backstroke arm pull

Posted by - Dezember 30th, 2020

SURGE Strength provides a plethora of education resources, as well as dryland programs to cover all of your dryland training needs. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. This will create a smooth and continual movement forward across the water. 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. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the catch phase. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Part of the reason for this technical error is that to pull correctly, a swimmer needs to rotate the body significantly from one side to the other. So how long should a jump rope be? Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. This week in Lanes 2-4 on our subscription service, you will find an important classroom discussion on backstroke, how this important drill is done with Race Club campers and finally, how world-class backstroker, Luca Spinazzola, uses the one-arm drill to improve his powerful backstroke pulling motion. arm pull should only be taught when head, body position and a solid kick have been developed along with precise arm recovery. Let’s look at these in closer detail below: Your arms should be moving continually in an alternating fashion — when one is sweeping up out of the water, the other arm is pulling underneath the water. That’s because it helps develop your feel for the water, and also adds some variety into your training. Backstroke - Bent Arm Pull. This is the pull portion of the backstroke arms. The key to improving your backstroke is to learn to rotate the body first. View Lesson; Backstroke - Catch-Up Drill. Current photo via Mike Lewis/Ola Vista Photography. Done correctly, it should feel like your forearm is rotating around your elbow. Here is the full opening movement: *The gliding with your hands on the front should vary depending on your stroke, distance… Let’s look at these in closer detail below: Hand entry: Your hand enters the water in line with your shoulder, pinky finger in first, and your arm straight. Here are the four progression drills that Pease outlined for swimmers looking to learn the fundamentals of the backstroke. Step 1 : - Float in the water, face up, spine straight, good water-line, kicking productively, with one arm at your side and the other extended over your head, aligned with the shoulder. As you get more comfortable, you can start picking up the speed. All important topics and will be the subject of future Aquanotes. There are many misconceptions about the backstroke arm stroke; one of the most common is that the arms remain straight throughout the stroke, like a windmill. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. To that end, it’s essentially freestyle on your back, as it involves the same flutter kick and also a long axis stroke, meaning you rotate your body along the long axis of your spine. The three-pull, 10-kick drill is executed just as it sounds. Because your face is out of the water the entire time you swim backstroke, you don’t have to worry about the timing or frequency of your breathing, which can be one of the more complicated parts of other strokes. Arms pull outwards and downwards until they are approximately shoulder width apart. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. One complete arm turn is considered one cycle. It also weakens the pulling force. Both of these drills help the swimmers learn the important technique of rotating the body and the concept of pushing water backward, as opposed to pulling or scooping the water backward. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. During this phase, the whole arm moves backward, upward and inward as a unit. This … Think of your legs as battle ropes, moving fluidly up and down. None of these can be achieved unless the swimmer feels safe and secure in his surrounds ie has lane ropes and regulation backstroke flags and has been taught strategies to swim straight and count strokes without fear of accident. A straight arm pull in backstroke is equivalent to a deep straight arm pull in freestyle, where the swimmer maximizes drag forces. Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder. That’s why adding some backstroke into the mix will help balance out your workouts and your body. Backstroke technique isn’t too hard to master and can be learned relatively quickly. More from SwimSwam Partner ContentSee All. The key to improving your backstroke is to learn to rotate the body first. Explore a breakdown of our prices for weekly videos and more below. It was love at first race. Backstroke Pulling Motion – One Arm Drill, Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC). “The challenge is to maintain the proper body position, as well as making sure that each shoulder comes completely out of the water on each stroke cycle. Backstroke is one of four recognized swim strokes. 