most effective backstroke kicking action. To accomplish a pinkie leading recovery, I have to roll more. However, the more momentum you produce, the more the water will go around you, instead of in your face. Try using a quicker kick rhythm. It is achieved similar to freestyle, through the side to side rolling action of a unified core. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. Having a balanced and straight head when swimming backstroke is key. Kicking well on the back requires employing leg muscles differently than humans commonly do for most land activities. How to Swim Elementary Backstroke- Technique, Drills & Tips. Continue to the far end of the pool. Work on maintaining your spine straight and a good water-line. It is very important to allow your same side shoulder and hip to roll down with your hand. Check the same way behind your neck. ... Backstroke - Head Position Fix. Practice for several lengths of the pool. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm … The goal of the following drills for body position in backstroke is to experience positive backstroke floatation upon which a good backstroke can be built. During the five seconds that your arm is at the top of the arch, kick harder. Align your extended arm straight and lock your elbow. There should be no water moving around them. Stop frequently. Then open your eyes to check. But remember, the fact is that even excellent backstrokers get water in their face. Feeling the most advantageous foot position, Understanding the changing orientation of the kick, Maintaining a stable head position while kicking, Learning to feel the water with the forearm, Feeling the roll that begins the arm stroke, Using a bent arm mid-pull similar to freestyle, Feeling the natural range of motion of the shoulder, Learning to fully align your recovering arm, Extending the stroke range by locking the recovering elbow, Maintaining a firm arm and a relaxed hand, Experimenting with different breathing rhythms, Matching the stroke rate and the breathing rhythm, Becoming comfortable breathing in the backstroke, Using the ebb and flow of the water to time your breathing, Finding another benefit of the roll in and out of the stroke, Becoming comfortable when breathing in the backstroke, Feeling the roll into and out of each stroke, Transferring power from the core to the limbs, Feeling the high elbow position of strength, Experiencing your body moving past your hand, Understanding the role of opposition in backstroke leverage, Checking opposition at various stages in the stroke, Balancing the recovery arm with the stroking arm, Blending the actions of the roll and the arm stroke, Using the hip roll to initiate the recovery, Developing a balanced, effective backstroke, Maintaining a stable head position while swimming backstroke, Recognizing the momentary non-opposition point in the backstroke, Making the most of both arms pressing on the water at once. 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’. It is important to work on this because correct alignment begins the stroke from a position of strength. Exactly. Keep your elbow still as you move your fist, then move your forearm upward into position to press back on the water. Missy Franklin’s Favorite Backstroke Drill: The Water Bottle Balance. I don't roll as much in the three strokes as I do changing to the kick only phase. Move your fist before your forearm. Without this roll, it is nearly impossible, and painful for many swimmers, as the shoulder joint is not designed for this range of motion from a flat position. I have a better breathing pocket on one side. A straight arm stroke is often associated with shoulder problems. You also might be entering the water with the back of your hand, which makes a big splash, rather than slicing the water smoothly by entering pinkie-first. Notice that your switch affects both arms at the same time. Practice letting the water hold your head. Analyzing Sarah SjÃ¶strÃ¶mâs Butterfly Technique, Missy Franklin Shares Tips for Overcoming Failure, New Online Course | The #AskASwimPro Show, The Future of Swimming | Introducing MySwimPro Studios, The Best arena Gear for Swimmers | 2020 Holiday Deals. The goal of the following arm stroke drills for backstroke is to learn the most productive path of the underwater stroke for an easier, more effective, shoulder-saving stroke. Make sure your chin is neutral and that your spine is straight. With each part working together, the backstroke becomes easier, smoother, and more comfortable, as well as more productive. Allow time to roll. Find that position between each stroke, before starting the next one. Cup challenge drill balance a half full plastic cup of water on your forehead and swim 25m without it falling off! Maintain a head position as though you were swimming freestyle, with your head in line with your spine. The goal of the following leverage drills for backstroke is to learn to incorporate a productive roll into the stroke. 4 Drills for Backstroke Beginners. Achieving an advantageous backstroke floating position, Feeling effective core tension and stability, Relaxing the neck, shoulders and upper back, Maintaining a straight spine while moving, Identifying the longest backstroke position, Learning to keep the knees under the water, Using the correct muscles to kick backstroke. Kick up towards the surface with more force. One of the most common problems in swimming is holding the head too high. It is a widely accepted practice to exit thumbs-first. Reposition your forearm so when your arm moves through the stroke, it quickly becomes perpendicular to the surface of the water. Use more core stability, so that your shoulders and hips roll together and don't twist at the waist, leaving your hips flat. Remember that the point of this drill is to work on your recovery alignment. As your arm approaches your hip on the third stroke, float and kick in that position, with the arm that just finished its underwater stroke at your side, the other arm fully extended. So, if you are trying to achieve a 1:00 entry, reach for 2:00. Throughout the drill, look straight up at the ceiling or the sky. Use a quicker kick to get you most of the way to the surface, then stroke strongly with one arm to get into a swimming position with your face up. Remember that beyond alignment, the main benefit of a locked elbow is that it increases the opposition balance, or feeling of connection between the arms. The recovering side should be higher in the water than the side with underwater arm. You are probably blessed with excellent ankle flexibility which makes the backstroke kick much easier. This will help with your breathing timing. Make sure your arms are in continuous motion, and not stopped, one extended and one at your side. Close your eyes and extend your arm over your head with what you think is a locked elbow. The passive arm stays at side. I can't maintain the rhythm when water gets in my face. I think about my head and spine being my stable center, which my hips and shoulders can rotate around. Backstroke drills for every level of swimmer. Bronze medallist Elisabeth Beisel teaches you how you can improve your head position with just a glass of water. Exactly. Here’s what is being done about it. Yes, most of the teaching theory for swimming is based on using a flatter stroke, which depends more on arm and leg power alone. If your arm is over- reached during the recovery, you will enter the water with a shoulder position that does not allow the range of motion you need. Both the recovering arm and underwater arm are moving at the point of the armpit lift. More. Step 5: Once you are able to roll productively with each stroke, begin swimming regular backstroke rolling into and out of each stroke, as you did in the drill. Control your kick so your feet remain connected to the water. Start off with a small cup, or water bottle. It is very important. Accelerate through to the end of the stroke. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. The key to good backstroke is rotation and head position. You can check it by standing against a wall and pressing every inch of your spine into the wall. How to swim backstroke. Being balanced while swimming backstroke means that you can easily keep your body in a horizontal position in the water.. Video Demonstration. Learning to float well on the back is the first step in being comfortable with the backstroke. It means you have to start the kick lower than the surface of the water, and use your leg as if to kick a ball floating on the surface of the water. Be sure your leading arm is aligned at 1:00. An occasional bump is okay. I move very well even with my knees breaking the surface. Simply drop your heel into the water. When one arm is beginning the stroke, the other is finishing the stroke. Backstroke recovery drills should emphasize these elements: Exit —The entire power phase should be pressing against the water in the direction of your feet, the same way a rocket’s thrust is directly opposite the direction of travel. This is a problem that will be resolved when you add forward motion to the float in the next section. 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