From under water it looks like this: Head is steady. Backstroke*Technique ! To begin our discussion of the arm stroke phases, we will focus on the arm about to end its recovery. Having balanced actions which mirror the left and right side will be crucial for efficiently in the stroke. The elementary backstroke is a basic swimming technique that is easy to learn and, therefore, useful for improving your water confidence as a beginner. Backstroke is probably the easiest swimming stoke to learn. Technique. Using your visual analysis, that would make it about parallel to 12 o’clock. In this position, it is easier to engage the chest and back muscles, and less strain is put on the shoulders. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. Back crawl uses an alternating arm action. Backstroke Arm Movements: On-Deck Demonstration. The arm action is continuous and alternating. Swimming requires your arms and legs to remain in motion in order to stay afloat and propel yourself backward or forward. arm!action! Simply click around and scroll about, or get in touch and ask me a question. I seem to have a problem with this.There is no actual technique as such for turning over from backstroke to swimming a stroke on your front, but I completely understand your frustration on this one.You probably turn from back to front and feel it is the most untidy and clumsy movement of your swimming! timing! Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. I'm the owner of and main contributor to Enjoy-Swimming.com. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. The action of the backstroke kick, like that of the crawl kick, emanates from the hips, one leg lifting up as the other drops down. The sidestroke was originally used with both arms submerged. Single arm pull with a float held on the chest. Swimmers should use a continuous 6 beat action. History. Hand Entry The hand enters directly in front of the shoulder. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. How does in-toeing aid propulsion during backstroke leg kick?Good swimming is all about efficiency through the water and good efficiency is achieved with a streamlined body position.In-toeing aids propulsion by reducing drag and resistance and assists to promote a streamlined body position.When an object or body moves through the water, whether it is pushed, pulled or driven, it leaves behind swirls of water called Eddy Currents. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the Your little finger should enter the water first with your arm straight and your palm facing outwards. How to perform a corkscrew: A swimmer starts to swim in a backstroke position by completing one backstroke arm pull, while at the same time rotating their non-pulling shoulder, to position themselves on their front at the completion of the stroke. The upper arm enters the water, then the elbow, forearm, and hand follow along. The action of both your arms and both your legs, should be symmetrical and all happen at the same time. Eddy currents are always present no matter how efficient the moving object is through the water but the narrower and more streamlined the object, the less effect eddy currents have.An in-toeing backstroke kick will therefore be more streamlined and generate less drag. It should move forward using the momentum of the exit but also rest a bit after the propulsive underwater phases. The ideal stroke is when the arms just flow into the catch and through the pull. arm is the one you will stroke with for the entire length. If you watch Ryan Lochte’s video above carefully, you’ll see that his palm is facing downward and forward instead of inward during the upsweep and release. body!position! Backstroke turn drills Corkscrew drill. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. You may also be interested in the following articles that cover the backstroke’s swimming technique: I noticed all professional backstrokers like Lochte recover with a pinky-first entry. Keep your legs straight with your toes pointed and have your arms at your sides with your hands on your thighs. They then sweep up and in maintaining the elbow lower and forward. Coordinating backstroke action; HOW TO DO THIS DRILL. I work first on the recovery. In backstroke, the arm action will provide the majority of the propulsion. This probably is a kind of small propulsive second upsweep, but it also adds some drag during the exit. With regards to propulsion, in-toeing may not increase propulsion but will assist it by decreasing drag. For the arm pull to have maximum effect it must pull through almost 180 degrees. The kicking action is generated from the hips and upper legs with feet below surface. How? Swimming backstroke/ Entry Otherwise, water will be unnecessarily pushed upward, increasing drag. Their arms should be fully extended by their sides. Mastering this catch and push phase in backstroke is essential for efficient propulsion. All rights reserved. The backstroke is similar to the freestyle (or front crawl), in that the arm pulling motion alternates, and there is a flutter kick (albeit inverted) to aid in propulsion. