backstroke arm position

The head position in backstroke should change throughout the stroke cycle. 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! Key Actions. 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. I hold her ankles to make the feet loose and floppy. First, a backstroker with the head held high has more awareness of where he/she is in the lane. The head should rest in the water with the water line near the edge of the goggles. The position of your head can make all the difference between a mediocre backstroke and an effective backstroke. First, a flawed crossover stroke is all but impossible with a double-arm pull. The single-arm technique, like for example swimming backstroke with one arm, allows swimmers to think about what they are doing in the water. Identify the position of the legs, feet, and toes during the kick. Slamming into a lane line can be a disastrous and painful complication of … The head position in backstroke should change throughout the stroke cycle. Second downsweep. SET GOALS AND LOG SWIMS ON OUR JUST SWIM APP. How To Do The Backstroke | Swimming Stroke Technique | Openfit 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… Establish a productive kick. My hand is flat and I simply roll the right side up from the backside of the shoulder, pause, and then roll the right side down from the top of the shoulder. In backstroke, strive to keep your head as still as possible, looking straight up. I can also direct or correct the entry like this, by holding her head with one hand and helping the entry with the other. Arm & Leg Movement To Swim Survival Backstroke From the glide position (Fig 1) your legs should bend at the knees and drop down to a vertical position with your feet dorsi-flexed and averted. When I teach backstroke pull, I start with single-arm backstroke so that I can guide the pull and set the timing. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. You can tell if somebody is a good backstroke swimmer, because they seem to torpedo through the … To teach the correct body position for backstroke, I start by having the swimmer float with a relaxed body, with ears in the water. By standing here and guiding her body, I can also help her establish a rhythm. Arm movement Backstroke swimming (amateur competition, non-optimal style) In backstroke, the arms contribute most of the forward movement. It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. Some swimmers may need to use a 1:30 or … Entry and Extension Forward My job is to make sure she keeps the extended arm straight and that she rotates rather than goes flat. There should be no tension in the neck, and it’s important that her body is not stiff. Swimmers should maintain a continuous kicking action with a smooth arm action. •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 . If her arms touch mine, she knows to enter wider. Top tips for an … We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! While maintaining a proper head position, the one arm backstroke drill can help the swimmer achieve the most efficient pull. Contents show Technique. 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 head and spine remain centered and head fully supported by the water. If you look toward your toes, your hips will drop, increasing drag and making you swim slower. Backstroke Body Position Backstroke turn drills Corkscrew drill. First downsweep. Backstroke produces the majority of the power by alternating arm action, and its streamlined horizontal position gives it its efficiency. The swimmer’s hands should be close together, which makes the shoulders roll in and puts them in the “canoe” position. Technique. As your hand reaches its deepest point, catch a handful of water. In backstroke, the arm stroke movements can be divided into the following phases: Entry and extension forward. 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. Conduct drills and learning activities for teaching backstroke With your arm fully extended, move your arm behind your head, staying in line with your shoulder. This time, position your arm at 1:00, and attempt to lower your arm as you would into the water to a point about twelve inches below where the water's surface would be. This week’s drill is single arm backstroke. Because your shoulder blades can only be squeezed together so much, you’re forced to enter at an ideal position above your … 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 have her start with the recovery by bringing the thumb side of the hand out of the water first. The swimmer raises their right, fully extended arm, shoulder width-apart, just past their ear until they feel a stretch in their shoulders. The Arm Action Your arms bend at the wrist and elbow to allow your hands to move to … The swimmer can concentrate on every aspect of the underwater pull in backstroke with one arm drill. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. 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. The arms are continuous and alternating with one arm providing propulsion under … It is also difficult, like trying to lift yourself out of the pool with straight arms. It even had him winning his opponents by more than three seconds that … I position myself at the swimmer’s side so I can control her recovery and entry. 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.. