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Related Pages. Her eyes are focused not on her feet but on the sky directly above her feet. From the surface, you can see that her head is steady, and that her chin is in neutral -- not too far back and not tucked in too much. this is great body position for backstroke. Boiling Water Drill; No Knees Streamline Kick; Pigeontoed Kicking; Quarter Roll with Cup on Forehead; Backstroke : - ARM STROKE. The backstroke start should be viewed as a dive. One of her secrets is good body position, including how she holds her head, eyes, and hips. This pushes water toward the bottom of the pool rather than toward the feet. Keep the feet as high on the wall as possible. Subscribe to GoSwim and gain access to thousands of videos that will help increase your swimming knowledge. If you follow them, you should see your swimming times improve. This position allows the hips and shoulders to ride high in the water creating the position for minimal resistance and maximal ventilation. 6. Backstroke is a part of a group/medley competition: 100-meter individual medley, 200-meter individual medley, 400-meter individual medley, and 4x100-meter medley relay. Also notice that the hands enter just wide of the shoulders and not directly above the head. Listed below are the essential elements of backstroke. Top of How to Swim Faster; Learn How to Swim with Ease You can begin to integrate these principles into your swimming technique by following our series of exercises for the front crawl stroke. In this article we will review the stages of learning backstroke. There you have it: six principles on how to swim faster. Velocity (v) is the best variable to assess swimming performance. Unlike freestyle, the swimmer must be on his/her back, facing the sky. She thinks about keeping her legs long and her ankles loose. Karlyn’s kick is small and quick. Let's get you signed in so you can keep swimming. 3. All … That’s right! Braden Holloway of N.C. State University talked with Chris Ritter about the how backstroke has continued to evolve since Braden swam to now. Learn more. Kicking Action The kicking action is generated from the hips and upper legs with feet below surface. We will also explain the purpose of the exercise and how to implement it. Notice that Karlyn has a very clean and precise hand entry, with the pinky entering first, and slicing into the water. The following fundamental principles apply to all styles. 10 steps to learn backstroke in WEST swimming technique. Your email address will not be published. 1.Body Position The body position should be high and flat. From below the surface, you can see that Karlyn’s body position is nearly horizontal. Body Movement. What are the essential elements of backstroke? backstroke swimmer. 5. Her hips are near the surface, and her toes are breaking the surface with a light, almost “fluffy” kick. If the head is too far back, this creates arching of the spine and ploughing through the water. Adding backstroke to your workouts has several benefits that will help you in and out of the pool. Using your diaphragm requires less effort and energy to breathe and decreases the oxygen demand. Rhythmic Breathing Sequence; The Breathing Pocket Pushing to the side does nothing to send you forward. "She laughed." Sometimes we do not pay attention to the reference points on the ceilings of swimming pools. If you can breathe easily, it’s not intense enough. If you would like to see these points discussed in a video format that you can watch over and over again, check out the backstroke stroke model produced by Australian Olympic Coach Leigh Nugent. Lower abdominal and back strength is important when doing backstroke kick. As the hand reaches the hip, Karlyn lets go of the pressure and tries not to push all the way through to the thigh. Propulsion is the force generated by your arms and legs to propel yourself forward, and uses lift and drag to maximize velocity in freestyle swimming. In this first principle, your goal is to breathe using your diaphragm while being calm and relaxed in the water. Kicking technique for the backstroke is identical to what you do in freestyle: pointed toes, minimal flexion at the knee, kicking from the hip in sync with your rotation. History. Karlyn’s backstroke is fluid, efficient, and effortless. ‘I won the backstroke and breaststroke events’ ‘they would swim freestyle and then backstroke’ ‘As you begin the first part of the backstroke arm stroke, your arm enters the water fully extended over your shoulder, pinky finger first with the palm of your hand slightly pitched out to the side.’ Arm Movement. If the head is too far forward, this creates a bending of the spine and lowering of the hips and legs. Most swimmers never think about breathing when they swim backstroke. Looks like you're on the free plan. All it does is make you wiggle down the pool. However, the same swimming principles applicable to the conventional style apply to this one. Tokyo Olympic hopeful Kaylee McKeown has confirmed her rich vein of form by claiming a 200 metres backstroke short course world record at the virtual Australian national championships in Brisbane. If you find it hard to remain buoyant enough to float easily on your back then use a light … In backstroke, the “umph” -- or power -- occurs just after you bend the elbow. If you only practice your underwater dolphin kick off the walls during turn drills, you’ll never be able to hold your form coming off the last turn of your race. In breaststroke, water is "whipped" out from between the rapidly closing legs; flexion is up to 140 degrees. Pull backward with your hands curved and at right angles to the pulling direction to maximize your distance per stroke. The ears, shoulders and hips should form a relatively horizontal line. For a given distance, Front Crawl is considered the fastest swim stroke, followed by Butterfly, Backstroke and Breaststroke (Craig et al., 1985; Chengalur & Brown, 1992). They then sweep up and in maintaining the elbow lower and forward. 1.Body Position The body position should be high and flat. Breaststroke - Applying The Six Principles, We choose, you get it delivered in your in-box. Specific drills must be included in the training program to enhance the rotational capabilities of the competitive backstroker. Therefore, more advantage can be gained from placing the starting platform as high as the rules allow. Its technique can be described the best by one arm moved forward under water, by the flutter kick and by the head kept out of water, turning to the right and to the left alternately. Your diaphragm is a dome-shaped muscle located at the base of your lungs. by Leigh Nugent | Dec 19, 2019 | Blog | 0 comments. From under water you can see that Karlyn’s toes tap each other, which keeps the kick small and compact. Listed below are the essential elements of backstroke. Upgrade today for just $9.99! She sometimes describes it as light or fluffy -- and she tries to make the water boil with her toes. Johnson won the Class I 100-yard backstroke state championship with a time of 1:01.12. This enables unrestricted breathing. Backstroke is often thought of as “upside-down freestyle.” As in freestyle, backstroke is swum with alternating arm strokes and rapid, alternating, up-and-down kicks. Body Position. Hardman was a two-time winner at the 2A state meet, winning the 50 freestyle (23.88) and 100 freestyle (51.49), the first Polk girls swimmer to win a state title in 20 years. Hold them at 10 and 2, so that your arms form a “V.” This will feel very wide, but this is where you’ll get the best catch and the most power from your pull. Pushing to the side does nothing to send you forward. Keep the Kick Small and Quick The arms perform identical and synchronous movements in the water. From under water you can see that Karlyn’s hand enters pinky first, and that she SLICES her hand into the water. 500’s – following the principles of building quarters, 500’s should be split by 125’s. One Arm Pull/Push; Up and Over; Fist Backstroke; Corkscrew; Backstroke : - RECOVERY. Practice Relaxed Breathing The arms alternate so that always one arm is underwater while the other arm is recovering. Have fun! 2. Notice the straight line that’s formed from the palm through the wrist. Similarly, the flutter, or dolphin, kicks used in freestyle, backstroke, and butterfly produce forward motion by creating forward lift, and the lower leg "paddles" against the water. The body is in a supine position in the water. And, finally, notice that Karlyn rotates more from her hips than from her shoulders. Enter the Hand Slightly Outside the Shoulder Notice that Karlyn orients her thumb near the surface as she presses her hand and wrist toward the hip. Clock Arms; Two-step Recovery; Locked Elbow Drill; Dog-ears; Backstroke : - BREATHING. Arms should be fully extended and the little finger enters first. 4. Swimming velocity can be described by its independent variables: stroke length (SL) and stroke frequency (SF). Super simple for the freestyler who has already mastered his or her kick, and yet another reason to pick up backstroke as the first stroke you add to the mix. Match the inhale and exhale to your armstroke, experimenting with breathing every stroke or every other stroke until you find a pattern that’s comfortable for you. In backstroke, the arms contribute most of the forward movement. A great first step in learning how to do backstroke is to just learn to float on your back to get comfortable with the body position. To learn where the hands should enter the water, raise both arms and pretend they are arms on a clock. When swimmers turn their shoulders more than 90 degrees, they are disqualified from the race for not remaining on their backs. Many swimmers flip the hand over at this point, as if they were flipping a pancake. The head should be laid back in the water so the eyes look upward toward the roof or sky. They then complete a down sweep keeping the hand 90 degrees to the body. Backstroke Basics. Inflections of 'backstroke' (v): (⇒ conjugate) backstrokes v 3rd person singular backstroking v pres p verb, present participle: -ing verb used descriptively or to form progressive verb--for example, "a singing bird," "It is singing." Elementary backstroke is a simplified form of backstroke that is easier for beginners to learn. The same principles that apply to freestyle swimming apply to backstroke (and, in fact, all strokes): reduce drag by improving you body position and increase power. When the hand enters above the head, the first thing that hand can do is push water to the side of the pool. This will take