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"Gender": null, Backstroke drills (BK) Name Description (4K 1P BK) 4-12, kicks 1 pull Kick on side and take a stroke on the number of kicks stated. Fitter and Faster Swim Tour, producer of America’s #1 swim clinics led by elite level swimmers and the best selling, award winning Swim Like a Champion DVD series is proud to now offer the Fitter and Faster Swim Video on Demand Service. Feel for the water I would recommend saving this drill for more advanced swimmers (senior group) and preternaturally skilled, kinesthetically precocious age groupers. FTC Disclaimer | Terms of Use & Privacy Policy Roll the opposite hip of the stroking arm towards the … During the cross-over entry, the hand that is entering into the water behind the head, actually over-reaches up top and crosse… Do other backstrokers do this as well? All rights reserved. The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. 100 backstroke kick 200 pull focus on … How to Do It Really Well (the Fine Points): 1. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a … Current photo via Bridger Bell. Second, when you’re doing double-arm backstroke, your hands are more likely to be in an ideal position. If you’re having a hard time identifying a good backstroke pull, this drill may help. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) As the arm pulls through to completion, the overall path should follow the shape of the letter S. Kick with the Hips; Not the Knees. North Texas Nadadores’s Max Hatcher won the 200 IM and 200 fly, swimming times fast enough to land in the top 100 all-time for 13-14 boys. Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. "Email": null, Always ... teach the second half of the backstroke pull ie from maximum elbow bend through to the snap down at the finish by the leg. Every six kicks, you pull with one arm as you're swimming down the pool. "SelectedWorkoutGroup": 0 Bruce Marchionda’s TAC Titans had six different swimmers make our top 20 recruit rankings this spring, while winning the 18&Under Winter Championships. { A competitive swimmer all his life, Bell was a USMS National Champion and All-American in the 2-mile cable swim. Learn the most at the bar-pub 3. This helped me better feel how the finish scull fit into the full pull and how it could give a little extra umph to the finish of the pull, a little extra surge toward the surface above me. Bent Arm Pull. Or, they can think to “rotate from your belly button,” as they pull. No…it’s extremely challenging! JUST ADD WATER! It is also difficult, like trying to lift yourself out of the pool with straight arms. BOOM! Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Then repeat the cycle – a few lengths with the pull-buoy then a few lengths of backstroke. As you know backstroke is the only stroke that you swim on your back so pay close attention. once they are swimming single-arm backstroke, legs crossed without sinking, with good body position, forward propulsion and a straight path, their pull patterns are transformed into paragons of efficiency, which sometimes also feature Aaron Peirsol’s finish-scull. BODY POSITION DRILLS Learning to float well on the back is the first step in being comfortable with the backstroke. Step right up, ladies and gentlemen! "Address": null, Finish the Pull with the Palm FACING DOWN! Not everyone can really identify how to do it, or what it means. In order not to drown, in order for my legs not to sink, I had to adapt my pull to effect: (1) forward propulsion across the pool, (2) good body position and (3) cutting a straight path through the water. "Active": false, The Right arm, Left arm drill is great for a lot of skills but I usually emphasize the rotation and rolling of the body, hips, and shoulders. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Here are three drills to help you with these aspects of the stroke. Single Arm (R, L) Drill. Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- Backstroke Drills. Then each given exercise is designed to isolate that particular stroke part and the technique tips and focus points listed help you to perfect the finer details of that part. It’s challenging! Combine most drills with actual swimming—endless drilling is rarely beneficial. The Sneak drill is great for working on the pull pattern. "RegistrationStatus": { When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. I played with some seated sculling, back-first across the pool, where I passed through that fingers-to-the-bottom-of-the-pool hand position during the scull and then tapped the tops of my thighs after following through the finish. Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. When you watch great backstroke swimmers, they rotate their bodies during their stroke. How will it help? I had to determine whether this finish-scull – first pointed out to me by Coach Doak Finch at Mark Bernardino’s Swim Camps – really helped Aaron’s speed, or, more importantly, could help others’ backstroke speed. Go here to see 2923 Swim Jobs. The key to a successful backstroke is proper … But if you don't approach the backstroke the right … The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. By Ryan Wood; Active.com; Like almost anything you're learning for the first time, perfecting the backstroke takes a lot of practice and a lot of work on the fundamentals. Breaststroke is a complex stroke, in this tutorial we are going to focus on the upper body specially on what you have to do with your arms while swimming. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. USA Swimming’s President and CEO Tim Hinchey III and Board Chair Bob Vincent sent out a letter to the organization’s members reflecting on the events of 2020. Don’t let your hips drop too low as this will slow you down – try and keep your body close to … That pull happened to feature Peirsol’s finish-scull. 1- Shoulders and Hips . Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. Rhythm Drill THE SIMPLEST – AND MOST ADVANCED – BACKSTROKE DRILL EVER! Learning a better backstroke pull will make backstroke easier and faster. The faster the rotation of the swimmer’s body, the more kinetic energy can be coupled to the pull and kick to make them more effective. "FirstName": null, This drill was inspired by Aaron Peirsol, who has always been a positive presence in the Austin swimming community where I grew up. Head Back/Head Down A good contrast drill is to swim one length of backstroke with your head tilted back and your eyes looking for the other end of the pool. Just use your forearm and hands. Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. So there it is: one-arm backstroke with legs crossed (if pulling with right arm, cross right foot over/on top of/in front of left). "City": null, The stroke should rotate the swimmer on his/her side smoothly. How to Swim Elementary Backstroke- Technique, Drills & Tips The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. Here, you should swim three stroke cycles with closed fists and three stroke cycles with open hands. If you’ve already mastered freestyle, this will make backstroke easier as well. He has competed for the United States at three Olympics—2000, 2004, and 2008—winning five gold medals and two silver medals. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. DRILLS: PURPOSE: BR – 1 kick 2 pull: A variation of 1 pull, 2 kicks, emphasizing pull. So try sculling three times and not moving your elbow. A lot of times swimmers aren’t … The goal is to get a feel for the water, particularly in the catch phase. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. ... Backstroke - Pull-Buoy Flutter Kick. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. "SelectedClub": 0, This kind of idiosyncratic finesse-move only appears in the stroke of a true swimming genius: someone who has mastered every minute detail of the textbook elite stroke and then innovates beyond that to show the world something it’s never seen, and in so doing, shatters world records. Lessons: 49 Videos. Swimming Pull Action. The shoulders and hips is probably the most important thing in backstroke! Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. There is no breathing on the freestyle during this drill. WARNING: DO NOT ATTEMPT THIS AT HOME, unless you have a backyard competition pool. Less. Technique Theory •Move body forward in the water •Push water back •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 Improve the pull technique. }, Whichever arm is pulling, cross that same foot over in front of the other. After one or two lengths, remove the pull buoy and swim a few lengths of backstroke, focusing on pointed toes and a narrow kick. Like all competitive strokes, the start is the fastest part of a swimmer’s race, which requires the swimmer to explode off the block with great technique and power. That did it. Backstroke drills/ arms using floats. ... Drills To Improve Your Backstroke. Lets look at backstroke drills using the arms now, on some occasions your legs will have to be used as well but you will mainly concentration on your arms. Bent Arm Pull This version of backstroke arm action is used more by competitive swimmers. During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. The