swim, walk or run Push their belly-button towards the ceiling and push their bums up to float, spread out arms and legs The shoulders roll again with the shoulder of the recovering arm rolling upwards. As the hand sweeps inline with the shoulder, the palm changes pitch to sweep upwards and inwards. Propulsion is obtained from the sculling action of the hands and forearms. I work first on the recovery. The thumb or the back of the hand should exit the water first. Secondly it is very common to perform one arm pull at a time. SIGN UP FOR OUR FREE JUST SWIM MEMBERSHIP. The most common timing used is the six beat leg action this is complete by the time the cycle of the arms is complete. The elbow should then bend to 9o degrees and point to the pool floor. Elbows bend to 90 degrees and remain high. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. Learning to float well on the back is the first step in being comfortable with the backstroke. Kick in, kick out. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. The arm action then sweeps inwards towards the thigh and the palm faces downwards. To maximize your power in the backstroke, you should slightly roll your body from side to side. Teaching backstroke requires gradual skill development. Practicing the arm technique whilst holding a float on the chest is a good way of ensuring the hand is entering inline with the shoulder and that the arm pull is complete. The bent arm action is completed with the arm fully extended and the hand pushing downwards to counter balance the shoulder roll. PROGRESSION Body Position Kicking Single Arm Swimming Timing Dryland Strength. These drills will help to establish this feel for the water during the backstroke. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. This is the necessary starting point for the backstroke. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. Start every length with good posture and use swimming breathing (out through the nose, in through the mouth). Start standing and have the swimmers engage their core, tuck the hips under, and make sure the ribs are pressed in. When swimming the backstroke there are two parts to co-ordination the timing the leg action with your arms as well as the arms with each other. COACHING- TECHNICAL POINTS for SWIMMING ... BACKSTROKE Due to the required shoulder roll during backstroke swimming and a slightly weaker arm cycle, the legs play a more important part in adding a propulsive force to the stroke. Many people forget the arms are two points of contact for pushing the body out of the water. If you were to imagine that you are lying on a clock face with your head at the 12 oâclock position, your right arm will enter straight and inline with your shoulder at 11 oâclock. It teaches the swimmer the timing of the 2 kicks in Butterfly stroke. This version of backstroke arm action is used more by competitive swimmers. Have them put their hands by their side. SEE ALSO: The Best Books for Supporting Your Swimming Progress. As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). Swim Teach group where swimming teachers help beginners learn how to swim. I have the swimmers stand with both arms by the side and looking straight ahead. Learning a few related skills like how to turn and how to stay headed in a straight line can also help greatly. BACKSTROKE: TEACHING PROGRESSIONS & DRILLS David Durden Head Men’s Swimming Coach. This is the necessary starting point for the backstroke. Or, click here for more details. The shoulders will be slightly rounded. The arm also rotates so that the forearm and palm change from a backward, downward and outward facing position to a backward, upward and inward facing position. The arms are fully extended at the start of the stroke with the palms facing downwards and slightly outwards so that the thumbs are lower than the fingers. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. Need to contact Membership Services? For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. The shoulders roll again with the shoulder of the recovering arm rolling upwards. Both strokes are swum horizontally in the water with the body rolling on its long axis, both are asymmetrical with alternate arm stroking and alternate leg kicking, and in both, the arm pull is down the length of the body. There are two possible arm actions for backstroke: The arm should be straight and as inline with the shoulder as possible. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Backstroke Arms Demonstration In other words one arm completes a full arm pull cycle before the second arm begins its arm cycle. The arm can be compared to an oar, the blade of which is the hand. Step 1 : - Push off the wall for the backstroke, both arms extended over your head. Back Crawl Timing. Click here for more backstroke exercises. Backstroke: Now use both arms, repeating focus points above. BODY POSITION KICKING • How we kick in various positions • Double Arm UP/Double Arm DOWN • Single Arm (Rt up/Lt down & Lt up/Rt down) Body Position Kick - Arms Down. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. While this is happening, your left arm will be entering the water at 1 oâclock and the body rotates towards the entering arm. Two common faults cause backstroke arms to become weak and the overall stroke inefficient. The chin is pushed forwards as the arms are pushing back to the hips to breathe and the head goes down as the arms are pushed forwards to start the next stroke with eyes looking down. 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. The arms sweep downwards and inwards and the hands pull to their deepest point. Teaching the backstroke without these foundation skills is pointless.) In backstroke, the arm action will provide the majority of the propulsion. Mainstream Backstroke Teaching •Is the best technique being emphasized? Key points to master backstroke The fundamentals of backstroke and those of freestyle share many similarities. One-Arm Backstroke:Begin in extended back balance position. This in known as underwater recovery drill. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. I am a member of the Amazon Associates Program and I will earn a. Using one float Breathe in as arm lifts Breathe out as arm pulls down Whole stroke Breath in with one arm and out with the other. Simply click around and scroll about, or get in touch and ask me a question. Floating on his back has prepared your child to keep his body horizontal and his head in line with the rest of his body. Achieve a straight spine, firm core and good water- line. In backstroke, the arm action will provide the majority of the propulsion. The arm sweeps through the water in a semi-circle, pulling with force just under the water surface, pulling to the outside of the thigh. A3 Backstroke resource, Body, Legs, Arms and Breathing (BLAB) teaching points. Arms. “Like putting tomato sauce on a pizza?” Practical exercises, professional tips and a whole load more! The timing of back crawl is usually 6 leg beats to one arm cycle, with a regular breathing pattern. The backstroke start may sound simple, but it's more complex than it seems and there are ways to improve your start and follow through. But only rotate from the shoulders down: “You want to keep your head perfectly still and steady while your shoulders and hips rotate,” Georges says. The arm rotates through 180 degrees over the shoulder and the palm is turned outwards during recovery to ensure that the hand enters the water little finger first. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. Backstroke Teaching Progression Step #3 Teach Backstroke Arm Action. Learning how to do the backstroke perfectly is a simple matter of practicing your form. Walter Brack of Germany in 1904 won the first recorded Olympic 100 backstroke in 1.min 16.8 sec. The backstroke body position is parallel to the surface of the water; your head position can control what happens. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. Establish a productive kick. Key considerations for efficient survival backstroke are: The arm recovery will create frontal resistance, but if the hands 'slide' through the water towards the shoulders, it will minimize resistance. Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. Download my book 'How To Swim Backstroke', and discover the key parts that make swimming on your back a pleasure! As your right arm enters the water, your body will rotate towards the entering arm. - Arms and legs coming together at the end of each stroke forming a firm but comfortable seal between the legs and under the arms - Heat conservation and energy conservation If not, it is not survival backstroke and if you're a swim teacher and you are going to teach it wrong in this case your students are better off not learning it at all. Click below to download a copy to your computer, tablet or mobile device. As each skill is mastered the next skill is introduced maintaining the building block approach. The thumb or the back of the hand should exit the water first. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to … The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. But which technique works best for you? I ask her to engage her core, and then kick with straight legs, from the hips, and with the toes long and feet slightly turned in and pointed. How to Swim Backstroke. Backstroke arms provide the power and drive when swimming on the back, so correct technique is a must. Teaching Practices Teaching Points. The backstroke, or back crawl, uses alternating and opposite arm movements. Pease goes through drills one arm at a time to keep the focus singular. The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. If the hand enters the water wide of the shoulder line then the arm pull with be incomplete and lack power. The straight arm pull - easier to learn and used in more recreational swimming. Step 1: Nothing But Kick Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. Get in touch using the details below. Students may chose whichever form of travelling around e.g. This means turning the arms and hands into powerful paddles. ", Sign up for the Swim Teach Newsletter and get Free Stuff, Top Tips, and Loads More -Straight to Your Inbox, #1 The Complete Beginners Guide To Swimming. Read our backstroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. Teach Backstroke Kick To teach backstroke kick, I start on land with the swimmer on a mat, and with one or two pull buoys under her head, and with arms by the side. So, when one arm is by your child’s side, the other should be by their head. At the end of the down sweep, the hands sweep inwards and slightly upwards. Your little finger will enter the water first with your palm facing outwards. Liz$Myers$2013$ Backstroke*Teaching*Points* Body*Position:* Head$back,$ears$in$the$water* Look$straight$up$at$the$ceiling* Should$be$like$a$rocket$not$a$banana$ As the arm pulls through to completion, the overall path should follow the shape of the letter S. 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. Breaststroke Arm Action This raises the body in the water. Firstly the upper arm must brush past the ear and the edge of the hand must enter the water in line with the shoulder. Develop techniques within backstroke and make students comfortable exploring the new stroke. When the elbow gets to a 90 degree bend, push the water towards your hip. The legs perform a flutter kick, similar to the one used in … The palm should always face the direction of travel. Breaststroke arms standing (poolside or shoulder high in water) Establishes the correct arm action.Begins to address swimmers who pull down to the their thighs Keep arms in front of shoulders. Floating on his back has prepared your child to keep his body horizontal and his head in line with the rest of his body. 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. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. Teaching points. Swimming backstroke/ leg action timing. Your arm will start to bend so that the palm and forearm are facing towards your feet. As your body rotates, your right thumb or back of wrist will exit the water first. Start with your child standing in the water. Once this has been mastered then the swimmer can practice the full stroke ensuring the arms are performing continuous cycles. During this phase, the whole arm moves backward, upward and inward as a unit. I've been teaching swimming for over 30 years and I built this site so that I can share all my knowledge, wisdom and experience from the thousands of swimming lessons I have had the pleasure of teaching. If it's tried and tested exercises with specific teaching points that you're after, then the solution is right here. Backstroke arms are also similar to freestyle in that they both are always moving and kept opposite one another. Your nose should point up toward the sky/ceiling. The motion itself is much different from freestyle, though, which is where swimming with fists or paddles comes into play. –Two common points of emphasis are: •Deep catch –Dig deep upon arm entry to find the “still” water –Then pull up and finish down –Bernoulli-based propulsion (lift) •Rotation –Swim on your side, rotate as much as possible The shoulders roll and the elbow bends slightly as the arm sweeps downwards and outwards. Use the focus points above. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. "Hello, I'm Mark Young, creator of Swim Teach. Teaching the backstroke without these foundation skills is pointless.) The extended arm is the one you will stroke with for the entire length. Backstroke Arm Technique Tips. Come on over, upload your videos of you swimming and get some tips and advice. Elbows tuck into the sides as the hands are pulled inwards towards the chest and the chin. Hand should be turned with palm facing outwards and little finger entering the water first. Backstroke arms are continuous and rhythmical and provide most of the power and drive of the swimming stroke. Sweep, the whole arm moves backward, upward and inward as a.... Mark Young, creator of Swim Teach group where swimming teachers help beginners learn to! 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Shoulder, the arm pull with be incomplete and lack power, when one arm is by your child s! Achieve a straight spine, firm core and good water- line then sweeps inwards towards the entering arm 90... Maximize your power in the backstroke perfectly is a must engage their core, tuck the under... Qualifying purchases at no extra cost to you recovery drill so if you 're after, then arm... To a 90 degree bend, Push the water whichever form of travelling around e.g known as underwater drill. In 1904 won the first step in being comfortable with the left arm in extended... Skills like how to Swim 're a fellow teacher, beginner swimmer or an,. Head Men ’ s side, the blade of which is the beat.
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