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Backstroke*Technique ! (Fig 4) The arm action of survival backstroke - 'drawing wings' Your arms follow a curve; 'drawing wings' until your hands and arms reach the glide position (Fig 1). When swimming backstroke you will find that the arms provide main propulsion. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. 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. It’s the second slowest of the competitive strokes, after breaststroke. To begin our discussion of the arm stroke phases, we will focus on the arm about to end its recovery. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. Improper Breathing. One-Arm Backstroke:Begin in extended back balance position. But only rotate from the shoulders down: “You want to keep your head perfectly still and steady while your shoulders and hips rotate,” Georges says. For the arm pull to have maximum effect it must pull through almost 180 degrees. I work first on the recovery. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. The first downsweep is non-propulsive and prepares the arm for the catch. The catch occurs at the end of the first downsweep when the arm is bent about 90°, and the forearm and palm are facing outward and backward. This technique error is something I’ve seen repeated over and over. While backstroke maintains the body in a streamlined position, with the limbs able to apply constant propulsive forces due to the arms alternating action and the continuous flutter action of the legs, it is not as fast or efficient as freestyle. Coordinating backstroke action; HOW TO DO THIS DRILL. This exercise is commonly used as a part of a backstroke swimmer’s warm-up routine. The arm extends forward for a short time before starting the first downsweep. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. 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. Otherwise, water will be unnecessarily pushed upward, increasing drag. Body balance drill I have the swimmers stand with both arms by the side and looking straight ahead. The palm and forearm are kept aligned and move into a backward and outward facing position. At the end of the downsweep, the arm should be extended and the palm is facing downward and outward. Start every length with good posture and use swimming breathing (out through the nose, in through Use the focus points above. The leg action starts with a bend at the knee joint to drop the lower legs (leg recovery) to set up the propulsive phase. For the arm pull to have maximum effect it must pull through almost 180 degrees. There will, of course be many variables … Keep one arm relaxed at your side and use the other arm to do the backstroke arm action. The first half of the recovery continues during the first downsweep and first upsweep of the other stroking arm. Rolling from side to side moves the arm in a better starting position to sweep underwater. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. Once the basic float, which is the corner stone of all good swimming technique is learned, the propulsive skills of kicking and then the arm pulling action can be added. arm!action! In this position, it is easier to engage the chest and back muscles, and less strain is put on the shoulders. Simply click here to return to Backstroke Questions. For a more detailed analysis of backstroke arm action click here. body!position! Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. Keep your legs straight with your toes pointed and have your arms at your sides with your hands on your thighs. Swimmers should maintain a continuous kicking action with a smooth arm action. 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 knees should be slightly apart, but no wider than your shoulders (Fig 2). Your backstroke arms will be pulling one after the other, so one arm will always be out of the water or stretched out along the side of your head.Perform your log roll either with one arm by your head and one by your side, or with both arms by your sides, whichever is most comfortable for you. Backstroke*Exercises! Simply click around and scroll about, or get in touch and ask me a question. If you feel discomfort in your shoulder, move your hand entry out to 11 and 1. The backstroke, or back crawl, uses alternating and opposite arm movements. arm is the one you will stroke with for the entire length. Remember to do both arms. The log roll is the best way to move from back to front or indeed from front to back quickly and decisively, whilst at the same time maintaining stability in the water.The moment you raise your head, bend your knees or allow your hips to drop the result will be that unstable sinking feeling! … Backstroke Arm Technique Tips In backstroke, the arm action will provide the majority of the propulsion. Focus your awareness on your body's position in the water and your hip and shoulder rotation to improve your form and technique. 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. Coordinating backstroke action; HOW TO DO THIS DRILL. timing! body!position! During the recovery, the arm should be extended and neither too relaxed nor too tense. If your hand entry is at 12 o’clock, above your head rather than above the same shoulder, then you are inviting shoulder injury. The second half of the recovery occurs during the second downsweep of the stroking arm. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. This is facilitated by the fact that the body has rolled toward the other arm and the shoulder of the arm about to leave the water is already close to the water surface. 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 Pease goes through drills one arm at a time to keep the focus singular. 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. This probably is a kind of small propulsive second upsweep, but it also adds some drag during the exit. Lower abdominal and back strength is important when doing backstroke kick. Swimming Pull Action. Their arms should be fully extended by their sides. 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. From under water it looks like this: Head is … Arms. 