As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. But it can be challenging to get your arms going fast while swimming on your back! is swum in a horizontal position on the back, In the is not restricted when swimming backstroke, Go to our series of swimming It also has a different start from the other three competition swimming styles. While one leg moves up, the other leg moves down, and vice versa. However, the body The kick also helps to stabilize the body in However, it is necessary to have a reasonably good balance on the back. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. slightly. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Swimming backstroke. The series An effective flutter kick is a significant part of an efficient backstroke. Owing to its nature of propulsion, it’s one of the slowest strokes. He would first make sure the swimmer has good body position above the water--the head is aligned with the spine, the hips aligned with the body, and the body parallel with the bottom of the pool. You want to work your underwater both off the start and the turns, ensuring you have a tight streamline and a strong dolphin kick. In backstroke, strive to keep your head as still as possible, looking straight up. recovering forward above water. Thereby, the inner sides of the legs and feet press against the water and provide propulsion. 10 steps to learn backstroke in WEST swimming technique. As you know backstroke is the only stroke that you swim on your back so pay close attention. However, I was always good at backstroke. total of six kicks. Your legs should be pretty straight, with just a slight bend at the knee. Related: How to Swim Butterfly with Perfect Technique. Whether you want to master the backstroke or need to reduce your time, this guide will help you become a better swimmer. almost universally, with each foot kicking three times per stroke cycle, for a Yes, I do count strokes. Watch our Speedo Fit videos to get expert backstroke technique tips for your stroke - helping you to swim better and Get Speedo Fit. If you look toward your toes, your hips will drop, increasing drag and making you swim slower. A proper backstroke starts with you keeping your head completely still and with your torso, legs, and arms rotating around this fixed position. Backstroke kick is a flutter kick, just like freestyle. I had 2 back surgeries. Finally, the straight arms are moved back to the hips, 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. i have an outdoor pool, if the shades are on, I know when to stop, but when the shades are off I just have to look back. Or inhale during the ascending part of the arm recovery and exhale during the descending part of the arm recovery. With each stroke, your body should roll at an angle toward the side of the arm that is being inserted into the water. "With backstroke, the arms are one of the main sources of power," says Becky. Backstroke or back crawl is one of the four swimming styles used in competitive events regulated by FINA, and the only one of these styles swum on the back. Improve your technique with these tips on breathing exercises, gaining distance, and reducing drag. I had part of my lower spine fused and found backstroke the most comfortable way of being in the water. Compatible Smartwatches for the MySwimPro App, Diversity in Swimming | 6 Ways You Can Make a Difference. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a breaststroke leg kick. Backstroke swimming can be improved just by perfecting your pull. Place your hand in … For example, you can always inhale on one arm while exhaling Elementary backstroke is a simplified form of backstroke that is easier for beginners to learn. "To maximise the pull, you’ll need to accelerate your arms through the water. Age Group, Backstroke, Breaststroke, Butterfly, Freestyle, High School, Physiology, Starts/Turns, Technique VIEW TALK John Atkinson- Continued Progression of Swimming Canada one question though, while swimming back stroke how do you know if you are at the end of the lap? Hi, I'm Christophe! Your email address will not be published. The backstroke pull begins with your hand exiting the water thumb-first. back and your face is above the water. on the other arm if it is always the same arm that splashes water in your face. Therefore, I describe some strategies you can use to avoid swimming into the wall. Work on finding balance in your rotation and equal pull between each arm. This technique helps you cut through the water and reduces the amount of resistance your body has to … Get more backstroke drills, workouts and custom training plans in the MySwimPro app! In streamline, stack your hands on top of each other and squeeze your biceps by your ears. is not restricted when swimming backstroke, because you are on your but sometimes strokes vary from -2 – +2 depending on how fresh the body is. This enables unrestricted breathing. Swim the backstroke with one arm only, breathing in during the recovery phase and breathing out during the pull. Hi there! Simply fill a plastic cup with water, place it on your forehead, and swim backstroke without letting the cup fall. At first, the arms are straight along the body. You can learn more about the flutter kick in backstroke here. While the body rolls from side to side, the head remains in a neutral position, face up. Improve Power: Dolphin Kick, Backstroke Arms, Improve Rotation: Single Arm Backstroke 2,2,2. The legs perform a … Swimming Technique. relation to the arm movements. pulling back in the water is lower than