backstroke arm pull technique

In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. The propulsion is generated from alternate arm stroke and flutter kick actions. This results in a much quicker looking tempo compared to other strokes. Featuring hand positioning and arm placement tips, it covers the key elements you need to hone your stroke technique for a faster, more efficient swim. In backstroke, a straight-arm pull increases frontal drag AND reduces propulsion; two good reasons to avoid this poor technique. One variation is 3/4 catch-up when the waiting arm starts to pull when the recovery hand is forward of the head but not in the water yet (it starts to pull before the other hand fully catches up to it). LEARN-TO-SWIM. 1- … During the power phase the hand follows a semi-circular path from the catch to the side of the hip. Raise your legs eight to twelve inches off the ground, keeping your legs straight and toes pointed. Try to optimize your pull by grabbing all the water you can while reducing the frontal drag of your other arm by positioning your hand to be always pointing to the front. GoSwim Free. This helps you achieve two major goals. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Training & Technique . The backstroke start. Free. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the catch phase. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is easy. Breathing in backstroke is easier than in other strokes, as the mouth and nose are usually above water. 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. Arm movement. How long it’s been around and some of the major changes it has undergone over the years. 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. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Ears just in the water so head is resting on small pillow. Eyes focused on ceiling-roof to promote horizontal body position…where the eyes look, the body will follow (Race car driving school) Cetre of gravity for the body should be in between the shoulder blades. TRAINING & TECHNIQUE. Technique. The top curve is the pull, the bottom curve is the push. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. It’s the second slowest of the competitive strokes, after breaststroke. Step-By-Step Arm Technique Catch. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. Backstroke Techniques. Double-Arm Backstroke, Three-Second Pause . This, in turn, makes us float better. Dean. WHO WE ARE WHAT WE DO. OUR STORY. How to Get a Good Backstroke Pull. The key to improving your backstroke is to learn to rotate the body first. Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, … Arm movement. Pulling Correctly In Backstroke. Competitive swimmers breathe in through the mouth during the recovery of one arm, and breathe out through the mouth and nose during the pull and push phase of the same arm. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. 5. The more you know, the faster you'll go . 8. The Backstroke stroke has a completely different pulling pattern with a little less rotation, all while being belly up. Technique. BACKSTROKE ARM DRILLS Hesitation: ... and deep pulls. Backstroke swimming (amateur competition, non-optimal style) In backstroke, the arms contribute most of the forward movement. As your recovering arm enters the water the propulsive arm should be sweeping down at the end of it's propulsive phase. Roll the opposite hip of the stroking arm towards the sky. Don’t fight this, because you’re getting a little bonus work here, teaching your trailing hand "the finish" in your backstroke pull. This is very slow and does not allow you to begin rolling from side to side. You can see a video of this swimming drill and more—take a look at the swimming video, "Swim Faster and More Efficiently" to learn this drill and other swimming drills. Head-Spine-Line connected and horizontal. 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 breaststroke leg kick. After the hand enters the water, think about where your hips are. Watch the perfect backstroke technique in action with our Speedo Fit video demonstration. The backstroke is similar to the freestyle (or front crawl), in that the arm pulling motion alternates, and there is a flutter kick (albeit inverted) to aid in propulsion. If your hand entry is at 12 o’clock, above your head rather than above the same shoulder, then you are inviting shoulder injury. Notice that your hand is tracing a sort of S shape along the side of your body. Step 4 : - Recover your arm over the water and repeat the path of the backstroke arm with the same arm. Do not pull both arms down to your side at the same time. Arms pull outwards and downwards until they are approximately shoulder width apart. Backstroke is the only competitive stroke performed on the back. Sign Up. Here are three drills to help you with these aspects of the stroke. Open, Pull & Recovery. 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. Remember, it’s always better to get out in front of everyone and stay there than it is to try to catch up to everyone near the end of the race. After you’ve taken 2 or 3 pulls with one arm, maintain your rhythm and go right into two strokes with the other arm. Swimming with Elite Hand Paddles will ensure you have the right backstroke arm technique, improving your control and power. Backstroke Technique •Clear understanding on what to look for; where to look •Technique priorities –Fastest, most efficient –Minimize injury risk –Makes sense to move the body forward –Makes sense for the “average” person to do. "With backstroke, the arms are one of the main sources of power," says Becky. Let's get you signed in so you can keep swimming. Sign In. Looking from another perspective, because the arms are straight during recovery, the hand is moving faster than, freestyle, as it’s further away from the shoulder. With enough body rotation, the swimmer is in a position to pull correctly and with more power. By Gary Barclay Back>> 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. Owing to its nature of propulsion, it’s one of the slowest strokes. I remember seeing Nick Thoman swimming almost straight arm backstroke and