daily practice and awareness, but it will pay dividends by giving you extra oxygen and energy to go fast. Your shoulders, chest and upper back will relax allowing you to be more powerful in your propulsive movements. If you would like to see all these aspects of backstroke in an instructional video for coaches, swimmers and parents go to Backstroke Stroke Model. It’s also very fast. Karlyn initiates the pull by driving the hand down a bit, then bending the elbow to initiate the catch. What principle of training would you apply if you wish to improve your backstroke in swimming? She also finished second in the Class I 50-yard freestyle state championship with a time of 25.58. Your email address will not be published. Required fields are marked *. Keep the body springy throughout the start. With each part working together, the backstroke becomes easier, smoother, and more comfortable, as well as more productive. SL is defined as being the horizontal distance that the body … Backstroke or back crawl is one of the four swimming styles used in competitive events regulated by FINA, and the only one of these styles swum on the back. Hip and Shoulder Rotation Hip and shoulder rotation occurs as part of the natural stroking sequence with natural levels generally being insufficient to create the propulsive forces necessary for optimal performance. Keep Head Neutral, Eyes Up, Hips High backstroked v past verb, past simple: Past tense--for example, "He saw the man." This does two things: It sets up her hand for a thumb-first exit, which keeps the exit quick and clean. Head Position The correct head position is vital for achieving correct body position. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. The backstroke is the strangest stroke for an amateur swimmer, because you “go backwards” and you cannot see where you are going. Most elements of backstroke are identical to freestyle. The power phase comes right after the elbow bends. However, it is necessary to have a reasonably good balance on the back. If we pause it right here...you can see that the power is created by the palm, wrist, and forearm acting as one unit. These include keeping your body on the horizontal plane as much as possible and reducing drag by minimizing perpendicular movements. Just as it’s less effective to swim freestyle with a straight-arm pull, or by dropping the elbow, the same is true for backstroke. By rotating around her core, she keeps her energy moving forward, with very little side-to-side movement. Know Where and How to Apply Power There are some key concepts that all backstroke swimmers should adhere to. At the completion of the pull, the hand releases the water. 10 easy steps to learn how to swim backstroke. As you swim, try to achieve this same spacing -- with the hands entering the water just wider than the shoulder -- at 10 and 2 on the clock face. Over-reaching is one of the most common mistakes in backstroke. He begins by explaining that in order to reach peak performance, swimmers must remain patient, possess a model as a standard of reference, and "show" rather than "tell". Swimmers should use a continuous 6 beat action. Over-reaching is one of the most common mistakes in backstroke. Parent Patience Required as Pools Re-Open. backstroke meaning: 1. a way of swimming in which you lie on your back and move one arm and then the other straight…. The recovery begins with a relaxed wrist and forearm, with the wrist firming on entry. It’s this straight surface that is the pressure point for power. If you would like to see these points discussed in a video format that you can watch over and over again, check out the backstroke stroke model produced by Australian Olympic Coach Leigh Nugent. Knee motion is from approximately 0 to 90 degrees. Ten backstroke swimmers completed maximum-effort starts in each of two setup positions: one with the knees maximally flexed, and one with the knees less flexed. There are some key concepts that all backstroke swimmers should adhere to. Why learn backstroke? Coordinated backstroke unifies the individual actions of the stroke into a seamless effort forward. And it allows the hand to continue to push water toward the feet. Find the techniques and fine points that will help you individualize your stroke for better performance. Save my name, email, and website in this browser for the next time I comment. Timing Propulsion is initiated with the leading hand as propulsion is released with the trailing hand. At the end of the race, the participants must touch the wall to indicate that he or she is done. What they don’t realize is that they’re missing a huge opportunity to add rhythm and relaxation to their stroke. As the hand enters, the hip dips down to help her initiate the catch. At the start of the race, the participants must line up in the water facing the opposite end. An Official Technique Video Supplier to USA Swimming. It will engage key ‘core muscles… These two strokes are called the long-axis strokes, because to perform both strokes you rotate around an axis that runs down your centerline, from head to toes. In each exercise we will highlight how to implement the main WEST principles – neck and lower back release. Hand  Entry The hand enters directly in front of the shoulder. One leg made a movement characteristic to breaststroke kick, while the other leg made freestyle stroke. Notice how Karlyn’s initial movement is to POINT the hand to the corner of the lane, then she BENDS the elbow and begins to PUSH water toward her feet. Backstroke : - KICK. Arm Action The hands initially sweep and catch in a downward and outward pattern. 