BACKSTROKE DRILLS - Using a kickboard - … Learning to Swim Backstroke – Single-Arm Backstroke: The next swimming drills let you practice the arm recovery above the water. 9. A straight arm stroke is often associated with shoulder problems. Get into a horizontal position on your back. When the elbow gets to a 90 degree bend, push the water towards your hip. Allows for concentration on path of single-arm and carry-over to full stroke. Backstroke Technique. As you recover the arms, keep your chest open by bringing the arms up and around in an ARC -- as if you were drawing a rainbow -- and not directly up and over your head -- as if you just scored a touchdown. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. With a low pullbuoy: swim the backstroke holding a pullbuoy between your knees. As above but move both arms back behind the head into a stretched and streamlined position. Your arm starts extended along your side, with the palm turned inwards. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. Swimming : - backstroke arm stroke drills Of the many misconceptions about the backstroke arm stroke, the most common is that the arms remain straight throughout the stroke, like a windmill. Seated: swim the backstroke attempting to adopt a seated position and keeping your arm cadence extremely high (exercise to be performed for just a few seconds alternating with the two armed backstroke). Again, make sure you're focused on the motion of your arm, and the rolling of your shoulders. Stroke count from the backstroke turn flags Purpose: To introduce the swimmer to backstroke turns, by focusing on the approach by counting the number of strokes it takes from the backstroke turn flags. It’s a basic yet the most relaxing swimming style which expends minimal energy as … How often do we hear people say “I do not like the backstroke because you swim belly upwards”. Your aim is to reduce the number of strokes across the pool. FS – Catch-up Basic: With one arm extended out front, give an explosive pull with the other arm (continue body roll and flutter kicking as in regular Freestyle) and recover to the streamlined position. Sweep backward with your arm until your hand arrives at the level of your hips, and your arm is straight again. BACKSTROKE – Single Arm Nov 14, 2003 - By Glenn Backstroke Drills The catch and the rotation are two KEY components of backstroke. #1 – It’s all in the hips Like freestyle, backstroke requires a tight core and streamlined body rotation for ultimate efficiency. 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. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. Kick backstroke with dolphin legs to develop and improve abdominal strength. Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. Below you will find an overview of our series of articles to learn the backstroke. You will be the first to hear any news and find out about exclusive deals for members only. 4. BACKSTROKE ARM DRILLS Hesitation:This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. At that moment, exit the water thumb first with the active arm and start the recovery. You’ll keep that arm in this position for the rest of the length. “To see if you’re [over-extending], try … The float held on the chest provides support for the beginner and the single arm action allows easy learning without compromising the swimmer’s coordination. Your email address will not be published. At that moment, exit the water thumb first with the active arm and start the recovery. Bend your elbow and start to push back against the water with your palm and forearm. 2.One arm only: swim the backstroke using just one arm, keeping the other alongside your body. Sweep backward with your arm until your hand arrives at the level of your hips, and your arm is straight again. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. In this article, we’ll provide drills, hacks and tips to improve a swimmer’s backstroke starts. Your other arm doesn’t move and is extended forward all the time. I'm the owner of and main contributor to Enjoy-Swimming.com. This lets you focus better on the arm movements and avoids synchronization issues between both arms. Your arm exits the water thumb first and elevates in a circular movement until it points straight up, at a 90° angle with the water surface. Swimming Backstroke - Drills Backstroke - Drills Single Arm Backstroke will develop extra pulling strength and shoulder rotation. As above but one arm at the side whilst the other is back behind the head in the backstroke swimming position-little finger in the water, thumb out and the arm ideally in line with the shoulder. Practicing spin drill can teach your arms to move more quickly when it comes time to race! 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). Pull them out when it�s time to work on rotation. Pease recommends doing a drill that goes three strokes with the right arm followed by three strokes with the left, and so on. Learning how to perform an effective backstroke start can be a slow process. Hand should be turned with palm facing outwards and little finger entering the water first. However, to learn the arm movements correctly and to keep things simple, you’ll only practice one arm at a time. If you perform these exercises properly, you will soon realise that it is not so horrible to swim “belly upwards”! It’s the simplest – and most advanced – backstroke drill ever. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Try these three drills to maintain a powerful backstroke kick. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. The first swimming drill lets you execute the arm stroke movements with one arm while the other one is extended overhead: This drill starts exactly like the previous backstroke drills: Start the recovery above water with the other arm, using a correct technique: Once you’ve finished the arm recovery, your active arm starts its propulsive underwater phase. The next drill to learn to swim backstroke is similar to the previous one, but instead of keeping the idle arm extended forward, you’ll keep it at your side. Each article includes one or several drills/exercises to be mastered. © 2010-2020 Enjoy-Swimming.com. You should change the active arm with each length. As your right arm enters the water, your body will rotate towards the entering arm. Simple to explain: one-arm backstroke with legs crossed. Once you are comfortable doing one arm at a time, start alternating. Improper … You practiced this in Under Water Arm Sweeps: You should change the active arm with each length. 5. Your arm continues its half-circular movement forward, and the palm starts to rotate outwards. There are plenty of rotation drills. This drill helps you achieve the high hip position desired in backstroke. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill Timing- Simple=Not letting hands stop … Required fields are marked *. The three-pull, 10-kick drill is executed just as it sounds. Drills are about isolating certain moves and muscles, and Double-Arm Backstroke is designed to isolate your arms and back. BKA01 Category: Single Arm Backstroke Description: Normal backstroke but only stroking with one arm, the other arm down by the side. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Alternate 5, 10 or 15 metres with the right Once you feel balanced in that position, extend one of your arms forward under water. 7. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. 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. Swim the backstroke with one arm only, breathing in during the recovery phase and breathing out during the pull. JOIN US AND CATCH UP WITH OUR WEEKLY ROUNDUP! Following is a complete guide on the backstroke swim style is performed, the technique comprising of the arm and leg movement, body and head position, breathing plus drills and tips for both beginners and advanced swimmers. Perform four strokes holding the kickboard at hip height and four with it extended above your head. Back-pat one arm swim Reach straight up with one arm, and then bend at the elbow to bring the palm of that hand to touch the center of your upper back (or your neck or the back of your head, depending on flexibility.) The wrist should flex backwards just prior to…Continue reading → 10 drills all budding backstroke swimmers should try, 10 drills that will improve your butterfly, Top 10 exercises to improve your breaststroke, Butterfly: the importance of the leg kick, 6 mistakes to avoid if you want to improve your breaststroke, Breaststroke: it’s all about the leg kick. Alternating: pause for 2” as one hand enters the water and wait for the other hand to come round. Backstroke Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) Here are some simple exercises that can change your swim stroke very quickly. Your bicep will be near your ear and your elbow near the top of your head. 25 Save It is important to perform some technical exercises to learn how to breathe at the right time, improve your style and make it more economical and fun in practice. 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. Turn your palm so that it is facing backward. This makes this swimming drill more difficult than the previous one because the idle arm isn’t there to provide buoyancy to your head when the other arm ends its recovery forward. Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races. Hi, I'm Christophe! Sign up for the newsletter. 6. However, to keep things simple, you’ll practice the arm stroke movements one arm at a time. Body position is one of the backstroke basics. It is also difficult, like trying to lift yourself out of the pool with straight arms. Fists clenched: swim the backstroke with your fists clenched. Your arm will start to bend so that the palm and forearm are facing towards your feet. The movement of the arms in backstroke is somewhat unique. Front crossovers: take a short pause after every three arm strokes when one arm is extended along your side and the other behind your head; at this point, describe two complete semicircles in front of your body crossing your arms over in front of your face, first in one direction and then the other. Glass placed on your forehead: swim backstroke with a glass placed right in the middle of your forehead making sure it does not fall off. Backstroke drills/ Double arm pulling and leg kick Try swimming with both arms at the same time it develops the bent arm action as well as a shallow push through to your hips. Your head is aligned with your spine, and you look straight up towards the ceiling. Swim the backstroke breathing normally 3. As the arm recovers overhead, it stops in the straight up position. 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