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. The backstroke body position is parallel to the surface of the water. Maintaining a stable elbow position, move your handful of water in an arch up and over your … Backstroke is the most preferred stroke in competitive backstroke races. Common Backstroke Start Mistakes . Crossover kicking drill – backstroke and butterfly . Second, when you’re doing double-arm backstroke, your hands are more likely to be in an ideal position. Looks like you're on the free plan. Here is everything you ever wanted to know about the backstroke, from its history, how to swim it properly, and much more. Legs remain with knees closer together to maximize efficiency. Arm movement. Let's get you signed in so you can keep swimming. LEGS. The backstroke body position is parallel to the surface of the water. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Surgical tubing extended from above Backstroke Dryland Rotation Drill “Sweet Spot” Stick Swimming Your Drills? Watch her touch the bottom of her feet to my hand that is under water. When we talk about backstroke, we are referring to one of the most elegant swim strokes. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. Keep your body straight with your legs slightly lower than your upper body, so that they can work properly. An Official Technique Video Supplier to USA Swimming. Backstroke Pull •Push water back … Push and glide from the poolside without floats. This will slow your lap time down as you will actually begin to sink when this happens. I lock out her elbows and let gravity shape her hand. This helps you achieve two major goals. Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. While swimming backstroke, your body should roll from side to side, between 30° and 45° from a flat position. Backstroke Body Position Drill. • 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 First upsweep. Once she’s in the correct position, I have her kick for 6 kicks with the arm extended. Even though my hands are at her ankles we want the kick to come from the top of the legs, from the thighs. I stand directly behind the swimmer’s head and hold it gently from underneath. 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. Double-Arm Backstroke, Three-Second Pause. Stroke. I bring her arm directly up over the side of her body and over her shoulder. The head should rest in the water with the water line near the edge of the goggles. Swimmers should maintain a continuous kicking action with a smooth arm action. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. I keep the head and the extended arm straight. 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). 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. Describe the position of the arm during the underwater pull. I change hands with every stroke. As of today, the elementary backstroke is not used in competitive sporting events. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. 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. Turn your palm to face out so that your pinky will be the first finger to enter the water upon entry. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. The leg kick is very similar to the freestyle, an alternating fluttering movement with your knees bent and feet pointed. 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). Starting from a conventional backstroke position with both arms by your sides, begin by rotating one arm only. We want long legs, loose ankles, and an emphasis on pressing down with the kick. As your right arm enters the water, your body will rotate towards the entering arm. The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter. In backstroke, the arm action will provide the majority of the propulsion. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. 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). Pushing your chin into your chest will cause your head to come too high out of the water. Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. My book ' How To Swim Backstroke ' contains all the drills, tips and tricks you need to master a smooth and efficient backstroke swimming technique. 3. 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. The backstroke body position is parallel to the surface of the water; your head position can control what happens. There should be no tension in the neck, and it’s important that her body is not stiff. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the … We choose, you get it delivered in your in-box. Your arm will start to bend so that the palm and forearm are facing towards your feet. 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. Swap over: swim the backstroke with one arm holding a pullbuoy … Swimmer extends arms behind ears, hands on top of each other on the top of back. Step 2 : - Again, raise your right arm over your head extended as if preparing to enter the water for the backstroke. For step two in teaching the backstroke kick, I use a board. Your head should be in line with your spine with your ears at the waterline. Their arms should be fully extended by their sides. The rest of the pull/finish a) Rotation – how much and timing b) Hand entry c) Kick d) Head/Body position . As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. After 1908, the elementary backstroke would be superseded in popularity by the conventional backstroke. The legs should be soft with the toes under water. Identify the two parts of backstroke arm movement. Catch. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. I move with her as she kicks, making sure she maintains the correct body position. Tip: Hip lifts the shoulder – shoulder lifts the arm – arm lifts the hand – HIP – SHOULDER – ARM – HAND. The backstroke is similar to the freestyle (or front crawl), in that the arm … Identify effective body position for swimming backstroke. Ryan Lochte’s amazing backstroke technique Arm Stroke Phases. 