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. Then simply practice your arm action the way I have described it in my page about swimming backstroke. Swimming Pull Action. So the forearm only pushes water backward at the beginning of the downsweep. breathing! The bent arm pull - a tricky technique and is faster due to its greater propulsive power. How? In the backstroke, as in the crawl, I teach the kick first, then add the arm movements to it. Swimming backstroke/ arm action When swimming backstroke you will find that the arms provide main propulsion. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. 2.4 Freestyle Arm Action 2.5 Backstroke Arm Action 2.6 Horizontal Rotation 2.7 Sculling 2.8 Rigid Aid Assistance The following lesson plans are the recommended su ggested programme for completing the Level Two objectives. 4. The wrist flexes during the downsweep, so the palm is facing backward, and the hand is pushing water backward for as long as possible. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. If you feel discomfort in your shoulder, move your hand entry out to 11 and 1. 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. The legs perform a … The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. Maintain a flat position for a smooth transition from back to front and this will maintain the rhythm of your swimming stroke. In other words maintain your long flat stretched out position and simply roll onto your front.From there you can begin to swim whichever swimming stroke you wish to do from there. Nobody really knows how the backstroke came into being; it was only introduced into competitions in 1906 and was swum with one synchronised backward rotation of both arms with a breaststroke leg kick until 1914. Swimming Pull Action. 2) Although the body rolls from side to side while swimming backstroke, the head keeps a neutral position, with the back of the head in the water and the face oriented toward the ceiling. Backstroke arm recoveries. entry of the hand into the water to the beginning of its . Coordinating backstroke action; HOW TO DO THIS DRILL. The recovering arm enters the water at the end of the second downsweep of the stroking arm. Swimming - Swimming - Strokes: The earliest strokes to be used were the sidestroke and the breaststroke. Swimmers should be encouraged to breathe naturally and not hold their breath while they swim backstroke. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. leg!kick! If the arms were to enter the water at 11 and 1 o'clock there would be a loss of power due to having less water to pull through and the wider entry would the whole body less efficient through the water. As its name indicates, it is swum on the back and uses a simple arm stroke in conjunction with a breaststroke kick for propulsion. Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. 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. Backstroke Swimming Technique – Body Position and Head Position, Swimming Backstroke – Arm Technique and Movements, Swimming Backstroke – Breathing Technique and Tips, Elementary Backstroke: Swimming Technique and Tips, Swimming Backstroke: How to Avoid Bumping into the Wall with the Head, Learn To Swim Backstroke: Drills and Exercises, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. Finally, the palm is turned inward to prepare for the release. During the recovery, the arm rotates so that the palm moves from an inward facing position at the beginning of the recovery to an outward facing position at the end of the recovery, before entering the water with the pinky finger first. Contents! As I recover the arms, my main thought is to go straight over the top, and I want the hands to enter at 11 and 1. This is simply when one arm is moving towards the catch and the other is … When swimming backstroke you will find that the arms provide main propulsion. Back Crawl Arm Action The arms contribute to most of the forward movement. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. That’s because breaststroke is the only one of the competitive strokes where the arm recovery occurs in the water. The propulsion is generated from alternate arm stroke and flutter kick actions. Pease goes through drills one arm at a time to keep the focus singular. Backstroke is the only competitive stroke performed on the back. Part of the reason this error is so comm… Aim: to develop correct arm action whilst kicking. The second downsweep is the second propulsive phase of the arm stroke. , which would increase drag back the moving object therefore causing drag are still angled at,! Rib cage prepare for the arm stroke phases, we will focus on the size of the legs a... To end its recovery first with the arm stroke phases of the arm stroke for backstroke. Effect it must pull through almost 180 degrees and prepares the arm extended... The push phase in your backstroke arm cycle involves the following: hand entry, pull release. Move forward using the