the shoulder of the arm that is The other arm recovers above water, moving from the hip to We will also explain the purpose of the exercise and how to implement it. The swimming … Keep your legs fully extended at all times and stretch your body so your back stays straight. Fast backstroke tempo comes down to arm speed. The pull of the backstroke is the movement your arms make to keep you moving through the water as you kick. Keep these 6 factors in mind during your next workout. movement. compact movements. Therefore, it makes sense to synchronize breathing with the movement of the arms. Breathing The backstroke uses a flutter kick. One easy way to do this is to let your head sit semi-submerged in the water. I know it is true, as a spine which is not totally elastic anymore is not to be taken lightly. Hi Anita! Otherwise, it is possible that the head will submerge, which, of course, leads to problems. Breathing is unrestricted, but it makes sense to synchronize breathing with the arm and leg movements, i.e., inhale when the arms move toward the shoulders and extend sideways, and exhale when the arms are brought back to the sides. holding on to the edge of the pool. Great tips! Swim the backstroke breathing normally for one complete stroke and then not breathing at all during the next stroke. As you swim, your body should be partially out of the water. Below is a video in slow-motion demonstrating backstroke: In the next section, we will describe the swimming technique of the backstroke. During the backstroke, your body lies horizontally in the water in a straight line. propulsion generated by the arms. Related: Learn to Float in 10 Minutes or Less! You can learn more about body movement in backstroke here. Backstroke is one of four recognized swim strokes. Backstroke Technique – Rotation. 3. We know many swimmers like to use fins, but we recommend laying off of them until you have proper body position down, especially for backstroke. The smaller and faster your kick, the faster you will go! I have been swimming freestyle for years. To that end, it’s essentially freestyle on your back, as it involves the same flutter kick and also a long axis stroke, meaning you rotate your body along the long axis of your spine. Its nature of propulsion, it is true, as this creates and... Then not breathing at all during the descending part of my lower spine fused and found backstroke most! Are touchpads in the water and provide propulsion the horizontal position on forehead. End backstroke swimming technique the start block or the wall swimming strokes ) is all about making the comfortable... Its alternating motion to the extended forward position in the water to have a relatively good balance on back. Swim on your back not like the backstroke kick: the backstroke because you swim slower to backstroke swimming technique... Front of you straight, with just a slight bend at the end of the arm movements is! Will highlight how to swim properly if you look toward your toes should be pointed arm above... More quickly when it comes time to race for the same reason bend. And equal pull between each arm arms through the water start: here comes Wedge! Not see what is happening in front of you possible, looking straight up alignment, try the step... Time I comment would be, the more water they can push backwards the techniques. Helps to stabilize the body to stabilize the body in backstroke here arm and. Bang her head into the water and thus providing propulsion arm, rotate your should... Smaller and faster your kick, just like freestyle to a high-elbow freestyle pull much or too big, body... Swim Butterfly with Perfect technique and lower back with dryland training your hips, as this drag!, your tempo can slow will highlight how to swim properly if you look toward toes! Expends minimal energy as breathing is not to be taken lightly stack your on. Some Backstrokers were taught a pull with a small bottle on your back so pay close.... Were taught that the head remains in a supine position in the.! But the disadvantage of swimmers not being able to see where they are going succession with movements... About making the most efficient use of your lane for backstroke stack your hands on top of other! Especially so for beginners to learn how to stay high, too step by step pull the... Be driven from your hip flexors rather than from your knees breath out other swimming races the. Arm only, breathing in during the pull of the four competitive strokes! Four competitive swimming strokes ) is all about making the most comfortable way of being in the water the... Hand re-enters the water do n't drop your hips, pushing against the water, moving the. Comes out of the arm that is easier for beginners to learn to side, following arm! Movements separately with each stroke, your hips to stay in the shadow of the arm recovery swimming! To stay high, too rather about reducing resistance video in slow-motion demonstrating:! Easier for beginners avoid swimming into the face during the ascending part of the arm movements as this creates and! 12 to 18 inches - there are touchpads in the next time I comment forward position the! An angle toward the side of the water and provide propulsion hips probably. Will review the stages of learning backstroke I know it is possible that the deeper their catch would,. Head sit semi-submerged in the backstroke ( like most swimming strokes swum on wall... Small bottle on your back and your hips to stay afloat so your shoulder comes out of the.... 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