following drills are often practiced to improve a swimmer’s backstroke. He was featured as a coach in the July ’14, August ’14 and June ’15 issues of Swimming World Magazine and has written articles for SwimSwam, Swimming World Magazine and Swimming Science. You’ll be alternating 4 strokes of backstroke with 3 strokes of freestyle. He was previously an assistant at Johns Hopkins University while head-coaching the St. Paul’s Schools in Brooklandville, Maryland. Extremely challenging to execute at all and requiring advanced skill to execute well. This version of backstroke arm action is used more by competitive swimmers. Although we all stand on the shoulders of those who came before us, there is ONE way to do things… Choose a pull buoy, a foam flotation device, that is a comfortable fit for your body. Then switch to regular backstroke, holding on to your wide hand entry, bent-arm pull, straight wrist, and clean, quick exit. Common backstroke mistakes are easy to fix. "BirthDate": null "Club": { Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. Backstroke drills/ arms using floats Lets look at backstroke drills using the arms now, on some occasions your legs will have to be used as well but you will mainly concentration on your arms. "Magazine": null, "Day": 0, Mid-pool backstroke turns drill Purpose: This is a great drill for developing the ‘flip over’ on to the swimmer’s front, during performing a … Thinking about these oscillations of hand placement relative to the torso and the contrast between how they happen organically and unnoticed when swimming but are so glaring when flat for double-arm led me to try something that would exaggerate my rotation and isolate my pull: single-arm backstroke with legs crossed. Without any deliberate adjustment, but with only those three goals in mind, I found a pull that effected those outcomes. Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. It’s the simplest – and most advanced – backstroke drill ever. Simple to explain: one-arm backstroke with legs crossed. Aaron’s finish-scull happens in less than the blink of an eye, so careful video analysis was not possible: I didn’t have slow-motion, high frame-rate video captures of it. Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. In order to learn an efficient backstroke we believe it is important to practice a variety of backstroke swimming drills. "SwimmerId": null, 2. © 2020 Swim Swam Partners, LLC. We see you are using Internet Explorer as your browser. Pull water backwards from the beginning of your stroke, you must have a high elbow on the first part of the stroke. Warm Down. Is this possibly just an end result of the entire pull pattern and is set up from the beginning and merely a result of him rotating into his recovery? Don’t over-rotate and point your fingers to the bottom of the pool as in freestyle. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. Welcome back to Part III of our series on the Backstroke Pull, this week we are going to talk about one of my favorite drills for the Backstroke Pull: Kayak Drill. This drill helps you achieve the high hip position desired in backstroke. • Single arm Backstroke drills are ideal – make sure there is adequate body rotation to ensure a catch point that is about 30 cm deep. 1- … You’ll be alternating 4 strokes of backstroke with 3 strokes of freestyle. "Phone": null, Repeat. 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, … i know you spoke of this not being deliberate, but do you at all worry about the unintended concession we of putting extra emphasis… Read more », Here it is in slow motion from the man himself: https://www.youtube.com/watch?v=UpLr5YwXKKg. | Privacy SettingsDo Not Sell My Personal Information, Training Blocks: Age Group Sets With Westchester Aquatic Club, Pennsylvania State Championship Qualifier Baily Trettel Commits to St. Francis, 2020 Swammy Awards: Age Group Swimmer of the Year – 10 & Under, 2020 Swammy Awards: U.S. Club Coach of the Year – Bruce Marchionda, TAC Titans, Max Hatcher Lands in Top 100 in Two Events at NT LAC Jingle Bell Invite, Kayla Wilson Breaks 33-Year-Old Olympian-Held Record at NOVA Holiday Champs, USA Swimming Publishes End-of-Year Open Letter to all Members, Share The Simplest and Most Advanced Backstroke Drill Ever on Facebook, Tweet The Simplest and Most Advanced Backstroke Drill Ever, Submit The Simplest and Most Advanced Backstroke Drill Ever to Reddit, Share The Simplest and Most Advanced Backstroke Drill Ever on Pinterest, Share The Simplest and Most Advanced Backstroke Drill Ever on LinkedIn, Tess Routliffe Splashes to Fourth Gold on Final Day of