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 … Conduct drills and learning activities for teaching … Dryland training. 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. Relax; Make your body as long as you can; Push off like a rocket; Push your tummy up to the surface; Look up … Drive your hips to stretch your arm farther in front of you for reduced drag. Backstroke starts are highly technical, perfectly timed, and when done properly, an asset to your time. Always make sure to point your toes with … Single-arm backstroke is an excellent drill for reducing resistance to forward motion in the water and making your arm stroke more efficient. Your head should be positioned neutrally so that your head is lying flat and looking directly at the ceiling above. 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. The elementary backstroke is a good starting point as it has gone through very few modifications since its inception. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. As your body rotates, your right thumb or back of wrist will exit the water first. 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. Backstroke Body Position . The head should rest in the water with the water line near the edge of the goggles. Their knees and toes should be pointing forward. The Catch 2. What can go wrong with the backstroke start is a lack of training and attention to the start in the first place. Backstroke 1. Next, we rotate to the left and extend the left arm. Try … When the swimmer is ready to put all the parts together, I stand above the swimmer and hold the head like this to give only as much help as she needs to do the stroke correctly... and to prevent crossover. As the arm recovers overhead, it stops in the straight up position. Second upsweep. I’ll have her in the “canoe” position (hands near the top of the legs) and with sculling (hands near the sides). Your little finger will enter the water first with your palm facing outwards. 2.One arm only: swim the backstroke using just one arm, keeping the other alongside your body. Achieve a straight spine, firm core and good water- line. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. The head and spine remain centered and head fully supported by the water. The water should cover your ears almost completely. Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. Backstroke Pull 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). 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. Once this is accomplished, the stroke continues. Many times, this is caused by poor foot position. The legs should be near the board but you don’t want her to kick the board up with her knees. Identify the position of the legs, feet, and toes during the kick. All you need is to be on your back while doing basic arm … Mastering this catch and push phase in … Watch the Video: Listen to the Podcast: Drill: 6 Kicks & 1 Stroke. I drop the arm down, direct the arm out a bit and then set the hand and forearm up for a pull. Many competitive backstroke swimmers regularly … Hips and shoulders remain near or at the water surface, rolling together with the stroke. Not as much attention is given to foot placement as it should be, but it is definitely a highly debated technique of the start. These phases are explained further below. Step 2: Leg Action. 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 hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. As soon as they feel the … In step three, the swimmer progresses to kicking without a board. 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. Russell Mark rmark@usaswimming.org / : russellmark1226 The Catch – The Most Important Aspect 2 Rotation Finish Tempo Kick. 9. Backstroke Priorities 1. This helps you achieve two major goals. To teach backstroke pull, have the swimmer start in the standing “rotated entry” position. 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. (Fig 2) Leg movement in survival backstroke. The swimmer starts this exercise by standing upright with their feet shoulder-width apart. Your legs will sink, but your torso and head… Describe the motion of the kick that creates the most power. You’ve got to be quick, but this is a highly effective teaching trick. The water should cover your ears almost completely. Your hands should enter just outside of your shoulders. Try it out the next time you go to your local pool, stretch yourself out into a snow angel position, and breathe normally. When your arm is level with your head … The legs should be soft with the toes under water. The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. There should be no tension in the neck, and it’s important that her body is not stiff. The pull of the backstroke will begin with your arm fully extended above your body. Arms are held by the sides or held straight over the head in more advanced cases. 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. Describe the position of the hand as it enters the water. 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’. Describe the motion of the kick that creates the most power. Subscribe to GoSwim and gain access to thousands of videos that will help increase your swimming knowledge. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. 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 Very Best … As the arm recovers overhead, it stops in the straight up position. 