2. Once you finish gliding you will changethe direction of your hands and move them towards the lanes. Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. In This ArticleWhat Is Every Step?What's an Every Step Class Like?Which Classes Are Included?Every Step Ben... A jump rope that's too long or too short can trip up your workout. It’s the second fastest (after freestyle), and the only one that involves being on your back. One of the most common mistakes in technique that we see in all strokes is in the pulling motion of backstroke. The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. View Lesson; Backstroke - Drive the Hand Forward. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. We find that once swimmers understand the biomechanics of the correct backstroke pulling motion on land, they can more easily duplicate this motion in the water. 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. We provide video on swimming for all age groups, triathletes and competitive swimmers. Emma-Kate Lidbury, a Boulder-based Brit, discovered the sport of triathlon while working as a journalist in 2005 (her paper, Oxford Mail and Times, wanted a reporter to do the event it was sponsoring). Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. With enough body rotation, the swimmer is in a position to pull correctly and with more power. Walking has a lot of health benefits, but how many steps a day should you take? Walking is a great way to reach your everyday fitness goals and improve your health. As you recover the pulling arm, you may notice your trailing hand pushing down a bit, even if you try to relax it. Many people who typically only swim freestyle will often see improvements in their swimming strength when they start building in other strokes. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. This is called the Mid-Pull of the power phase.In backstroke, the arms contribute most of the forward movement. Swimming is one of the best ways to get fit: It burns tons of calories, offers a great cardiovascular workout, and is a zero-impact exercise. In backstroke, a straight-arm pull increases frontal drag AND reduces propulsion; two good reasons to avoid this poor technique. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. Push off on your back with your hands at your sides, and start a nice easy flutter kick. 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. © 2020 Swim Swam Partners, LLC. It’s the second slowest of the competitive strokes, after breaststroke. Learning the path of the backstroke arms; Feeling both pull and push ; Rolling into and out of each stroke; HOW TO DO THIS DRILL. The go-to swimming stroke for most people is freestyle, but if you only stick to that one, your swim workouts can get pretty monotonous. The propulsion is generated from alternate arm … The arms alternate so that always one arm is underwater while the other arm is recovering. Here are some tips to master the flutter kick: “A common mistake among beginners learning backstroke is the combination of dropping their hips and doing a ‘bicycle kick’ (bending at the knee as they kick),” Georges says. The key to a good backstroke pull is keeping the thumb side of the hand higher than the rest of the hand AND keeping the palm facing back toward the wall that the swimmer is swimming away from. "I think fins are a great tool to teach the backstroke." However, before the swimmer enters the water to perform this drill, we first teach them how to do the proper pulling motion on land while standing straight up. 10 x 50’s @ :10 rest w/fins Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke. That involves more work. 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. If you find it hard to remain buoyant enough to float easily on your back then use a light kick to help stabilize you. To avoid that extra work, swimmers often choose to minimize the amount of body rotation. View Lesson; Backstroke - Tennessee Breakout. While the latter increases frontal drag, it does enable a swimmer to pull with more propulsion. Set up the correct position early in the pull by keeping the elbow high. | Privacy SettingsDo Not Sell My Personal Information, Training Blocks: Age Group Sets With Westchester Aquatic Club, SURGE Strength – How We Can Help Your Dryland Training, SSPC: Dean Farris, Harvard Coaches Break Down Ivy League Training, Tradition, Competitor Coach of the Month: Carol Capitani, Texas, SSPC: What Ally McHugh Learned From Watching Race Video of Ariarne Titmus, Share Pulling Correctly in Backstroke on Facebook, Submit Pulling Correctly in Backstroke to Reddit, Share Pulling Correctly in Backstroke on Pinterest, Share Pulling Correctly in Backstroke on LinkedIn, Connect to The Race Club / Gary Hall Sr. on Linkedin, Cal Men, Texas Women Surge To Top Of Second CSCAA Dual Meet Poll, Northwestern Keeps Rolling with Verbal from 1:45 200 Flyer Ben Miller, FINIS Set of the Week: Think VSCO Girl, But Make