also Ryan Lochte and Matt Grevers backstroke technique suggests straight arm pull… In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Learn the backstroke breathing technique . Welcome Back. Backstroke Technique from Rate? Arm action begins with the arms fully extended out in front, fingers and hands together. Improve your stroke technique for … When your lungs are filled with air, they provide buoyancy. Support yourself by placing your hands on the ground next to your hips. Although there are different ways to swim it, let’s focus on the most efficient one and technically correct way. This drill makes it harder to recover since the recovery is underwater, but it will help you have a more relaxed recovery once you do normal freestyle. Written by ... because you will not float so well if you breathe out slowly during the pull phase of the first arm stroke. ABOUT . It is also difficult, like trying to lift yourself out of the pool with straight arms. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination . Backstroke Technique . Improving your arm technique in backstroke 20/02/2019. Our body should be perfectly balanced and afloat at the beginning of the backstroke, with your hips high, your head steady and your eyes looking upwards. SPONSORED ATHLETES. Swimming backstroke/ arm opposition. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. Reply. BACKSTROKE KICKING DRILLS Land Kicking: Sit with your legs fully extended in front of you, toes pointed, and back straight. When we breathe out our chest increases in size as our lungs expand (without affecting our body weight). Remember me. Body movement Combining one-arm drills with full-stroke backstroke is an excellent way to guide your swimmers toward correct pulling technique. Through the abundance amount of underwater video I’ve analyzed, I’ve created this list of the 4 MOST Common Backstroke Technique Errors. This is done to clear the nose of water. Find the techniques and fine points that will help you individualize your stroke for better performance. As you recover the pulling arm, you may notice your trailing hand pushing down a bit, even if you try to relax it. Current World Record Holder for 100m Individual Medley, Ryan Lochte swimming Backstroke. January 2, 2019 at 03:23. Watch the perfect backstroke technique in action with our Speedo Fit video demonstration. Gary Sr., The Race Club. Because this stroke is unlike all the others, it has its’ own set of technical issues. Body: - You don't know how to use your lungs to keep your hips and legs up. "To maximise the pull, you’ll need to accelerate your arms through the water. To swim straight, the swimmer will often naturally begin to pull correctly. Break the surface of the water and start the tone of your race with your first three strokes. Featuring hand positioning and arm placement tips, it covers the key elements you need to hone your stroke technique for a faster, more efficient swim. Either way, the pull must be coordinated with body rotation. Not sure it can work for everyone. Receive one GoSwim video every week day; New theme each week; We choose, you get it delivered in your in-box; Sign Up. Improve your stroke technique for … Swim on! During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. When swimming backstroke the timing of the recovery and propulsive arm position is very important if you want to swim backstroke with good technique. Lift yourself out of the recovery and propulsive arm position is very slow and does not allow to! Learn to rotate the body first entry, catch, and back straight of technical issues technical issues will the! So you can keep swimming will be, too, which means reaching back curve is the.... The perfect backstroke technique in action with our Speedo Fit video demonstration the first arm.... A little less rotation, all while being belly up in size as our lungs expand ( without affecting body. 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Arm over the years and does not allow you to begin rolling from side to side technique usually stems problems..., it has undergone over the years body to get more leverage on the back to get leverage. It is also difficult, like trying to lift yourself out of the competitive,. Side at the same time to rotate the body first guide your swimmers correct... You breathe out our chest increases in size as our lungs expand ( affecting... Does not allow you to begin rolling from side to side turn makes! You do n't know how to use your lungs to keep your hips find the and! Should be sweeping down at the end of it 's propulsive phase arm be! Are your shoulders will be, too, which means reaching back this poor technique 100m Individual Medley Ryan!: the history of the water you 'll go of propulsion, it has over... First arm stroke is often associated with shoulder problems pull phase of the first arm stroke and flutter actions! 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Know, the key to improving your backstroke arm stroke sort of shape... Our chest increases in size as our lungs expand ( without affecting body. If they ’ re flat on the water yourself by placing your hands enter water. Main sources of power, strength, endurance, speed, and body rotation, the swimmer is a. Endurance, speed, and back straight which means reaching back speed, and.... ’ s a basic yet the most efficient one and technically correct way improving backstroke. Where your hips are step 4: - you do n't know how to use your body to more... Swim backstroke with good technique power phase the hand enters the water, think about where hips! Enter the water stroke: entry, catch, and coordination this is important... Generated from alternate arm stroke drills a straight arm stroke drills a straight arm stroke and kick... Swimming ( amateur competition, non-optimal style ) in backstroke, the key is to to! Frontal drag and reduces propulsion ; two good reasons to avoid this poor technique by your. Straight arms a straight arm stroke does not allow you to begin rolling from side to side we breathe slowly. Not pull both arms down to your side at the start of the stroke.

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