The true backstroke kick is the same one used when swimming freestyle ⏤ only on your back. It might be that you are swimming too flat. The backstroke kick is only about twelve inches at its deepest. As your hand reaches its deepest point, move your fingertips and hand upward into position to press against the water. Click on below to download a copy to your computer, tablet or mobile device. Control your kick so your feet remain connected to the water. Close your eyes and extend your arm over your head with what you think is a locked elbow. I sink when I hold my arm up in the middle of the recovery. Drop your heel down, then force the top of your foot up quickly for the most effective backstroke kicking action. Here’s how to teach them in four easy steps. (Now they’re a soldier standing up straight, or their arms are just touching their sides.) 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. You should be in transition, rolling toward the side with the arm entering, and away from the side with the arm finishing. All the answers, tips and drills are in my book ' How To Swim Backstroke '. Doing so actually pulls your body down, not forward. Backstroke basics and drills December 21, 2018. Please contact. 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. But remember, the fact is that even excellent backstrokers get water in their face. In the pool, when the arms go from perpendicular to pressed down by their sides, they should be pushing quite a bit of water. Step 3: Continue doing three strokes, kicking the whole time, and then six kicks in the side position until you reach the far end of the pool. While it is important to begin and finish the stroke with straight, well aligned arms, using a high and firm bent elbow position, during the middle of the stroke, allows the swimmer to access more power, and move forward with an accelerating pull then push action. Align the hand grabbing the rope with outside of your shoulder, and keep it outside of your shoulder the entire time. It should feel like your head is separate, floating ahead of your body. Make sure your kick is productive without any bicycling action. Once you’ve completed six kicks with your first arm, rotate and do the same with the opposite arm. 2.2. ↓ Think of it as the snow angel of the swimming pool. Unlike other swimming races, the backstroke is the only one that starts from the water. Make sure your arms are in continuous motion, and not stopped, one extended and one at your side. Step 2: Legs The formal kick intended to accompany the arms, however, is an upside-down breaststroke kick. (They’re now an airplane, or the letter T.) While keeping their arms straight, push them down to their sides. If inhaling with one arm and exhaling with the other arm isn't frequent enough, try inhaling and exhaling with each arm. tep 3: To engage the correct backstroke kicking muscles, the quads and the hamstrings, resume your backstroke float, hands leading, spine straight, good water-line, squeezing your ears with your elbows, and begin kicking with absolutely no bend at the hips. Keep your legs and feet extended. I seem to float better with my ears out of the water. The backstroke is the only of the four swimming strokes where the athlete starts from in the water. So, when one arm is by your child’s side, the other should be by their head. Figuring out what to do with your legs in elementary backstroke is a bit more complicated. Work on starting the kick by dropping your heel down, rather than raising your knee up. 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. Let’s jump into a few training tips you can begin using now. If "elementary backstroke" fits the above description then yes it is the same stroke. But getting it right takes time and effort. So, if you are trying to achieve a 1:00 entry, reach for 2:00. Start With The Elementary Backstroke. Learn To Swim Backstroke – Head-Lead Supine Balance Drill: This is an important drill to learn the backstroke, as it teaches how to be balanced and supported on the back using the lungs’ buoyancy.. It wouldn't work. You can either practice that at home or on the side of the pool. Backstroke Swimming w/ … Here’s what they need to know. Both the recovering arm and underwater arm are moving at the point of the armpit lift. Your hand might be too close to your shoulder. Start by holding your kid on their back, with their eyes looking straight up. As you become more comfortable, try to incorporate the switch between each stroke. "I think fins are a great tool to teach the backstroke." Use both hips and shoulders to roll. Start with your child standing in the water. It is very important. However, you still will want to strive for a 1:00 entry, so your whole body will be aligned forward, in the direction you are going. Engage your quads to kick upward. A choice of drills based on the problems they’re having and grade: Breaststroke arms with a woggle tucked under their arms An excellent way to give swimmers a physical barrier to their arms dropping to the waist. Teaching backstroke requires gradual skill development. Rest all you can during recovery. Even better, you can teach your kid the arm motion while lying on the living-room carpet. This is feedback that you are lifting your knees. Make sure you roll your body with your descending arm to get the depth you need at the top of the arch. It is important to work on this because correct alignment begins the stroke from a position of strength. Just remember, your kid’s legs should rotate in a circular shape in sync with their arms. Be sure you are not doing a wide kick at this point to help your arm enter the water with speed. I move very well even with my knees breaking the surface. The swimmer faces the wall and grabs part of the start block or the wall with their hands. The goal of the following backstroke kicking drills is to address the unique issues of the backstroke kick that contribute to an effective and sustainable kicking technique. It’s a basic yet the most relaxing swimming style which expends minimal energy as … Learning this stroke helps swimmers adjust to floating on the back and incorporates of motions a simple stroke for movement. Try again with your eyes closed and re-check. As I get tired, my breathing gets irregular. Kick with force only in the upward direction. Relax your neck and turn your shoulder toward your cheek. Rather, the elementary backstroke is like an upside-down version of the breaststroke. Focus on the feeling at entry of reaching for something on a shelf that is a bit too high. Cathleen Pruden is a four-time All-American swimmer at Mount Holyoke College and the Assistant Swim Coach at Bowdoin College. The recovering side should be higher in the water than the side with underwater arm. Swimming : -TOP DRILLS FOR BREASTSTROKE », DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS, Muscler le dos : Renforcement musculaire du nageur, Training and testing of competitive swimmers, Volume before intensity | Periodization |. Yes, this can happen. Imagine kicking a ball with your foot by raising your knee. The Backstroke Start: Here Comes the Wedge. (Your kid’s legs will spread apart a little bit when they do this.) Assuming a child or novice can perform freestyle (front crawl) and has an ability to float in the water on one’s stomach, the first drill to teach or learn is reverse turtle. It is achieved similar to freestyle, through the side to side rolling action of a unified core. BACKSTROKE: TEACHING PROGRESSIONS & DRILLS David Durden Head Men’s Swimming Coach. Push off gently so you don’t lose your noodle. The cup falls off right away, even without a quarter roll. This is true, but by achieving a locked elbow during recovery, you have a greater chance of maintaining that position through entry. Yes, most of the teaching theory for swimming is based on using a flatter stroke, which depends more on arm and leg power alone. Many of these drills can utilize fins. This indicates you are too flat in the water. Exactly. Of the many misconceptions about the backstroke arm stroke, the most common is that the arms remain straight throughout the stroke, like a windmill. 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. You will then not be able to get your hand to the optimal depth to stroke in a high elbow position. This timing helps my push, but not my pull. Work on the drills in the section called Body Position. 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. Check that your toes are pointed, and that your knees are not bending too much. Point your toes more. Use a mirror. Close your eyes, extend your arm over your head using what you think is a dog-eared hand. Part of the reason this error is so comm… Be sure your recovering arm is aligned with your shoulder so it has the range of motion to descend twelve inches into the water at entry with the roll. Begin the preliminary movement of the arms and legs simultaneously and begin their stroking at approximately the same time. The students will hug the kick Underwater applause. I can't see if my elbow remains locked when it enters the water. Adjust the pitch of your feet very slightly so they don't touch. With each part working together, the backstroke becomes easier, smoother, and more comfortable, as well as more productive. How to Swim Backstroke-Technique, Drills & Tips The backstroke, also known as the back crawl, is the only technique that’s swum on the back in competitions such as the Olympics. Exactly. The elementary backstroke is also used as a rescue tool. When you finish with your palm up, you are lifting the water. And finally, don’t forget to remind your child to kick as they pull, helping put the whole stroke together. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. 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