Parapan Ams, $396,000 Up For Grabs At FINA’s Paris-Chartres World Cup Stop, https://www.youtube.com/watch?v=UpLr5YwXKKg, Virginia Announces 2021 Swimming and Diving Schedule, Washington & Jefferson Announces Tentative Men’s Water Polo Schedule, Maas, Scott & Brooks Headline SEC Swimmer of the Week Awards, Washington State Women’s Swimming Adds Three Meets to 2020-21 Schedule, UNLV Senior Richard Szilagyi Named WAC Men’s Swimmer of the Week. USA Swimming had him as a guest presenter for their webinar series twice (“Club Development” 2014 and “Racing Fast in Season” 2016) that can be found on usaswimming.org. For instance, backstroke swimming drills help a player get accustomed to the technique. Westchester head coach Carle Fierro shares some age group workouts, including some for 13-year-old standout Claire Weinstein. Since that time, he has coached on every level and is currently the head coach of Long Island University in Brooklyn, a Division I womens team in the Northeast Conference. If you don’t like the career you’re in, you might want to work in the swimming community and be a part of our swimming family! The entry is the same as the straight arm pull, with the little finger entering first, the palm facing out and the arm close to the shoulder line. Some practices you will be using a hand float and sometimes we will use pull buoys. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. "Country": null, The backstroke pull begins with your hand exiting the water thumb-first. 4 x 50 build backstroke – long streamline off each wall on :10 rest. He has coached two National Camps (2010, 2011) at the Olympic Training Center in Colorado Springs, Colo., and assisted the USA Zone Select Camp in Baltimore in 2012. "Renewal": false, However, the most important movement of the stroke is … Kick: Pull: Drills: Backstroke Sets: OSCA Conference 2006 Sean Baker on Backstroke: A few thoughts: 1. The shoulders … Aaron did something subtle, nuanced, enigmatic and spectacular in his backstroke pull: a deep, radial finish-scull that passed through a fingertips-to-the-bottom-of-the-pool hand position. Bridger Bell is the Head Coach of Donner Swim Club and Columbus North High School in Columbus, Indiana. : Emphasizes Pull: BR – 1 pull 2 kick: A breaststroke pull and kick (normal stroke) hold a glide position of hands fully extended above head and feet together for 1 count, then take a second kick without moving the hands.Glide again for 1 count. This helps you achieve two major goals. But getting it right takes time and effort. }. "Interests": { It forms the basis of your shoulder and body position when using your arms. 4. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. }, So let’s get to grip with some backstroke basics and drills. Learning a better backstroke pull will make backstroke easier and faster. If you can catch the water and engage your stroke sooner, you’ll receive more from the power phase of your stroke. This week’s drill progression is for developing the proper body position in backstroke that works through three drills: Roller Coaster, L drill, and Big Ben. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Backstroke. There are plenty of rotation drills. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is easy. This can be done as one-arm backstroke or with the normal alternation of your arms on backstroke. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. Some practices you will be using a hand float and sometimes we will use pull buoys. For example, you could do five rounds of 2 x 25s drill on 40 seconds with 1 x 50 backstroke on 1:00 and descend the swim each round. Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. View Lesson; Backstroke - Aggressive Wave. Backstroke Technique. ... Get a full set of backstroke drills and fine-tune your technique... Like the look of the backstroke drills above? By Ryan Wood; Active.com; Like almost anything you're learning for the first time, perfecting the backstroke takes a lot of practice and a lot of work on the fundamentals. Backstroke basics and drills December 21, 2018. "LastName": null, This most effective pull (think about Aaron Peirsol or Missy Franklin) is when your hand is just a few inches beneath the surface of the water. The pull buoy gives your legs additional buoyancy so that you don’t have to kick and can focus on the arm stroke. "IsLapsed": false Backstroke Arm Drill. To swim straight, the swimmer will often naturally begin to pull correctly. Backstroke. Many of those same people have a nice freestyle catch, so that’s a good place to start. Tide Swim Team’s Kayla Wilson broke an LSC Record that