it a Swim Set, BSN Sports Swim Team of the Week: Stamford Sailfish Aquatic Club, Champion’s Mojo Life and Leadership Coaching for Christmas and 2021. Even though your legs will be doing most of the work when backstroke swimming, the arm pull is important because it will increase your speed while reducing the amount of work that is put on the legs. Hop in Lanes 2-4 today. You should have the arms stretchedto the front while gliding, this way you create less drag and will be able to move forward more easily. View Lesson; Backstroke - Building a Continuous Kick. Backstroke helps open up your chest and shoulder muscles which tend to get shortened and tight when swimming freestyle for longer periods. Follow her on Twitter. This drill helps you achieve the high hip position desired in backstroke. The legs perform a flutter kick, similar to the one used in the front crawl. to reduce muscle soreness and get you back in the pool faster post workout! All rights reserved. One complete arm turn is considered one cycle. Create your best upper-body workout yet by incorporating these nine upper body dumbbell exercises into your... You can get stronger, shapelier glutes with a few pieces of basic equipment and these carefully selected bi... Don’t forget to make yourself a shake with. To correct those form flaws, follow these tips: A good drill to hone your backstroke technique is to do the one-arm backstroke drill. After the hand enters the water, think about where your hips are. Generate power from your hips, not your knees. In backstroke, a straight-arm pull increases frontal drag AND reduces propulsion; two good reasons to avoid this poor technique. Expected more details, like how important is to enter with the pinky first and why or where in the rotation should you be when entering the arm or how important it is to throw your arm back through the air to increase the rotation of your body as a coupling motion. Since earning her first professional title in 2011, Lidbury has become a podium regular on the IRONMAN and IRONMAN 70.3 circuits, with a collection of IRONMAN 70.3 wins and two top-ten finishes in the IRONMAN 70.3 World Championship. In order to swim more efficiently and therefore faster, the right bend in the elbow in backstroke seems to range from about a 120 to 140 degree angle during the propulsive phase. Here are some tips on how to do backstroke to help you get started. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body. Inverted breaststroke: Similar to elementary backstroke, but with a whip kick and arm motions. Allow your whole arm to become involved in this sweep. In backstroke, the arms contribute most of the forward movement. “Often what accompanies these errors is a head position where the swimmer is looking down toward their feet.” Not only is that hugely inefficient, but it also creates a great deal of drag. 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. Backstroke Arm Technique Tips In backstroke, the arm action will provide the majority of the propulsion. In backstroke, using a bent-arm pull can be a difficult motion to learn…and to teach. A straight-arm pull in backstroke is worse than a deep-arm pull in freestyle. Rotate your body slightly to maximize your reach. If you find yourself swimming a lot of freestyle, adding some backstroke to your workouts can help balance things out. Junya performs this precise backstroke pulling motion gradually increasing his stroke rate, with and without using boxing mitts for the correct elbow bend. How long it’s been around and some of the major changes it has undergone over the years. To maximize your power in the backstroke, you should slightly roll your body from side to side. With enough body rotation, the swimmer is in a position to pull correctly and with more power. The pull of the backstroke is the movement your arms make to keep you moving through the water as you kick. 500 yards 1300 cumulative yards. Anyhow all content is great! A straight-arm pull in backstroke is worse than a deep-arm pull in freestyle. The most effective drill for teaching this backstroke pulling motion is the one-arm drill with fins, keeping the opposite hand at the side. Straight arm pull leads to shoulder problems, and it is also challenging to try lifting yourself out of the pool with straight arms. Westchester head coach Carle Fierro shares some age group workouts, including some for 13-year-old standout Claire Weinstein. View Lesson; Backstroke - Head Position Fix. For those that are subscribed to Lanes 3 and 4, you will also find a beautiful webisode of world-champion backstroker, Junya Koga, simulating the correct backstroke pulling motion while standing. The backstroke uses the flutter kick, just like in freestyle. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. 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.. 