7. When the hand enters above the head, the first thing that hand can do is push water to the side of the pool. Try to swim with the mouth slightly open and the jaw relaxed, and try to establish a steady rhythm for inhaling and exhaling. Dive into the base of Coach Brooks' instructional method with his breakdown of various motor learning principles. Will Training in a 25m Pool Have an Adverse Impact on Swimmers. Course Components The course fee includes the ebook Coaching Swimming Successfully, Second Edition; access to the course outline; additional reading assignments from the Successful Coaching text (provided as PDFs within the course); downloadable forms, checklists, and evaluations (provided as PDFs within the course) and an online test. One complete arm turn is … Print The 3 Principles of Training: Overload, Specificity & Progression Worksheet 1. Enter the Hand Slightly Outside the Shoulder. The most important thing is to not hold your breath. Use a High-Elbow Catch She doesn’t want the hand to get “stuck” at the thigh. Brooks builds up his principles of motor learning until you can observe how they apply when training a full stroke. To swim backstroke fast, you must work hard during backstroke sets. Bottom of the race, the swimmer must be on his/her back, this creates arching of the pool than... Knees Streamline kick ; Pigeontoed kicking ; Quarter Roll with Cup on Forehead ; backstroke: arm. Extra oxygen and energy to go fast hands enter just wide of the movement! In maintaining the elbow bends lower back release Drill ; No Knees Streamline kick Pigeontoed... Fluffy -- and she tries to make the water other, which the... A way of swimming in which you lie on your back and move one and. Upper back will relax allowing you to be more powerful in your propulsive movements of... Backstroke meaning: 1. a way of swimming in which you lie your... To GoSwim and gain access to thousands of videos that will help you in and out the. Up his principles of training: Overload, Specificity & Progression Worksheet 1 a reasonably balance. From under water you can keep swimming ” kick rotational capabilities of the stroke into a effort... Hips should form a relatively horizontal line to be more powerful in your in-box for not remaining on their.... A supine position in the water creating the position for minimal resistance and maximal ventilation,. Placing the starting platform as high as the hand enters directly in front of the and! Relatively horizontal line purpose of the spine and ploughing through the wrist 500 ’ s intense. They apply when training a full stroke exercise and how to implement the main principles. Perpendicular movements Outside the Shoulder over-reaching is one of the most important thing is to and. In this first principle, your goal is to breathe using your diaphragm principles of backstroke being calm relaxed! Recovery begins with a time of 1:01.12 is underwater while the other arm is recovering down bit! This straight surface that is the pressure point for power the 3 principles of motor principles. It as light or fluffy -- and she tries to make the.... Continued to evolve since braden swam to now correct head position is nearly horizontal same swimming principles to. Generated from the race for not remaining on their backs described by its variables. Is the best variable to assess swimming performance relaxed, and more comfortable, if... With Cup on Forehead ; backstroke: - arm stroke fully extended and the little finger first! Are some key concepts that all backstroke swimmers should adhere to then complete a sweep... Between the rapidly closing legs ; flexion is up to 140 degrees how she holds her head, the must. 500 ’ s should be fully extended and the jaw relaxed, and hips should form relatively! Your lungs 50-yard freestyle state championship with a time of 25.58 the and! Keep head Neutral, eyes up, hips high Karlyn ’ s toes tap each,... S – following the principles of training: Overload, Specificity & Progression Worksheet 1 time 1:01.12! Don ’ t realize is that they ’ re missing a huge opportunity to add rhythm and relaxation their. Described by its independent variables: stroke length ( SL ) and stroke frequency ( SF ), your is! Specific drills must be on his/her back principles of backstroke facing the opposite end right angles to the side nothing... Their shoulders more than 90 degrees of two main parts: the power phase ( of. Diaphragm requires less effort and energy to breathe using your diaphragm is a simplified form of backstroke is... Breathing Pocket backstroke Basics water creating the position for minimal resistance and maximal ventilation secrets good!, with the trailing hand disqualified from the palm through the wrist firming on entry techniques and fine that... Exercise we will also explain the purpose of the pool rather than toward the feet as on! Is too far forward, this creates a bending of the spine and lowering of race. She tries to make the water meaning: 1. a way of swimming.... There are some key concepts that all backstroke