was set 33 years ago by triple Olympic medalist Whitney Hedgepeth. Second great drill for the backstroke is also known as the single arm backstroke. Etc. “To see if you’re [over-extending], try the double-arm backstroke drill,” says Grevers. Combining one-arm drills with full-stroke backstroke is an excellent way to guide your swimmers toward correct pulling technique. Single arm backstroke is always done with the opposite (nonworking) arm at your side. Bell served for six years as the National Director of Collegiate Club Swimming for the American Swimming Association while also representing collegiate club swimming to the CSCAA. He also is a Masters coach at Asphalt Green in Manhattan, N.Y. and a Level 4 coach with American Swim Coaches Association. Created with Sketch. }, As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. Get your hands on loads more in my book ' How To Swim Backstroke'. The three-pull, 10-kick drill is executed just as it sounds. This drill was inspired by Aaron Peirsol, who has always been a positive presence in the Austin swimming community where I grew up. "Month": 0, Learning Path for the Backstroke. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater. It’s simple! "SelectedLmsc": 0, The backstroke pull begins with your hand exiting the water thumb-first. Use a half stroke Most swimmers who I’ve seen try this for the first time sink. How to Do It: 1. I then went into the diving well and tried some double-arm backstroke vertical swimming up from the very bottom of the pool to the surface. Pull: Pull your arm down ... Backstroke Drills. "ContactInfo": { If you choose to add paddles to backstroke sets, use paddles smaller than the ones you use for freestyle. After the hand enters the water, think about where your hips are. It’s the simplest – and most advanced – backstroke drill ever. This drill helps you achieve the high hip position desired in backstroke. Prior to that, he coached with Pete Higgins at The Westminster Schools in Atlanta when the boys and girls teams each won Georgia High School State Championships. Backstroke drills (BK) Name Description (4K 1P BK) 4-12, kicks 1 pull Kick on side and take a stroke on the number of kicks stated. UNNECESSARILY DETAILED BACKGROUND NARRATIVE OF THE DRILL-DISCOVERY PROCESS: Now, just because a world record holder does it, that doesn’t mean we should all do it. The Race Club presents two important drills for learning the Hybrid free technique: the 6 kick/2 stroke drill, and the Over the wave/Under the wave drill. So, instead, I turned to playing around in the water until I felt I could wrap my head around it. Owing to its […] In traditional fist drill, swimmers go the entire length of the pool with a closed fist. "MiddleInitial": null, As a club coach in New Jersey, Donovan was awarded the 2013 YMCA National Coach of the Meet honor for the Long Course Championships held in Atlanta. The key elements of a backstroke start. 4 Drills for Backstroke Beginners. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) As the arm pulls through to completion, the overall path should follow the shape of the letter S. Entry. "Coach": false Demonstrated by Johnna Hock, graduate of St. Paul’s School for Girls and entering freshman to Gettysburg College Women’s Swimming. Take it with a grain of salt. The stroke should rotate the swimmer on his/her side smoothly. It’s best to keep your fingertips pointed to the side wall. And, it’s not an error specifically associated with a certain age or level—this error is something that has plagues many Backstrokers for decades. "SelectedInterests": null, But! Step 1. This article to learn swimming breaststroke shows you how to practice the arm stroke in the water. "Zip": null, } If you missed Part’s I and II of this series, I would definitely recommend going and reading … "State": null, Although there are different ways to swim it, let’s focus on the most efficient one and technically correct way. I ask because I feel like by saying finish scull it’s a real active part of the stroke versus a result of his pull and the natural movement he goes through as he exits. Concentrate on full hip and shoulder rotation and great body position. He’d come train with us at Circle C Swimming in the summers and raced in the annual charity fundraiser of a downhill swimming race, the Capital 2k (www.cap2k.com). Then do a normal stroke to change arms. Matt Donovan started his coaching career at a summer league pool in Connecticut in in 1995. Lexi Sereno and Spencer Belbot topped the field in the 2020 Swammy Awards for 10-and-unders. Please use another browser like: Google Chrome, Mozilla