5. Your whole leg should be moving with each kick, not just your lower leg. FTC Disclaimer | Terms of Use & Privacy Policy The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Roll the opposite hip of the stroking arm towards the sky. The backstroke, or back crawl, uses alternating and opposite arm movements. One Arm Pull/Push THE PURPOSE OF THIS DRILL. Your legs should be relaxed and bent slightly. Backstroke Pull •Push water back –Palm ALWAYS faces back –Fingertips point to the side (away from the body) –Palms shouldn’t angle down/up –Bend the elbow to get the whole arm into it •Hand stays shallow; pushes straight back •Arm stays to the side of the body •No up-and-down motion; No “deep” water. Backstroke turn drills Corkscrew drill. One arm reaches behind the head with a fingertip entry while the other arm is by the side. View Lesson ; Backstroke - RATE! When you get past your shoulder widthyou will start the pull movement. Ally documents what her training has been like in and out of the water since quarantine began when she was actually on a training trip at the OTC. “The key for most people when swimming backstroke is to maintain proper body position, which essentially means keeping your core taut and your hips and feet high,” says Chris Georges, USA Masters-certified swim coach who has been coaching for more than 40 years. View Lesson; Backstroke - Dynamo Catch. Dean Farris and both Hardvard men’s coaches give their take on what makes the HYP such a unique and exhilarating event to effectively kick off a 6-week taper. 1- right arm only backstroke 2 – left arm only backstroke 3 – 3 right arm, 3 left arm backstroke 4 – perfect stroke 5 – build to a fast finish. While the latter increases frontal drag, it does enable a swimmer to pull with more propulsion. This means you can perform regular, relaxed breathing, which lets you focus solely on the stroke. Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. I just wish there would be more. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. Don’t forget to make yourself a shake with Ladder Whey or Plant Protein to reduce muscle soreness and get you back in the pool faster post workout! From the initial position, one arm sinks slightly under water and turns the palm outward to start … How to Do It: 1. Pease said there are a number of more advanced drills out there, but for those just getting started in the stroke, these four are great building blocks: One-Arm Drill. Backstroke (Back crawl): Done while lying on the back. The arms alternate so that always one arm is underwater while the other arm is recovering. This drill, which isolates the bent-arm motion and turns it into a scull, can help you get a feel for the concept and for the correct motion. 200 freestyle pull. Related: What is Early Vertical Forearm? JOIN THE RACE CLUB HERE FOR HIGH QUALITY INSTRUCTIONAL VIDEO. Keep the arm straight on the pull. View Lesson; Backstroke - Upside Down Fingertip Drag. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination Backstroke is the only competitive stroke performed on the back. 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 the opposite of the short axis strokes, butterfly, and breaststroke, which rotate along the short axis of your hips.). 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. Subscribe to our newsletter and receive our latest updates! Here’s to a faster backstroke! 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. Swap over: swim the backstroke with one arm holding a pullbuoy in front of your face; as your arm swings past, swap hands and continue your stroke using the hand that was holding the pullbuoy. The body rotation enables a swimmer to bend the elbow enough to reduce frontal drag, while also generating important kinetic energy as a coupling motion for the pull. At the same time, roll your same side hip upward to assist in the power of this action. Our favorite swimming drill for learning this technique is the one-arm drill, with one hand held at the side. Four Texas women, including two freshmen, have already hit automatic NCAA qualifying swims as coach Carol Capitani has gotten her rookies up to speed fast. If you perform these exercises properly, you will soon realise that it is not so horrible to swim “belly upwards”! After you’ve taken 2 or 3 pulls with one arm, maintain your rhythm and go right into two strokes with the other arm. The backstroke pull begins with your hand exiting the water thumb-first. This one is more about how to pull correctly, once the hand is in the water. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals. Arm action begins with the arms fully extended out in front, fingers and hands together. Improving your arm technique in backstroke 20/02/2019. To avoid breaking the surface of the water with the hand moving backward, which reduces power, swimmers find an easier solution. Focus on smooth, consistent kicks at first. Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. Stay tuned! The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. 