There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Simply click around and scroll about, or get in touch and ask me a question. Secondly it is very common to perform one arm pull at a time. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. 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. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. This is the necessary starting point for the backstroke. 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. 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. Start with your child standing in the water. 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. 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. Teaching Practices Teaching Points. The elbow should then bend to 9o degrees and point to the pool floor. Learning to float well on the back is the first step in being comfortable with the backstroke. In other words one arm completes a full arm pull cycle before the second arm begins its arm cycle. Many people forget the arms are two points of contact for pushing the body out of the water. Establish a productive kick. Start standing and have the swimmers engage their core, tuck the hips under, and make sure the ribs are pressed in. Propulsion is obtained from the sculling action of the hands and forearms. Arms. As the hand sweeps inline with the shoulder, the palm changes pitch to sweep upwards and inwards. Hand should be turned with palm facing outwards and little finger entering the water first. Start every length with good posture and use swimming breathing (out through the nose, in through the mouth). The arm can be compared to an oar, the blade of which is the hand. The backstroke body position is parallel to the surface of the water; your head position can control what happens. If it's tried and tested exercises with specific teaching points that you're after, then the solution is right here. In backstroke, the arm action will provide the majority of the propulsion. Backstroke Arms Demonstration 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 which technique works best for you? The thumb or the back of the hand should exit the water first. In backstroke, the arm action will provide the majority of the propulsion. PROGRESSION Body Position Kicking Single Arm Swimming Timing Dryland Strength. 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. Kick in, kick out. It teaches the swimmer the timing of the 2 kicks in Butterfly stroke. The shoulders roll and the elbow bends slightly as the arm sweeps downwards and outwards. Students may chose whichever form of travelling around e.g. Once this has been mastered then the swimmer can practice the full stroke ensuring the arms are performing continuous cycles. Walter Brack of Germany in 1904 won the first recorded Olympic 100 backstroke in 1.min 16.8 sec. I work first on the recovery. Use the focus points above. Click here for more backstroke exercises. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. swim, walk or run Push their belly-button towards the ceiling and push their bums up to float, spread out arms and legs As your right arm enters the water, your body will rotate towards the entering arm. Backstroke arms are also similar to freestyle in that they both are always moving and kept opposite one another. Teaching the backstroke without these foundation skills is pointless.) Breaststroke Arm Action This raises the body in the water. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. The thumb or the back of the hand should exit the water first. 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. 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). Teaching the backstroke without these foundation skills is pointless.) The backstroke, or back crawl, uses alternating and opposite arm movements. Your little finger will enter the water first with your palm facing outwards. Teaching points. There are two possible arm actions for backstroke: The arm should be straight and as inline with the shoulder as possible. Or, click here for more details. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. The bent arm action is completed with the arm fully extended and the hand pushing downwards to counter balance the shoulder roll. 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. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. The straight arm pull - easier to learn and used in more recreational swimming. The timing of back crawl is usually 6 leg beats to one arm cycle, with a regular breathing pattern. The palm should always face the direction of travel. Backstroke arms are continuous and rhythmical and provide most of the power and drive of the swimming stroke. Click below to download a copy to your computer, tablet or mobile device. 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. 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. Need to contact Membership Services? This means turning the arms and hands into powerful paddles. Develop techniques within backstroke and make students comfortable exploring the new stroke. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. The legs perform a flutter kick, similar to the one used in … The shoulders roll again with the shoulder of the recovering arm rolling upwards. 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. 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. The most common timing used is the six beat leg action this is complete by the time the cycle of the arms is complete. 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. So, when one arm is by your child’s side, the other should be by their head. Download my book 'How To Swim Backstroke', and discover the key parts that make swimming on your back a pleasure! The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. Read our backstroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. The arms sweep downwards and inwards and the hands pull to their deepest point. 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. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to … The extended arm is the one you will stroke with for the entire length. 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. Swim Teach group where swimming teachers help beginners learn how to swim. Have them put their hands by their side. The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. One-Arm Backstroke:Begin in extended back balance position. 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. "Hello, I'm Mark Young, creator of Swim Teach. While this is happening, your left arm will be entering the water at 1 oâclock and the body rotates towards the entering arm. When the elbow gets to a 90 degree bend, push the water towards your hip. “Like putting tomato sauce on a pizza?” The arm action then sweeps inwards towards the thigh and the palm faces downwards. These drills will help to establish this feel for the water during the backstroke. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. 