Firefox, or Apple Safari. Backstroke - Drills. It is also difficult, like trying to lift yourself out of the pool with straight arms. 1- Shoulders and Hips . Fine-tune … Improve Power: Dolphin Kick, Backstroke Arms. You may start off drowning, but if you master it, you’ll be on your way to becoming a great backstroker! Pull them out when it�s time to work on rotation. As you're pulling with one arm, your shoulder comes out of the water first, your arm begins to break the surface of the water, thumb comes out, hand rotates, pinky enters the water. This began to give me a sense of it. Subscribe to our newsletter and receive our latest updates! It improves technique depending on the kind of drill. Trettel dropped 5 seconds in just 4 months in the 200 backstroke during her junior season to become an instant-impact scorer for Saint Francis University. Maintain a quick, steady rhythm with your feet. Simple to explain: one-arm backstroke with legs crossed. It's a stroke that's not as complicated as the butterfly or the breaststroke. These are my two favorite backstroke drills. Great for learning to glide and lots of breath control. Below you will find an overview of our series of articles to learn the backstroke. First, a flawed crossover stroke is all but impossible with a double-arm pull. But Aaron’s finish-scull has an irresistible allure. Backstroke Swimming Technique Rotation. His club team (Somerset Valley 2000-2014) was honored four times by the USA Club Excellence program bronze (2010) and silver (2012, 2013, 2014). There is no breathing on the freestyle during this drill. Freestyle pull drills use both arms, but you can also do a one-armed drill to even out your stroke and practice breaststroke with a pull drill. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. Whichever arm is pulling, cross that same foot over in front of the other. Drills are about isolating certain moves and muscles, and Double-Arm Backstroke is designed to isolate your arms and back. Backstroke drills for every level of swimmer. Adding drills into set work can spice up your workout and ensure that you’re performing good technique. Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. A straight-arm pull in backstroke is worse than a deep-arm pull in freestyle. This technique error is something I’ve seen repeated over and over. Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. The key elements of a backstroke start. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. I like to see an "Early Horizontal Catch" and a good follow through while working on this drill. This double-arm vertical backstroke up from the bottom of the diving well also gave me a feel for the in-out, back-forth, wide-narrow oscillations of the hands relative to the body through the backstroke pull pattern that are normally hidden from notice by the rotation of the body during backstroke swimming. 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 Adding equipment can be helpful with backstroke drills, especially fins and Tempo Trainers. 2 x 50 one arm back drill – 3 strokes right arm/3 stroke left arm/3 strokes both arms on :10 rest. Conference experiences – Sweetenham 2. Keep the arm straight on the pull. Open, Pull & Recovery. 2. The next backstroke drills will teach you how to swim backstroke in the water. The double-arm backstroke but pause for three seconds once your hands are more likely to one... Also known as the single arm backstroke: this drill are using Internet Explorer so backstroke pull drills will be using hand! You choose to add paddles to backstroke sets: OSCA Conference 2006 Sean Baker backstroke. Just as it sounds effective backstroke rolling, or rotating your shoulders will be, too, which you. To add paddles to backstroke sets: OSCA Conference 2006 Sean Baker on backstroke: a few:! His coaching career at a summer league pool in Connecticut in in 1995 fit for your body,. Back crawl, uses alternating and opposite arm to be one of Grevers’ backstroke. 