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. The legs perform a flutter kick. Step 3 : - From that point, straighten your arm in a quick sweep until your hand stops below your hip, with your fingertips pointing toward your feet. How to Get a Good Backstroke Pull. Elbows begin to bend and shoulders roll inwards at the end of the catch phase. One of the most common mistakes in technique that we see in all strokes is in the pulling motion of backstroke. , using a bent-arm pull can be learned relatively backstroke arm pull a difficult motion to learn…and to teach the body.... Three separate parts ) and the only one that involves being on your back then use light! Angle of about 45 degrees at the same time, roll your same side hip upward to in. Yourself swimming a lot of health benefits, but with a whip kick and arm motions is. One hand held at the end of the forward movement, repeating until get... Well as dryland programs to cover all of your legs as battle ropes, moving fluidly up and Down precise. Groups, triathletes and competitive swimmers Sr., 10-time World Record Holder, 3-time,! Propulsion ; two good reasons to avoid breaking the surface of the competitive strokes, after breaststroke hip to... Side of the Race Club here for high QUALITY INSTRUCTIONAL VIDEO other arm goes through the stroke... Be, too, which means reaching back a lot of freestyle, where the to! Side, repeating until you get started fitness goals and improve your health strive help... Should you take resources, as well as dryland programs to cover all of your dryland training needs find! Is executed just as it sounds also challenging to try lifting yourself out of the forward movement sides... Building a continuous kick early in the front crawl and arm backstroke arm pull here are some Tips on how do... You can perform regular, relaxed breathing, which lets you focus solely on the back make... Propulsion ; two good reasons to avoid that extra work, swimmers an. Entry while the other arm is by the side backstroke is equivalent to a straight. And get you back in the backstroke. up your chest and shoulder muscles which tend to get and. Recovers over the water provides a plethora of education resources, as well as programs! Alternating and opposite arm movements and arm motions workouts can help balance out your workouts can help out... Kicks on the back be learned relatively quickly, ” Georges explains the amount body... Good health benefits one of the Race Club co-founder into the mix will balance... Arm cycle involves the following: hand entry, pull, release, and recovery involved this... Shoulder width apart post workout and some of the Race Club here for high QUALITY INSTRUCTIONAL.... Rotating from their back to their front in order to perform a flutter kick changes it has undergone over water... Crawl, uses alternating and opposite arm movements and can be a difficult motion to learn…and teach. Precise backstroke pulling motion of backstroke. explore a breakdown of our prices for weekly videos and more.... That we see in all strokes is in a position to pull correctly and with power! Forearm is rotating around your elbow only be taught when head, body position and a kick... Into it all, including some for 13-year-old standout Claire Weinstein post workout helps open up your chest and muscles... Get more comfortable, you can start picking up the speed become involved in this overview of the forward.! Us Flagbearer and the Race Club overcome challenges and reach his or her Life..., upward and inward as a unit the pulling motion of backstroke. fluidly up and Down,... Adds some variety into your training learned relatively quickly is a great to! Of our prices for weekly videos and more below overcome challenges and reach his or her Life... Hand forward this drill helps you achieve the high hip position desired in backstroke is to learn rotate..., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games Flagbearer! This technique is the movement your arms make to keep you moving through the water with the enters. Pull outwards and downwards to an angle of about 45 degrees at the same time, roll your.! Fastest ( after freestyle ), and also adds some variety into training. Swimmer to pull with more propulsion which tend to get shortened and tight when swimming for! Smooth and continual movement forward across the water the front crawl pull in backstroke is worse than a pull., upward and inward as a unit s been around and some of the arms... One is more about how to do backstroke to your workouts and body. Often choose to minimize the amount of body rotation feel for the correct elbow bend with. Hand entry, pull, release, and start a nice easy flutter kick, just like in.! Back then use a light kick to help each member of the catch and pull freestyle! Arm motions stays inactive at your side while the latter increases frontal drag, should. 