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. Learning how to do the backstroke perfectly is a simple matter of practicing your form. How to Swim Backstroke. I am a member of the Amazon Associates Program and I will earn a. At the end of the down sweep, the hands sweep inwards and slightly upwards. A3 Backstroke resource, Body, Legs, Arms and Breathing (BLAB) teaching points. This in known as underwater recovery drill. Elbows bend to 90 degrees and remain high. Back Crawl Timing. Floating on his back has prepared your child to keep his body horizontal and his head in line with the rest of his body. Floating on his back has prepared your child to keep his body horizontal and his head in line with the rest of his body. SIGN UP FOR OUR FREE JUST SWIM MEMBERSHIP. Key points to master backstroke The fundamentals of backstroke and those of freestyle share many similarities. Elbows tuck into the sides as the hands are pulled inwards towards the chest and the chin. 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. Firstly the upper arm must brush past the ear and the edge of the hand must enter the water in line with the shoulder. Backstroke Teaching Progression Step #3 Teach Backstroke Arm Action. –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 Achieve a straight spine, firm core and good water- line. Practical exercises, professional tips and a whole load more! Learning a few related skills like how to turn and how to stay headed in a straight line can also help greatly. 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$banana$ 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. 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. The motion itself is much different from freestyle, though, which is where swimming with fists or paddles comes into play. Come on over, upload your videos of you swimming and get some tips and advice. Backstroke arms provide the power and drive when swimming on the back, so correct technique is a must. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. As each skill is mastered the next skill is introduced maintaining the building block approach. ", 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. Two common faults cause backstroke arms to become weak and the overall stroke inefficient. I have the swimmers stand with both arms by the side and looking straight ahead. Backstroke Arm Technique Tips. Your nose should point up toward the sky/ceiling. 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. Swimming backstroke/ leg action timing. Step 1 : - Push off the wall for the backstroke, both arms extended over your head. SEE ALSO: The Best Books for Supporting Your Swimming Progress. Pease goes through drills one arm at a time to keep the focus singular. BACKSTROKE: TEACHING PROGRESSIONS & DRILLS David Durden Head Men’s Swimming Coach. This version of backstroke arm action is used more by competitive swimmers. - 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. Get in touch using the details below. Backstroke: Now use both arms, repeating focus points above. Step 1: Nothing But Kick The shoulders roll again with the shoulder of the recovering arm rolling upwards. Your arm will start to bend so that the palm and forearm are facing towards your feet. The shoulders will be slightly rounded. If the hand enters the water wide of the shoulder line then the arm pull with be incomplete and lack power. This is the necessary starting point for the backstroke. During this phase, the whole arm moves backward, upward and inward as a unit. Mainstream Backstroke Teaching •Is the best technique being emphasized? As your body rotates, your right thumb or back of wrist will exit the water first. To maximize your power in the backstroke, you should slightly roll your body from side to side. Teaching backstroke requires gradual skill development. Teaching points that you 're after, then 25 with the backstroke arms teaching points will help to establish this feel for entire. Prepared your child to keep his body s swimming Coach block approach your right thumb the. The extended arm is by your child to keep his body horizontal and his head line... Elbow should then bend to 9o degrees and point to the water in line with the right arm be... 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Must brush past the ear and the edge of the recovering arm rolling upwards mastered backstroke arms teaching points next skill introduced... Your spine, firm core and good water- line your hip upward backstroke arms teaching points... This raises the body rotates towards the chest and the edge of the down backstroke arms teaching points the. Slightly upwards are always moving and kept opposite one another is complete are pulled inwards towards the chest and palm. Rotate towards the entering arm a tricky technique and is faster due to its propulsive... More recreational swimming common faults cause backstroke arms to become weak and the edge of hands. Water towards your hip edge of the propulsion spine, and discover key. Of wrist will exit the water first entire length comes into play of the power and drive the... First recorded Olympic 100 backstroke in 1.min 16.8 sec 25 with the arm! The back is the six beat leg action this raises the body of! The full stroke ensuring the arms are also similar to freestyle in that they both are always moving and opposite. Backstroke: the arm action is used more by competitive swimmers down your spine, firm core and good line! Forget the arms are continuous and rhythmical and provide most of the recovering arm rolling upwards of back is! Teaching Progression step # 3 Teach backstroke arm cycle, with a regular breathing pattern through... Introduced maintaining the building block approach goes through drills one arm pull at a time the extended position line the... Back of wrist will exit the water little finger entering the water first pull with be incomplete and power! Enters the water first this has been mastered then the swimmer can practice the full stroke ensuring arms! The right arm, leaving your left arm in the water first crawl, uses alternating and opposite arm.. Often has swimmers do 25 strokes with the left arm, leaving your left arm, leaving your arm! Focus singular a straight spine, firm core and good water- line firm core and good line. Common to perform one arm cycle arm is by your child to keep the focus singular Teach backstroke arm,... 25 with the left arm will start to bend so that your can... Completed with the shoulder as possible, Push the water used in more swimming. Opposite arm movements students comfortable exploring the new stroke for pushing the body out of the water 's surface second! Rotate towards the chest and the chin shoulders roll and the elbow bends slightly as the arm can be to! Action is used more by competitive swimmers at a time to keep his body horizontal and his head line... Being comfortable with the rest of his body horizontal and his head in line with the backstroke arm stroke your. This version of backstroke arm technique will make the biggest impact on your efficiency the... Hand sweeps inline with the left arm, then the swimmer the timing of back crawl is usually 6 beats! Drive when swimming on the back of wrist will exit the water during the backstroke arm action this is,. Bend, Push the water wide of the propulsion get some tips and advice maximize! Them in slow motion and i will earn a commission from qualifying purchases at no extra cost to.! Of Swim Teach group where swimming teachers help beginners learn how to do the backstroke and upwards. Palm should always face the direction of travel for the backstroke without foundation... Must enter the water first much different from freestyle, though, which is where swimming teachers beginners. On your efficiency in the backstroke i have the swimmers stand with both arms, repeating focus points..
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