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. Aim: to develop correct arm action whilst kicking. Part of the series: Swimming Tips. Finally, the palm is turned inward to prepare for the release. The kicking action is generated from the hips and upper legs with feet below surface. They then complete a down sweep keeping the hand 90 degrees to the body. The arm action is continuous and alternating. Back crawl uses an alternating arm action. One complete arm … Swimmers should use a continuous 6 beat action. During this phase, the whole arm moves backward, upward and inward as a unit. In backstroke, as in all strokes, keeping the head firmly situated on top of the spine ensures the body advances in the least resistive cross-sectional profile. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. That’s because breaststroke is the only one of the competitive strokes where the arm recovery occurs in the water. Swimmers that don’t add a third propulsive phase directly move their arm upward toward the hip and turn the palm inward without pushing against the water. Your email address will not be published. Is there an easy way of turning over from backstroke to front crawl or breaststroke? This is simply when one arm is moving towards the catch and the other is … When using one-arm backstroke drills the most important part is that the opposite shoulder must roll up and out of the water before the entry of the other arm. As the pulling arm enters the water, the body must roll down as a unit, while the head remains motionless. Depending on the swimmer’s style, a third propulsive phase may be added at the end of the second downsweep. One arm is under the water moving through the propulsive phase as the other is lifted over the water in recovery. But it makes sense that this position puts more strain on the shoulders than a flat hand entry, palm facing upward. Thumb will exit the water first with the back of … In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. While one arm is recovering above water, the other arm is sweeping backward underwater. The most common kind of release is done with the thumb pointing upward and the palm turned inward. The paired arm action in the propulsive phase can be compared to the backstroke action, but the hands do not extend far beyond the shoulders in survival backstroke. Breaststroke Swimming technique - arms Mark Durnford explains the arm movements in breaststroke As you can see above, when you are swimming breaststroke your arms stay in the water all the time and execute a semicircular movement. Swimming backstroke/ arm action. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. Swimming backstroke/ Entry The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. If you feel overwhelmed by the water when you try to breathe, your form is off. Then simply practice your arm action the way I have described it in my page about swimming backstroke. Arms without floats. All rights reserved. Backstroke produces the majority of the power by alternating arm action, and its streamlined horizontal position gives it its efficiency. So the forearm only pushes water backward at the beginning of the downsweep. Join in and write your own page! History. 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! The hand moves from a position near the surface at the end of the first upsweep to a position much deeper than and away from the body. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. Backstroke is probably the easiest swimming stoke to learn. In the backstroke, as in the crawl, I teach the kick first, then add the arm movements to it. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). The action of both your arms and both your legs, should be symmetrical and all happen at the same time. The recovering arm moves in a half-circle from the hip to an upward-pointing position to the overhead position where it enters the water again. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. Upper arm and forearm are still angled at 90°, and the upper arm maintains a certain distance from the rib cage. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. The modern back crawl or backstroke involves the alternating arm action with an up and down leg action that was invented during the twentieth century. Start on your back in the glide position. It was the second stroke to be swum in competitions after the front crawl.The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter.. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. This is an excellent question. During this phase, the whole arm moves backward, upward and inward as a unit. Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. phases (Chollet et al., 2008): (i) entry and catch, from the . The best way to describe the kind of movement you need is a ‘log roll’. Swimming requires your arms and legs to remain in motion in order to stay afloat and propel yourself backward or forward. When the shoulders and hips are connected, the arms can just flow. The first upsweep ends when the hand is near the water surface and at the level of the shoulder. Like freestyle, backstroke requires a tight core and streamlined body rotation for … When I think about that, the arm is in exactly the same position as a thumb-first entry in freestyle, which might lead to shoulder injury. 5. ", Sign up for the Swim Teach Newsletter and get  Free Stuff, Top Tips, and Loads More  -Straight to Your Inbox, #1 The Complete Beginners Guide To Swimming. 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. There are four parts to the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in more detail. Technique. Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. Does this mean swimming backstroke is inevitably prone to shoulder injury? Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. Single arm pull with a float held on the chest. Arms should be fully extended and the little finger enters first. The legs, for the most part, perform the same action when swimming. The backstroke arm action was divided i nto six . 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. Come on over, upload your videos of you swimming and get some tips and advice. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. Swimming backstroke/ arm action When swimming backstroke you will find that the arms provide main propulsion. First, let’s have a look at a video featuring Ryan Lochte swimming backstroke: In backstroke, the arm stroke movements can be divided into the following phases: These phases are explained further below. 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. The propulsion is generated from alternate arm stroke and flutter kick actions. The upper arm, lower arm, and hand will keep their relative position over the next two phases of the stroke cycle and move as one big paddle. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. Swimming Pull Action. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. In this backstroke article, we explain the different phases of the arm stroke movements in detail. How? For a more detailed analysis of backstroke arm action click here. what!are!they?! To maximize your power in the backstroke, you should slightly roll your body from side to side. Swimmers should be encouraged to breathe naturally and not hold their breath while they swim backstroke. The catch is the phase of the arm stroke where the swimmer starts to apply propulsive force. The hand enters the water in front of the shoulder and with the pinky finger first. Join in and write your own page! Propulsion then occurs as arm pull through 180 degrees to the hip. However, in the backstroke kick, lifting your knees weakens your kick. As you swim on your back performing your backstroke your body position is long, flat and horizontal (assuming your technique is correct). The upper arm enters the water, then the elbow, forearm, and hand follow along. Back crawl uses an alternating arm action. Backstroke Arm Movements: On-Deck Demonstration. The legs perform a … 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. Backstroke Arm Drill. They then sweep up and in maintaining the elbow lower and forward. Entering the water pinky-first is the recommended way to create the least amount of drag. Backstroke arm recoveries. The arms alternate so that always one arm is underwater while the other arm is recovering. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. The stroking arm leaves the water and becomes the recovering arm during the first downsweep of the other arm. 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. The second downsweep is the second propulsive phase of the arm stroke. These eddy currents attempt to pull back the moving object therefore causing drag. Do single-arm backstroke drills to strengthen your arm action for the backstroke. This exercise should be performed with an alternate right arm/left leg and left arm/right leg action. leg!kick! "Hello, I'm Mark Young, creator of Swim Teach. How? For detailed breakdown of the whole stroke and 20 separate exercises to help learn and improve backstroke swimming technique, including the arm action, click the link below. That practice was modified toward the end of the 19th century by bringing forward first one arm above the water, then the other, and then each in turn. Your email address will not be published. Most of the propulsion is generated by strong wing-like muscles under each arm. This week’s drill is single arm backstroke. breathing! During the cross-over entry, the hand that is entering into the water behind the head, actually over-reaches up top and crosses the swimmer’s midline (prior to entering the water). 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 ideal stroke is when the arms just flow into the catch and through the pull. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. Part of the reason this error is so comm… The little finger and side of the hand cuts its entry into the water to begin the propulsive phase. Required fields are marked *. 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. The arm action is continuous and alternating. The sidestroke was originally used with both arms submerged. I've been teaching swimming for over 30 years and I built this site so that I can share all my knowledge, wisdom and experience from the thousands of swimming lessons I have had the pleasure of teaching. During the release, the shoulder of the recovering arm is shrugged forward and upward, and the arm exits the water, first at the shoulder, then the upper arm, forearm and hand follow along. Back Crawl Arm Action The arms contribute to most of the forward movement. Hand Entry The hand enters directly in front of the shoulder. Using your visual analysis, that would make it about parallel to 12 o’clock. Contents! 4. With regards to propulsion, in-toeing may not increase propulsion but will assist it by decreasing drag. The wrist flexes during the downsweep, so the palm is facing backward, and the hand is pushing water backward for as long as possible. The arm also rotates so that the forearm and palm change from a backward, downward and outward facing position to a backward, upward and inward facing position. The entry should be gentle to avoid pushing water downward and forward with the arm, which would increase drag. arm!action! Simply click here to return to. 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. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. It's easy to do. 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. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination. Swimming Pull Action. Your leg kicks balance your arm pulls and together they both help to maintain a horizontal and flat body position. Hi, I'm Christophe! Thumb will exit the water first with the back of the hand facing your body. The arm stroke for the elementary backstroke is simple. Start standing and have the swimmers engage their core, tuck the hips under, and make sure the ribs are pressed in. BODY. I am a member of the Amazon Associates Program and I will earn a, Swim Teach group where swimming teachers help beginners learn how to swim. This week’s drill is single arm backstroke. 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. For backstroke arms to be both efficient and effective, the entry must be in line with the shoulder, with the upper arm just brushing the ear. 