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principles of backstroke

When the hand enters above the head, the first thing that hand can do is push water to the side of the pool. 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. Your email address will not be published. Pull backward with your hands curved and at right angles to the pulling direction to maximize your distance per stroke. Listed below are the essential elements of backstroke. Knee motion is from approximately 0 to 90 degrees. In this article we will review the stages of learning backstroke. 1.Body Position The body position should be high and flat. Most elements of backstroke are identical to freestyle. 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. Johnson won the Class I 100-yard backstroke state championship with a time of 1:01.12. The body is in a supine position in the water. Looks like you're on the free plan. by Leigh Nugent | Dec 19, 2019 | Blog | 0 comments. This position allows the hips and shoulders to ride high in the water creating the position for minimal resistance and maximal ventilation. Required fields are marked *. Have fun! She doesn’t want the hand to get “stuck” at the thigh. Lower abdominal and back strength is important when doing backstroke kick. Top of How to Swim Faster; Learn How to Swim with Ease 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. What are the essential elements of backstroke? Timing Propulsion is initiated with the leading hand as propulsion is released with the trailing hand. 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. Keep Head Neutral, Eyes Up, Hips High 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. This will take daily practice and awareness, but it will pay dividends by giving you extra oxygen and energy to go fast. Related Pages. There you have it: six principles on how to swim faster. In backstroke, the arms contribute most of the forward movement. History. As the hand reaches the hip, Karlyn lets go of the pressure and tries not to push all the way through to the thigh. Kicking Action The kicking action is generated from the hips and upper legs with feet below surface. Head Position The correct head position is vital for achieving correct body position. 3. The arms alternate so that always one arm is underwater while the other arm is recovering. Clock Arms; Two-step Recovery; Locked Elbow Drill; Dog-ears; Backstroke : - BREATHING. Pushing to the side does nothing to send you forward. All … Notice that Karlyn has a very clean and precise hand entry, with the pinky entering first, and slicing into the water. Your email address will not be published. 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. Karlyn’s kick is small and quick. In backstroke, the “umph” -- or power -- occurs just after you bend the elbow. 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. 6. It’s this straight surface that is the pressure point for power. There are some key concepts that all backstroke swimmers should adhere to. SL is defined as being the horizontal distance that the body … At the end of the race, the participants must touch the wall to indicate that he or she is done. Try to swim with the mouth slightly open and the jaw relaxed, and try to establish a steady rhythm for inhaling and exhaling. These include keeping your body on the horizontal plane as much as possible and reducing drag by minimizing perpendicular movements. Pushing to the side does nothing to send you forward. In this first principle, your goal is to breathe using your diaphragm while being calm and relaxed in the water. As the hand enters, the hip dips down to help her initiate the catch. If the head is too far back, this creates arching of the spine and ploughing through the water. 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." Braden Holloway of N.C. State University talked with Chris Ritter about the how backstroke has continued to evolve since Braden swam to now. It will engage key ‘core muscles… 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. To learn where the hands should enter the water, raise both arms and pretend they are arms on a clock. Boiling Water Drill; No Knees Streamline Kick; Pigeontoed Kicking; Quarter Roll with Cup on Forehead; Backstroke : - ARM STROKE. This pushes water toward the bottom of the pool rather than toward the feet. Upgrade today for just $9.99! backstroke swimmer. 2. Hand  Entry The hand enters directly in front of the shoulder. Most swimmers never think about breathing when they swim backstroke. Her eyes are focused not on her feet but on the sky directly above her feet. 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". 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. Keep the Kick Small and Quick Print The 3 Principles of Training: Overload, Specificity & Progression Worksheet 1. 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. 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. Enter the Hand Slightly Outside the Shoulder However, it is necessary to have a reasonably good balance on the back. Karlyn initiates the pull by driving the hand down a bit, then bending the elbow to initiate the catch. And, finally, notice that Karlyn rotates more from her hips than from her shoulders. At the start of the race, the participants must line up in the water facing the opposite end. Your diaphragm is a dome-shaped muscle located at the base of your lungs. If you find it hard to remain buoyant enough to float easily on your back then use a light … One of her secrets is good body position, including how she holds her head, eyes, and hips. Sometimes we do not pay attention to the reference points on the ceilings of swimming pools. In breaststroke, water is "whipped" out from between the rapidly closing legs; flexion is up to 140 degrees. Elementary backstroke is a simplified form of backstroke that is easier for beginners to learn. Use a High-Elbow Catch Body Movement. 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. Notice that Karlyn orients her thumb near the surface as she presses her hand and wrist toward the hip. Body Position. "She laughed." Listed below are the essential elements of backstroke. An Official Technique Video Supplier to USA Swimming. Keep the feet as high on the wall as possible. They then sweep up and in maintaining the elbow lower and forward. When swimmers turn their shoulders more than 90 degrees, they are disqualified from the race for not remaining on their backs. Save my name, email, and website in this browser for the next time I comment. The backstroke start should be viewed as a dive. All it does is make you wiggle down the pool. The recovery begins with a relaxed wrist and forearm, with the wrist firming on entry. However, the same swimming principles applicable to the conventional style apply to this one. 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. This does two things: It sets up her hand for a thumb-first exit, which keeps the exit quick and clean. Arm Action The hands initially sweep and catch in a downward and outward pattern. 5. 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. And it allows the hand to continue to push water toward the feet. Over-reaching is one of the most common mistakes in backstroke. They then complete a down sweep keeping the hand 90 degrees to the body. Know Where and How to Apply Power Find the techniques and fine points that will help you individualize your stroke for better performance. Unlike freestyle, the swimmer must be on his/her back, facing the sky. Swimming velocity can be described by its independent variables: stroke length (SL) and stroke frequency (SF). 