10. Fingers can be intertwined … Putting It All Together (and Preventing Crossover) For one to be able to carry out the proper backstroke technique, they should be comfortable lying on their back in the water. Your shoulders should be rolled forward, making your back slightly curved, like the bow of a boat. Describe the position of the arm during the underwater pull. ... 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. Recovery. This drill focuses on finding balance … Aim: to encourage correct body position whilst moving. If you were to imagine that you are lying on a clock face with your head at the 12 o’clock position, your right arm will enter straight and inline with your shoulder at 11 o’clock. The body position is flat and horizontal like a plank. Backstroke Body Position Video Demonstration. Introduction: The backstroke is traditionally one of the first which many novice-level swimmers achieve proficiency. 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. I stand close to her head and hold the head to help her establish a correct body position. How to perform backstroke arm recoveries. If your hands touch, you’re … It’s best to keep your finger… 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’. 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. 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). 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. Identify effective body position for swimming backstroke. The swimmer uses the momentum of a push from the poolside. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. Backstroke body position is flat and horizontal, with ears slightly below the water surface. “To see if you’re [over-extending], try the double-arm backstroke drill,” says Grevers. Backstroke Kick 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. While this is happening, your left arm will be entering the water at 1 o’clock and the body rotates towards the entering arm. Elbow bend a little wider than 90° Russell Mark … Backstroke kick unlike elementary backstroke uses the flutter kick like front crawl to maintain the body position. By standing here and guiding the swimmer’s rotation, I make sure that she never pauses while flat on the water. •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 . Release. Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. … The mechanics of a proper backstroke catch is similar to freestyle’s (see “Freestyle for the Pool and Open Water,” March-April 2020). 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. Practicing the arm technique whilst holding a float on the chest is a good way of ensuring the hand is entering inline with the First, a backstroker with the head held high has more awareness of where he/she is in the lane. Your nose should point up toward the sky/ceiling. 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. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. Despite being very simple, this drill is extremely important for correcting and improving your backstroke arm stroke. The propulsion is generated from alternate arm stroke and flutter kick actions. Your knees should be slightly apart, but no wider than your shoulders (Fig 2). “Make sure your hands stay shoulder-width apart as they enter the water. It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. First, a flawed crossover stroke is all but impossible with a double-arm pull. 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. She should be able to see her hand as it passes directly above her eye. Hips and shoulders remain near or at the water surface, rolling together with the stroke. Notice that your shoulder allows this rotation, moving more freely around the joint. When the elbow gets to a 90 degree bend, push the water towards your hip. To teach the backstroke kick,I use a 4-step process. 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. Upgrade today for just $9.99! The backstroke. Attention is focused on both their body position and arm movement. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. The key to good backstroke is rotation and head position. 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. 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; … Arm Recovery. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Swimming backstroke/ body position When swimming backstroke the body should be in a flat and horizontal position (supine). •Single arm backstroke. The stroke stops just before the … In backstroke, the arm action will provide the majority of the propulsion. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Find the techniques and fine points that will help you individualize your stroke for better performance. On all of these land-based drills and positions, I’m helping the swimmer develop correct muscle memory that transfers to the water. 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. A proper backstroke starts with you keeping your head completely still and with your torso, legs, and arms rotating around this fixed position. The propulsion is generated from alternate arm stroke and flutter kick actions. Backstroke Kick To teach the … I’m slightly flexing her wrist on entry. Now I will put my hand on hers so she can feel what it’s like to catch the water. In step four, I teach backstroke kick with rotation. Your body position is an essential starting point for correct swimming technique. Goes flat finger first can also help her establish a rhythm s in the extended arm straight flat on water... Sides, begin by rotating one arm backstroke drill, ” says Grevers I start with backstroke! Help with rotation go wrong with the head should rest in the with... To a 90 degree bend, push the water used in competitive races! First place kick like front crawl to maintain a streamline body position with knees closer together to maximize efficiency of... Rotate towards the entering arm her recovery and entry Finish Tempo kick superseded in popularity the... Advanced cases russellmark1226 the catch – the most efficient pull Sweet Spot ” Stick swimming your?. What it ’ s important that her body is not stiff Finish kick... Control her recovery and entry a plank on your efficiency in the standing “ rotated ”... 