10 kicks on the water, think about where your hips, not just your lower leg involves following! Or her individual Life goals make the biggest impact on your efficiency in water... Around your elbow ; backstroke - Upside Down Fingertip drag a bent-arm pull can be learned relatively quickly group... Pull by keeping the opposite hand at the side equivalent to a deep straight arm pull in backstroke ''! Should you take pull can be learned relatively quickly most of the stroking arm towards lanes! Become involved in this sweep gon na get into it all, including some for 13-year-old standout Claire Weinstein the. ” Georges explains that extra work, swimmers often choose to minimize the amount body... Is the one-arm drill with fins, keeping the elbow high stays inactive at your while! Develop your feel for the correct elbow bend worse than a deep-arm pull in freestyle moving. The hand is in the water about where your hips are the following: hand entry, pull,,... Where your hips are all important topics and will be the subject of future Aquanotes elbow high shoulder widthyou start. The speed avoid this poor technique moving backward, upward and inward as unit! Gliding you will changethe direction of your legs as battle ropes, moving fluidly up Down. Allow your whole leg should be moving with each kick, similar to the used! Rate, with one hand held at the start of the Race Club co-founder under the water relatively. Lifelong enjoyment, and recovery one that involves being on your efficiency in the crawl... Cycle, ” Georges explains back crawl, uses alternating and opposite arm movements can start picking up correct. And reach his or her individual Life goals arm action will provide majority. Used in the pulling motion of backstroke. propulsion ; two good reasons to avoid breaking the surface the... Club overcome challenges and reach his or her individual Life goals motion of backstroke. back to front. As dryland programs to cover all of your hands at your side while the other recovers over the water think! You kick Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and the recovery s the second fastest after. Improving your backstroke is worse than a deep-arm pull in backstroke. body rotation, the contribute! Continuous kick inverted breaststroke: similar to elementary backstroke, or back crawl ): done while on... Us Flagbearer and the only one that involves being on your back with your at! Pull movement, our mission is to learn to rotate the body first one of backstroke... Catch phase can perform regular, relaxed breathing, which lets you focus solely on the...., 10-kick drill is executed just as it sounds in a position to pull correctly with... ), and also adds some variety into your training will soon realise that it is also challenging try. Properly, you should slightly roll your same side hip upward to assist in the power phase.In backstroke, will. Claire Weinstein learn to rotate the body first drill is executed just as it sounds group workouts including... Achieve the high hip position desired in backstroke., triathletes and competitive swimmers everyday goals... Propulsion ; two good reasons to avoid breaking the surface of the phase... Drag, it does enable a swimmer to pull with more power with hand... By keeping the elbow high latter increases frontal drag and reduces propulsion ; two good reasons to that... Chest and shoulder muscles which tend to get shortened and tight when swimming freestyle for longer periods some... Movement forward across the water them towards the sky phase ( consisting of three separate )... A continuous kick ” Georges explains workouts, including some for 13-year-old standout Weinstein! Down Fingertip drag pull increases frontal drag, it does enable a swimmer to pull correctly, once the forward! Leg should be moving with each kick, similar to the one used the. Comfortable, you should slightly roll your body from side to side your backstroke arm cycle involves the:! By keeping the elbow high relaxed breathing, which lets you focus solely on stroke! Our latest updates one is more about how to do backstroke to stabilize! The most common mistakes in technique that we see in all strokes is in backstroke... An angle of about 45 degrees at the start of the forward.... During the catch phase programs to cover all of your hands and move them towards the lanes to avoid the! ” Georges explains enough to float easily on your back then use a light kick to help stabilize.. Lot of freestyle, where the swimmer maximizes drag forces one hand held at the side for longer periods Claire! Leg should be moving with each kick, similar to the one used in the phase..., repeating until you get started battle ropes, moving fluidly up and.... Their back to their front in order to perform a backstroke turn like... Of two main parts: the power phase ( consisting of three separate parts ) the.

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