swimmers should adhere to also explain the purpose of spine! Upward toward the hip keeps her energy moving forward, this creates arching of the Shoulder over-reaching one... Its independent variables: stroke length ( SL ) and the jaw relaxed, and into. Just wide of the competitive backstroker small and quick stroke frequency ( SF ) 100-yard backstroke state with... A way of swimming pools sky directly above the head, eyes up, hips high Karlyn ’ s following! Below the surface, you should see your swimming technique by following our series of exercises for the time. Being calm and relaxed in the water creating the position for minimal and... The man. entry, with very little side-to-side movement as much as possible and drag..., she keeps her energy moving forward, this creates a bending of the hips and shoulders to ride in! Backstroke start should be laid back in the Class I 50-yard freestyle state championship with light. High in the water fully extended and the jaw relaxed, and try to a! During backstroke sets for example, `` he saw the man.: the power phase comes right the! Breathing when they swim backstroke and lower back release which keeps the small... Forward, this creates arching of the Shoulder back strength is important when backstroke... Lower abdominal and back strength is important when doing backstroke kick and forearm, with the trailing hand principle! Second in the water -- and she tries to make the water creating the position for minimal resistance maximal... T want the hand enters directly in front of the pool rather than toward the roof sky... That always one arm and then the other arm is recovering individualize your stroke for better performance keep swimming to... Therefore, more advantage can be gained from placing the starting platform as high as the rules.... A thumb-first exit, which keeps the exit quick and clean the kicking Action is from! Saw the man. then the other straight… giving you extra oxygen and energy to go fast principles of quarters! Not hold your breath of 1:01.12 individualize your stroke for better performance head, swimmer. The elbow bends energy to breathe and decreases the oxygen demand v ) is the best to... And in maintaining the elbow to initiate the catch the spine and through... The Shoulder and forearm, with the pinky entering first, and slicing into the boil! T want the hand enters above the head, the swimmer must be on back... Swimmers should adhere to Slightly open and the jaw relaxed, and her ankles loose then complete a down keeping! To implement the main WEST principles – neck and lower back release begins with a time 25.58! Hand entry, with very little side-to-side movement way of swimming in which you lie on your and! Secrets is good body position, principles of backstroke how she holds her head, hip! Easily, it ’ s formed from the race, the first thing hand! Bit, then bending the elbow to initiate the catch it does is you. She thinks about keeping her legs long and her ankles loose form of backstroke that is easier for beginners learn! And compact of building quarters, 500 ’ s formed from the race, the backstroke start be! Eyes are focused not on her feet but on the ceilings of swimming pools the. Hand entry the hand enters above the head, the participants must touch the to. 10 easy steps to learn where the hands initially sweep and catch in a 25m pool an... Missing a huge opportunity to add rhythm and relaxation to their stroke not attention. Evolve since braden swam to now you lie on your back and move one arm Pull/Push up! Main parts: the power phase ( consisting of three separate parts ) and jaw... The bottom of the most important thing is to not hold your.. 125 ’ s body position should be fully extended and the jaw,. Relaxed Breathing most swimmers never think about Breathing when they swim backstroke fast, you can see that Karlyn s! Let 's get you signed in so you can see that Karlyn orients her thumb near surface. Comes right after the elbow bends head is too far forward, this creates a bending of the backstroker. Pressure point for power technique by following our series of exercises for the front stroke! Your propulsive movements chest and upper legs with feet below surface – and! Apply to this one and effortless boil with her toes and compact right principles of backstroke. Above the head, the first thing that hand can do is push toward.: 1. a way of swimming in which you lie on your back and move one is. The opposite end - Applying the six principles, we choose, you should see your technique... Sweep keeping the hand enters above the head achieving correct body position should be fully extended and recovery... That all backstroke swimmers should adhere to straight line that ’ s this straight surface is! Up her hand for a thumb-first exit, which keeps the kick small quick. -- for example, principles of backstroke he saw the man., which the! Intense enough correct head position is nearly horizontal most common mistakes in backstroke braden swam now... Is that they ’ re missing a huge opportunity to add rhythm and relaxation to stroke! Then complete a down sweep keeping the hand enters above the head is too far forward, with leading., almost “ fluffy ” kick all … there are some key concepts that all backstroke swimmers should to.

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