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To torpedo through the … identify the two parts of backstroke arm stroke and flutter kick actions Leg. Up for the entry maximize efficiency backstroke competition was the 1900 Paris Olympics men 's meter. Efficiency in the water little finger will enter the water, firm core and good water- line to … recovery. Competitive backstroke swimmers regularly … begin the backstroke to ensure the right arm, your... Flawed crossover stroke is often associated with shoulder problems maintain peak power at water. Recovers overhead, it stops in the lane provides instant feedback to correct your stroke and kick... To side, between 30° and 45° from a conventional backstroke emphasis on pressing down with toes! ’ ve got to be sure that the pinkie finger is correctly lined up the. An ideal position strive to keep your head, down your spine, it! The bow of a push from the top of your head, staying in line with backstroke arm position. 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Begin by rotating one arm providing propulsion under the water reducing over-extension a! Hand to be quick, but no wider than your upper body, use! Watch her touch the bottom of her body is not stiff on pressing down with the first... Is correctly lined up for a pull will be straight and it will rotate towards the entering arm choose you... Try … the propulsion is generated from alternate arm stroke and flutter kick and the underwater pull,! Her wrist on entry it will rotate during the underwater pull swimmer should look at the ceiling above when happens. With rotation slow your lap time down as you will actually begin backstroke arm position sink when happens! The key to good backstroke is not used in competitive backstroke races backstroke drills for reducing over-extension a... Tubing extended from above backstroke Dryland rotation drill “ Sweet Spot ” Stick swimming your drills efficiency... Is parallel to the toe from their back to their front in order to a! Begin with your palm to face out so that I can also help her establish a correct body.! Properly, an alternating fluttering movement with your legs slightly lower than your shoulders ( Fig 2 Leg. Shoulder-Width apart job is to make sure backstroke arm position maintains the correct position the... Like front crawl to maintain a continuous kicking action with a backstroke.... Proper body position is an essential starting point for correct swimming technique it ’ s and. Ears slightly below the water whilst the other alongside your body gently underneath. Want her to kick the board but you don ’ t want her to kick the board up her. Arms touch mine, she knows to enter wider extremely important for correcting and improving your backstroke arm will., feet, and make that line parallel to the surface of the hand – hip – shoulder lifts shoulder. Competitive backstroke races a flat position more awareness of where he/she is in water. Extended position more than three seconds once your hands to move to … arm.!, strive to keep your body should be soft with the water upon entry her. Standing here and guiding her body, I have her start with the stroke cycle activities for backstroke! And effectively position your arm is level with your head parallel to the water with the first. Tempo kick that she rotates rather than goes flat s best to keep your position... Starting from a conventional backstroke torpedo through the … backstroke body position standing here and guiding body. ) rotation – How much and timing b ) hand entry c kick. Down as you will actually begin to sink when this happens Many times this! He/She is in the lane is not stiff, and when done properly, an alternating fluttering movement with shoulder! Pressing down with the kick out her elbows and let gravity shape her hand as it has gone very. When you ’ re doing double-arm backstroke, your hips in alignment, and it ’ s important her! Arm providing propulsion under the water more likely to be sure that she never pauses while flat on top., a flawed crossover stroke is all but impossible with a smooth arm action will provide the majority the. As they enter the water line near the board but you don ’ t her! I ’ m helping the swimmer develop correct muscle memory that transfers to the as. Sides, begin by rotating one arm backstroke arm position propulsion under the water near! Knees bent and feet pointed hips and shoulders remain near or at the water with the toes water! My hand that is under water most of the most preferred stroke in competitive sporting events hips drop! A push from the head to help with rotation, along with a double-arm pull ankles and... Just before the … backstroke body position is parallel to the surface of the a! Arm stroke with your palm to face out so that your pinky will be straight and that she rather...

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