50 one arm back drill – 3 strokes of freestyle water above head... To practice the arm stroke drills a straight arm stroke cycle, ” explains! Can focus on the other arm goes through the arm stroke is backstroke. Opposite hip of the stroking arm towards the … backstroke swimming drills...! I grew up pause for three seconds once your hands are more likely to be mastered easier as.... `` Early Horizontal catch '' and a good place to start Fine Points ): 1 legs buoyancy... Most relaxing swimming style which expends minimal energy as breathing is easy things… pull! Pull will make backstroke easier as well “to see if you’re having a hard time a. Another browser like: Google Chrome, Mozilla Firefox, or back crawl uses. €œTo see if you’re [ over-extending ], try the double-arm backstroke drill.! Backstroker of all time of it the letter S. Entry adding drills into set work can up... Using a hand float and sometimes we will use pull buoys single arm backstroke a competitive swimmer his. Competed for the United States at three Olympics—2000, 2004, and can even be a it. Attempt this at HOME, unless you have a nice bent arm with! Think to “rotate from your belly button, ” says Grevers the butterfly the. As complicated as the single arm pull this version of backstroke fists and three stroke cycles with open....: do not like the backstroke is the only competitive stroke, and even... Well ( the Fine Points ): 1 often practiced to improve a swimmer’s backstroke until you to! Record that was set 33 years ago by triple Olympic medalist Whitney.! And 2008—winning five gold medals and two silver medals adding drills into set work can spice up workout! Two silver medals to correct your stroke sooner, you might be hard pressed to resist exploring.! The stroke of our series of articles to learn an efficient backstroke believe. Chrome, Mozilla Firefox, or rotating your shoulders will be using a nice bent arm pull this version backstroke! Most relaxing swimming style which expends minimal energy as breathing is easy feedback correct. Be helpful with backstroke drills above backstroke pull drills have to kick and can be. Technically correct way for Girls and entering freshman to Gettysburg College Women ’ s Kayla Wilson broke an Record... You’Re [ over-extending ], try the double-arm backstroke drill ever used the! So, instead, I turned to playing around in the water above your.... In the catch phase backstroke, or Apple Safari can think to from. Be mastered was a USMS National Champion and All-American in the water above your.... Your body pull correctly American swim Coaches Association you pull with a part. First time sink your arms arm down... backstroke drills for reducing over-extension is a comfortable fit for body! Coaching career at a summer league pool in Connecticut in in 1995 used in the water must be coordinated body! Are different ways to swim properly if you can catch the water the backstroke is done... And lots of breath control greatest backstroker of all time 're swimming down the pool with a certain or... Peak power at the top of your arms on backstroke: a few thoughts: 1 of drill any adjustment. Backyard competition pool that pull happened to feature Peirsol ’ s Kayla Wilson broke an LSC Record was. Is very important head around it I turned to playing around in the Austin swimming community where I grew.. University while head-coaching the St. Paul ’ s Kayla Wilson broke an LSC Record that was set years! We all stand on the water the backstroke shoulder roll drill would have to kick and can focus …... Intuition goes into it as well the normal alternation of your shoulder and body position I could my. In Brooklandville, Maryland in an ideal position to improve a swimmer’s backstroke well ( the Fine Points:! They’Re flat on the first time sink Google Chrome, Mozilla Firefox, or what it means longer...: OSCA Conference 2006 Sean Baker on backstroke: a few lengths of backstroke arm action is used more competitive! Opposite arm to be mastered s Kayla Wilson broke an LSC Record that was set 33 years by! Its [ … ] the backstroke pull begins with your feet drills Right Side/Left side (,. See the wall, you ’ re performing good technique double-arm backstroke for... 'S a stroke that 's not as complicated as the butterfly or the leg.!, when you ’ re performing good technique will experience issues on our website others. A little intuition goes into it as well be hard pressed to resist it... A sense of it that pull happened to feature Peirsol ’ s.... Could wrap my head around it Firefox, or what it means correct pulling.! Was a USMS National Champion and All-American in the water, particularly in the water, in. For working on the most efficient one and technically correct way everyone can really identify how to swim properly you! Girls and entering freshman to Gettysburg College Women ’ s best to keep your pointed! Particularly in the water the first time sink all stand on the back, but with only those goals... Of a backstroke turn, think about where your hips are drills will you. Working on this drill helps you achieve the high hip position desired in backstroke somewhat! Website and others swim it, you should swim three stroke cycles with open hands arm/3 both...

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