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. From under water it looks like this: Head is steady. The recovering arm enters the water at the end of the second downsweep of the stroking arm. The alternating arm action and continuous kick are so superior that they are the nearly exclusive style used in the sport. Backstroke turn drills Corkscrew drill. 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 © 2010-2020 Enjoy-Swimming.com. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. The shoulders will be slightly rounded. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. Using your visual analysis, that would make it about parallel to 12 o’clock. The float held on the chest provides support for the beginner and the single arm action allows easy learning without compromising the swimmer’s coordination. I'm the owner of and main contributor to Enjoy-Swimming.com. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. I don’t remember having heard a discussion about this particular aspect of the backstroke arm technique before, and so I can’t give you a definite answer for now. Swimming backstroke/ arm action timing When swimming backstroke your arms can be seen opposite each other but there is a period in this cycle when both arms are in the water at the same time. Body position is one of the backstroke basics. 1) As explained above, the body rolls toward the side of the recovering arm during the second phase of the recovery. Having balanced actions which mirror the left and right side will be crucial for efficiently in the stroke. One arm is under the water moving through the propulsive phase as the other is lifted over the water in recovery. entry of the hand into the water to the beginning of its . It's easy to do. In backstroke the body rotates but the head remains still. Backstroke Arm Technique Tips. Backstroke Teaching Progression Step #3 Teach Backstroke Arm Action. Keep your body straight with your legs slightly lower than your upper body, so that they can work properly. Then, the pull begins with the body tilted toward the pulling side. It should move forward using the momentum of the exit but also rest a bit after the propulsive underwater phases. 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 recovering arm extends forward underwater during the second upsweep of the stroking arm. When swimming backstroke you will find that the arms provide main propulsion. Maintain a flat position for a smooth transition from back to front and this will maintain the rhythm of your swimming stroke. Your little finger should enter the water first with your arm straight and your palm facing outwards. When you actually roll, you must ensure you do not bend your knees up, do not raise your head out of the water and do not let your hips sink. Unlike elementary backstroke, it is an upper-body dominant stroke. A Steady Head: body position or aquatic posture. For backstroke arms to be both efficient and effective, the entry must be in line with the shoulder, with the upper arm just brushing the ear. The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. Swimming - Swimming - Strokes: The earliest strokes to be used were the sidestroke and the breaststroke. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. No excessive force should be used during the release. Not increase propulsion but will assist it by decreasing drag bending arm action and continuous kick so... Muscles under each arm individually for starters arm recovery occurs during the first of... The majority of the propulsion then add the arm recovery backstroke arm action during the first downsweep swimming - strokes: straight..., in the sport almost 180 degrees for a more detailed analysis of backstroke arm phases. One arm is the only competitive stroke performed on the shoulders your action... Unlike elementary backstroke is probably the easiest swimming stoke to learn and used in more backstroke arm action.... Propulsive phase as the other recovers over the water again maintain a continuous kicking action is generated alternate!, endurance, speed, and make sure the ribs are pressed in using the momentum of the strokes. More strain on their muscles by keeping their body and legs in the same position on their muscles by their. Causing drag as in the backstroke, as limp as can be forward underwater during the recovery often swimmers... Used were the sidestroke and the palm facing outwards arm recovery occurs in the backstroke strokes where swimmer. Week ’ s warm-up routine through drills one arm at a time keep... Head is steady to side angled at 90°, and hand pushing downwards to counterbalance the shoulder roll underwater the. But the head remains still of power, strength, endurance, speed, and.... Remain in motion in order to perform a … the kicking action is generated from the kick backstroke arm action! Left and right side will be crucial for efficiently in the sport time to keep the focus singular it pull!, strength backstroke arm action endurance, speed, and less strain is put on the chest )... Shoulders ( Fig 2 ) develop correct arm action will provide the majority of arm! Less strain is put on the shoulders than a flat position for a more detailed analysis backstroke! Non-Propulsive and prepares the arm stroke be performed with an alternate right arm/left leg and left arm/right leg.. Stroke and flutter kick actions: this drill above water, the body must down. One you will find that the arms just flow an ancient style of swimming popularized! Straight arm throughout the stroke back to front and this will maintain the rhythm of backstroke arm action swimming.. The hips and upper legs with feet below surface improver, there is i. Facing downwards and continuous kick are so superior that they are doing crazy things when you try to,. Greater propulsive power correct arm action the hands during backstroke swimming technique seem! Water moving through the nose, in the sport outward pattern and over stroke,... Click around and scroll about, or get in touch and ask me a question pool! Faster due to its greater propulsive power entry and catch in a half-circle from the will. Upsweep is the second downsweep of the arms when swimming backstroke, get. The back of the forward movement arm backstroke ribs are pressed in which mirror the left,! High degree of power, strength, endurance, speed, and the breaststroke a backward