4. By rotating around her core, she keeps her energy moving forward, with very little side-to-side movement. The ears, shoulders and hips should form a relatively horizontal line. One Arm Pull/Push; Up and Over; Fist Backstroke; Corkscrew; Backstroke : - RECOVERY. Specific drills must be included in the training program to enhance the rotational capabilities of the competitive backstroker. Velocity (v) is the best variable to assess swimming performance. Backstroke : - KICK. 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. 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. What principle of training would you apply if you wish to improve your backstroke in swimming? 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. Her hips are near the surface, and her toes are breaking the surface with a light, almost “fluffy” kick. 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. Backstroke Basics. The power phase comes right after the elbow bends. Enter the Hand Slightly Outside the Shoulder. 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. Therefore, more advantage can be gained from placing the starting platform as high as the rules allow. With each part working together, the backstroke becomes easier, smoother, and more comfortable, as well as more productive. 10 easy steps to learn how to swim backstroke. Arm Movement. She thinks about keeping her legs long and her ankles loose. Notice the straight line that’s formed from the palm through the wrist. The head should be laid back in the water so the eyes look upward toward the roof or sky. In each exercise we will highlight how to implement the main WEST principles – neck and lower back release. 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. 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. 7. The most important thing is to not hold your breath. Arms should be fully extended and the little finger enters first. This enables unrestricted breathing. 10 steps to learn backstroke in WEST swimming technique. That’s right! 500’s – following the principles of building quarters, 500’s should be split by 125’s. Adding backstroke to your workouts has several benefits that will help you in and out of the pool. 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. 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). One leg made a movement characteristic to breaststroke kick, while the other leg made freestyle stroke. 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. Swimmers should use a continuous 6 beat action. backstroke meaning: 1. a way of swimming in which you lie on your back and move one arm and then the other straight…. Learn more. From under water you can see that Karlyn’s hand enters pinky first, and that she SLICES her hand into the water. It’s also very fast. There are some key concepts that all backstroke swimmers should adhere to. 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. Many swimmers flip the hand over at this point, as if they were flipping a pancake. From below the surface, you can see that Karlyn’s body position is nearly horizontal. We will also explain the purpose of the exercise and how to implement it. ‘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.’ Keeping her legs long and her toes are breaking the surface as she presses her hand a... Of her secrets is good body position should be high and flat (! Creating the position for minimal resistance and maximal ventilation the roof or sky to a... Never think about Breathing when they swim backstroke backstroked v past verb, past simple: past tense -- example! The rules allow toes are breaking the surface with a light, almost “ fluffy ” kick one... Drag by minimizing perpendicular movements perform identical and synchronous movements in the water than from her hips from. And forward also finished second in the water so the eyes look upward toward the dips. Pocket backstroke Basics parts ) and the little finger enters first and upper back will relax you! The oxygen demand see your swimming times improve hands curved and at right angles to the reference principles of backstroke the. A reasonably good balance on the wall as possible and reducing drag by minimizing perpendicular movements feet... And Over ; Fist backstroke ; Corkscrew ; backstroke: - Breathing can that! The training program to enhance the rotational capabilities of the pool rather than toward the or!, Specificity & Progression Worksheet 1 and gain access to thousands of videos that will help increase your swimming.... Degrees, they are arms on a clock and exhaling as possible and reducing drag by minimizing movements! Effort forward than from her hips than from her hips than from her shoulders are disqualified from the palm the! Into your swimming knowledge his principles of training would you apply if you can swimming... Is necessary to have a reasonably good balance on the back the shoulders and.... A simplified form of backstroke that is the best variable to assess swimming performance be included in the program! Shoulders and not directly above her feet in the water legs long and her ankles loose neck and lower release... Championship with a relaxed wrist and forearm, with very little side-to-side movement ' instructional method with breakdown. Sl ) and stroke frequency ( SF ) down sweep keeping the hand enters above the head is far... Shoulders more than 90 degrees, they are disqualified from the race, backstroke. And website in this first principle, your goal is to breathe and decreases oxygen! The surface as she presses her hand and wrist toward the bottom of the race for remaining! You extra oxygen and energy to breathe and decreases the oxygen demand initiated with the pinky first. Boiling water Drill ; No Knees Streamline kick ; Pigeontoed kicking ; Roll! Three separate parts ) and the jaw relaxed, and slicing into base. You wish to improve your backstroke in swimming saw the man. the thing. When swimmers turn their shoulders more than 90 degrees to the reference points the... Past simple: past tense -- for example, `` he saw the man. how has. Jaw relaxed, and hips should form a relatively horizontal line Adverse Impact on.! Eyes look upward toward the feet notice that Karlyn orients her thumb the. Rules allow ( consisting of three separate parts ) and the little finger enters first good body is... Water to the side of the race, the participants must touch the wall as possible in. And her ankles loose it delivered in your propulsive movements the next I! Length ( SL ) and stroke frequency ( SF ) can do is push water the... The elbow lower and forward will pay dividends by giving you extra oxygen and energy to go fast &. Most swimmers never think about Breathing when they swim backstroke fast, you can how... Releases the water facing the sky Propulsion is initiated with the pinky entering,! Is push water to the side of the race for not remaining on their backs steady... That will help you individualize your stroke for better performance elbow bends knee motion is from 0! Down to help her initiate the catch make the water when the hand enters in... The mouth Slightly open and principles of backstroke little finger enters first and quick Karlyn s.

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