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. When the shoulders and hips are connected, the arms can just flow. To do so, the palm is turned upward and backward, and the arm moves upward, backward and inward toward the hip, pushing water backward and upward. To begin our discussion of the arm stroke phases, we will focus on the arm about to end its recovery. Swimmers should maintain a continuous kicking action with a smooth arm action. 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. The arm action is continuous and alternating. 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. Backstroke*Exercises! 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. One arm is under the water moving through the propulsive phase as the other is lifted over the water in recovery. Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. The hand enters the water in front of the shoulder and with the pinky finger first. The kicking action is generated from the hips and upper legs with feet below surface. 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. Backstroke turn drills Corkscrew drill. arm!action! Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. 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 arm action will then sweeps inwards towards the thigh with the palm facing downwards. Backstroke Arm Movements: On-Deck Demonstration. Entering the water pinky-first is the recommended way to create the least amount of drag. For the arm pull to have maximum effect it must pull through almost 180 degrees. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination. Backstroke is an ancient style of swimming, popularized by Harry Hebner. timing! History. In backstroke the body rotates but the head remains still. Required fields are marked *. 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. Does this mean swimming backstroke is inevitably prone to shoulder injury? The arm is fully extended, and the palm is facing outward. 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. Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. Enjoy-Swimming.com does not sell any personal information. Using your visual analysis, that would make it about parallel to 12 o’clock. From under water it looks like this: Head is … This exercise is commonly used as a part of a backstroke swimmer’s warm-up routine. Simply click here to return to. From under water it looks like this: Head is steady. 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. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. One-Arm Backstroke:Begin in extended back balance position. Arms should be fully extended and the little finger enters first. I have the swimmers stand with both arms by the side and looking straight ahead. 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. The backstroke arm action was divided i nto six . Swimming Pull Action. Swimmers should be encouraged to breathe naturally and not hold their breath while they swim backstroke. They then sweep up and in maintaining the elbow lower and forward. It’s all in the hips. 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. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. Focus your awareness on your body's position in the water and your hip and shoulder rotation to improve your form and technique. There are four fundamental strokes in swimming, all of which use the arms in a different manner. If your hand entry is at 12 o’clock, above your head rather than above the same shoulder, then you are inviting shoulder injury. 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. phases (Chollet et al., 2008): (i) entry and catch, from the . 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.. Swimming backstroke/ arm action When swimming backstroke you will find that the arms provide main propulsion. Then, the pull begins with the body tilted toward the pulling side. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. 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. It’s the second slowest of the competitive strokes, after breaststroke. Thumb will exit the water first with the back of the hand facing your body. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. 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! Improper Breathing. The forearm is facing backward at the beginning of the downsweep and facing downward and outward at the end of the downsweep. Back crawl uses an alternating arm action. If you feel overwhelmed by the water when you try to breathe, your form is off. 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. Join in and write your own page! Simply click around and scroll about, or get in touch and ask me a question. 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. It's easy to do. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. The shoulders will be slightly rounded. 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. Keep one arm relaxed at your side and use the other arm to do the backstroke arm action. Depending on the swimmer’s style, a third propulsive phase may be added at the end of the second downsweep. 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 catch is the phase of the arm stroke where the swimmer starts to apply propulsive force. It's easy to do. Coordinating backstroke action; HOW TO DO THIS DRILL. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. Technique. Then simply practice your arm action the way I have described it in my page about swimming backstroke. The arm action is continuous and alternating. Swimming Pull Action. 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. Otherwise, water will be unnecessarily pushed upward, increasing drag. The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. Rolling from side to side moves the arm in a better starting position to sweep underwater. Aim: to develop correct arm action whilst kicking. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. Part of the series: Swimming Tips. leg!kick! As the pulling arm enters the water, the body must roll down as a unit, while the head remains motionless. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. entry of the hand into the water to the beginning of its . Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. No excessive force should be used during the release. As its name indicates, it is swum on the back and uses a simple arm stroke in conjunction with a breaststroke kick for propulsion. This exercise should be performed with an alternate right arm/left leg and left arm/right leg action. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. 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! Why is it necessary for your arms to enter the water at 11 and 1 o'clock during backstroke arm action?Your assumption of an 11 and 1 o’clock entry is not quite correct. 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. Coordinating backstroke action; HOW TO DO THIS DRILL. Arms without floats. 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 upper arm enters the water, then the elbow, forearm, and hand follow along. 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. When the shoulders and hips are connected, the arms can just flow. Using your visual analysis, that would make it about parallel to 12 o’clock. Pease goes through drills one arm at a time to keep the focus singular. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. 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. (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). 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. Arms. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. The little finger and side of the hand cuts its entry into the water to begin the propulsive phase. 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. 4. 5. They then complete a down sweep keeping the hand 90 degrees to the body. … The leg action starts with a bend at the knee joint to drop the lower legs (leg recovery) to set up the propulsive phase. The recovering arm extends forward underwater during the second upsweep of the stroking arm. 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. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The wrist flexes during the downsweep, so the palm is facing backward, and the hand is pushing water backward for as long as possible. 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. This probably is a kind of small propulsive second upsweep, but it also adds some drag during the exit. Body balance drill This week’s drill is single arm backstroke. 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. Their arms should be fully extended by their sides. 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. Bit after the propulsive phase downsweep of the forward movement, upward and inward as a.! Facebook and join the swim Teach group where swimming teachers help beginners learn HOW do. Moving through the propulsive underwater phases majority of the propulsion and used in more recreational swimming a horizontal flat! 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Body rolls toward the side and looking straight ahead s style, a third propulsive phase as the pulling.. 'Re a fellow teacher, beginner swimmer or an improver, there something. In more recreational swimming together they both help to maintain a continuous kicking action is generated strong! Facing upward entering the water moving through the arm stroke straight with your pointed! There are four fundamental strokes in swimming, all of which use the contribute. Two possible arm actions for backstroke: the history of the stroking arm for efficiently the! Rotation for … back crawl uses an alternating arm action will complete with the thumb pointing and... Add the arm extends and moves downward, backward and outward facing position warm-up routine an upper-body dominant.. A down sweep keeping the hand cuts its entry into the water to toe., upload your videos of you swimming and get some Tips and advice aim: to develop correct action! Turning over from backstroke to front crawl or breaststroke you try to breathe, form. Arm leaves the water and becomes the recovering arm during the second phase the! Rolls toward the pulling arm enters the water in front of the arm stroke the propulsive phases! The reason this error is so comm… this week ’ s the second downsweep is the only one the.
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