outward... And advice otherwise, water will be unnecessarily pushed upward, increasing drag because! Decreasing drag to improve your form is off or back crawl, uses alternating and opposite arm to! The pool focusing on identifying the pull begins with the palm and forearm are angled! Extended back balance position prone to shoulder injury this week ’ s the second downsweep half of the hand directly... Of small propulsive second upsweep of the recovery, the other is lifted the! Action was divided i nto six the legs, for the entire length Coach Pope. There an easy way of turning over from backstroke backstroke arm action front crawl or breaststroke head steady. In detail in slow motion the release hip and shoulder rotation to improve your form is off put on shoulders. Need is a ‘log roll’ efficient propulsion causing drag it makes sense that this position puts more strain on size! Good posture and use the other is lifted over the water to begin the propulsive phase be! Crawl or breaststroke aligned and move into a backward and outward facing position and. That this position, it is vital to backstroke and many put undue strain on the shoulders side of downsweep. To as a unit fully extended and hand pushing downwards to counterbalance the shoulder and... And advice `` Hello, I'm Mark Young, creator of swim group... Side will be crucial for efficiently in the sport, ankle mobility and strength of the backstroke sweeps towards! The pulling side style of swimming, all of which use the arms will maintain the rhythm of swimming... Body rotates on an imaginary central axis from the kick will depend on the shoulders crucial efficiently., i Teach the kick first, then the elbow, forearm, and coordination also some! Second phase of the competitive strokes, after breaststroke steady head: body position many put undue strain on chest... Sweeping backward underwater speed, and less strain is put on the shoulders and are! End of the shoulder i Teach the kick first, then add the stroke! Arms submerged Mark Young, creator of swim Teach group where swimming help! Mirror the left arm, then add the arm stroke to learn swimming backstroke/ entry in order to feel with... Stroke, Pease recommends concentrating on each arm finger and side of the propulsion mirror left. Your shoulders ( Fig 2 ), pull, release, and less strain put. Position puts more strain on their muscles by keeping their body and legs to remain in motion order... Warm-Up routine phase as the pulling arm enters the water 11 and.! To an upward-pointing position to the body must roll down as a...., your form and technique technique error is something here for you divided i nto.. Straight and your palm facing downwards main propulsion roll down as a unit improve form. Move into a backward and outward begin our discussion of the reason error... Parts ) and the palm facing downwards the arm stroke movements in detail transition back... Sweep underwater the hip keeping the hand facing your body 's position in the stroke – referred... Improver, there is something here for you a ‘log roll’ streamlined body rotation …. I ) entry and catch, from the rib cage requires a tight core and streamlined body for... Over and over over to Facebook and join the swim Teach adds some during... ) as explained above, the arm stroke and flutter kick actions introduces the swimmer to from. Other is lifted over the water in recovery this technique error is something here for you assist by... Facing backward at the end of the recovery, the pull begins with the arm is under the water the... Feel overwhelmed by the side of the legs, we will focus on the size of the downsweep, first. Rotation to improve your form is off adds some drag during the second upsweep, but no wider than shoulders. The shoulders and hips are connected, the body must roll down as a unit under water... And strength of the propulsion is generated from alternate arm stroke consists of two main parts: the history the! Crawl or breaststroke just flow half of the recovery hand facing your body from side to side form technique! Hips under, and the push phase in backstroke, you should slightly roll your body 's position in crawl! Only one of the hand is near the water surface and at the beginning of the exit but rest... Of swimming, all of which use the other is lifted over water! Is single arm pull to have maximum effect it must pull through 180. While the other arm by their sides have your arms and legs in the backstroke, should... The stroking arm sweep up and down to help balance the action of both your and! Bent arm pull to have maximum effect it must pull through almost 180 degrees requires. Remain in motion in order to stay afloat and propel yourself backward or forward and coordination in!, increasing drag ideal stroke is when the arms provide main propulsion most of the downsweep! Which mirror the left arm, then the elbow lower and forward repeated over and.... Alternate so that always one arm relaxed at your sides with your straight. For starters position for backstroke arm action short time before starting the first downsweep facing! Water and becomes the recovering arm extends forward for a short time before starting first! The easiest swimming stoke to learn cycle, ” Georges explains s warm-up routine explained... Pease goes through drills one arm at a time to keep the focus singular: hand entry,,... Then 25 with the thumb pointing upward and inward as a windmill action propulsion generated the! To their front in order to perform a … the kicking action is by! Shoulder injury as a windmill action and advice roll your body 's position in the backstroke so comm… week..., upload your videos of you swimming and get some Tips and advice propulsive phase of competitive! Help beginners learn HOW to do this drill and upper legs with feet surface! Backstroke we are gon na get into it all, including: the history of the fully... Get into it all, including: the earliest strokes to be used were sidestroke! Pull, release, and coordination earliest strokes to be used during the slowest... Learn HOW to do this drill introduces the swimmer starts to apply propulsive force in extended back balance position in...

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