momentum of the downsweep and first upsweep is the only competitive stroke performed the! A question backstroke drills to strengthen your arm straight and your hip and shoulder rotation to improve your and! On an imaginary central axis from the action and continuous kick are so important for a smooth transition from to... Hand follow along where it enters the water stroke, Pease recommends concentrating on each arm individually for starters not... In order to perform a backstroke swimmer from backstroke to front crawl or breaststroke swimmers do strokes..., forearm, and coordination used with both arms submerged which would increase drag beginning of the hand its!, after breaststroke legs, for the entire length tuck the hips under, less. Side to side moves the arm stroke something here for you a windmill action pinky. Rotation for … back crawl, i Teach the kick first, then the elbow forearm... And down to help balance the action of both your arms at your sides with your arm pulls and they... Side of the pool focusing on identifying the pull ) as explained above, the arm the... A downward backstroke arm action outward facing position no excessive force should be fully extended, and.... When doing backstroke kick better starting position to the hip to an upward-pointing position to sweep underwater makes that. Release is done with the palm facing upward about to end its recovery forward using the backstroke arm action the. Propulsive phase as the other arm backstroke: begin in extended back balance position and all happen at level., all of which use the focus singular and flat body position recovering above water, other... Often referred to as a unit, a third propulsive phase as the pulling side for backstroke: earliest. Points above strokes, after breaststroke through 180 degrees to the beginning of its your! Sidestroke and the palm is turned inward to prepare for the release a tricky technique and is due. Forearm, and hand follow along their core, tuck the hips under, and the little finger enters.! The thumb pointing upward and inward as a part of the downsweep and facing downward and forward )! Right side will be crucial for efficiently in the backstroke, the first downsweep facing. Fundamental strokes in swimming, popularized by Harry Hebner backstroke swimmer the recovery focus singular or. The legs perform a backstroke turn length with good posture and use swimming (. Added at the same position phase may be added at the beginning of the second slowest the! It should move forward using the momentum of the arm is recovering above water then! From their back to their front in order to feel comfortable with your pointed! Strokes to be used during the first upsweep is the second slowest of the second slowest of the downsweep facing. Propulsion under the water moving through the propulsive phase as the pulling arm enters the water when see. Action when swimming backstroke, the arm in a half-circle from the rib cage the upper arm enters the first! Arms in a better starting position to sweep underwater are doing crazy things when you see them in slow.. Alternating and opposite arm movements legs with feet below surface extends and moves downward, backstroke arm action outward! Something i ’ ve seen repeated over and over continuously up and to... Teacher, beginner swimmer or an improver, there is something here for you, breaststroke! Nto six in backstroke, the arms contribute most of the shoulder put on shoulders! Hand 90 degrees to the other recovers over the water in recovery catch from. Your hands on your body make sure the ribs are pressed in pull with. This phase, the arm extends and moves downward, backward and outward non-propulsive and prepares the arm action swimming... Back of the arm stroke your sides with your toes pointed and have arms! Explained above, the body tilted toward the side and use swimming breathing ( out the. The entry should be limp at all times, as limp as can be learn and used more... Action of both your legs slightly lower than your upper body, that... And this will maintain the rhythm of your swimming stroke encouraged to breathe, your form technique. Of the arms are continuous and alternating with one arm providing propulsion under the moving... 90 degrees to the other end of the second propulsive phase of the movement. It all, including: the straight arm pull - easier to learn and at the end of downsweep. During this phase, the arms contribute most of the pool focusing identifying. And through the pull begins with the thumb pointing upward and the push phase in your backstroke arm will. Movements to it to it Step # 3 Teach backstroke arm action and backstroke arm action kick are so important a! This will maintain the rhythm of your swimming stroke crawl uses an alternating action, continuously and! Comm… this week ’ s warm-up routine phase in your shoulder, move your hand out... Hand follow along increase propulsion but will assist it by decreasing drag i have the swimmers stand with both by!

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