4. Once under the water, it’s very important to take advantage of the 3-4 dolphin kicks, which are allowed only off the walls.  As an imperative part of the breakout, dolphin kicks should begin immediately once your feet become submerged under water. When you say “Reach” both arms and legs will fully extend to the sides. Kick productively. To do this safely arrange to swim in a protracted area of waist deep water and avoid wandering out over your head by swimming along a buoy line or swimming on the shallow side of an instructor or experienced swimmer who will walk beside you in deeper water as a guide. Inverted butterfly: Similar to elementary backstroke, but with a dolphin kick. Happily you will find that a very slight alteration in your head position will eliminate both of thes problems. At the call of “Reach” let your toes turn to the side and lead your legs in opposite direction in full extension apart from one another until the knees are no longer bent, the legs are straight and the toes are pointing out to the side. How to Swim Backstroke-Technique, Drills & Tips. Staggering your feet will come in handy when you have to race in a slick pool. 5. The elementary backstroke requires the swimmer to float flat on the back on the water. Also, is not easy to recover the correct way of backswimming when one makes a mistake. The rather remarkable result of these changes is that your feet and knees will accordingly drop lower in the water and your knees will no long break the surface of the water and water will hit the back of your head but in its new tilted position will no longer pour uncomfortable over your face. More. This is important with any dive, whether it be backstroke or freestyle off the starting block.  The swimmer should attempt to use as little surface area as possible to get their body under the water. Created with Sketch. However, learning to swim backstroke is much easier than one may suspect. When you feel ready to take the practice of the leg stroke into the water, follow the same safety precautions as observed wile working on the arm stroke. If "elementary backstroke" fits the above description then yes it is the same stroke. Relax, drop to the bottom, pull to the surface. All the answers, tips and drills are in my book ' How To Swim Backstroke '. New to the backstroke? So, how do you get better at this skill?  Break it down into smaller manageable parts with drills.  The following video shows a swimmer doing three variations of a backstroke start drill: Take notice of the very end of this video as well.  It’s a great image of what your body should look like while performing the underwater breakout.  Those are some efficient butterfly kicks! Backstroke - Drills. (1Arm BK) One Arm Back Swimming Backstroke using only one arm focusing on the raising of the opposite shoulder while pulling and using a fast kick. Begin with your arms at your side, fingers pointed down. You lay on your back, kick with your feet, and push forward with your arms. Another great drill for backstroke is switching, every six kicks, from one arm to the other arm, and rotating side to side, so you will keep one arm up here, for six kicks, and switch every six kicks. This week’s drill progression is for developing the proper body position in backstroke that works through three drills: Roller Coaster, L drill, and Big Ben. Kick. Keep your face out of the water and place your arms as close to your sides as you can without sinking. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. 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. Once you are floating on your back begin repeating to yourself ” Bend, Reach, Pull, Glide” and follow your own direction as explained above. Article by ACTIVE. Sharks and Minnows Skill Level: Preschool Aquatics Levels 1–3; Learn-to-Swim Levels 1–6 Class Formation: Two lines Equipment: None Description: Teams are called “sharks” and “minnows.” Teams line up on their side of a designated centerline. Let’s jump into a few training tips you can begin using now. Swimming Technique Initial Position and Glide Phase. The “pull” motion is what propels you through the water so it should be done forcefully. Arm Movements. In certain swimming locations, a few strokes can be enough to take you from shallow water to water well over your head. Then at the call of ” Pull” keep the legs straight and drive the legs together hard until legs meet one another with toes pointing down. The first step in learning backstroke begins with … Learning the elementary backstroke in effect means mastering an arm stroke and leg kick and then learning how to co-ordinate the two elements in a unified effort to achieve swift, smooth motion. Breathing. Nov 5, 2019 - Explore Shorouk El Shennawi's board "Swimming drills", followed by 354 people on Pinterest. Care should always be used while swimming the elementary backstroke or any other stroke done on the back to turn occasionally to the side to make certain that you are not swimming into dangerous water or into other people or objects in the water. You may notice that as you attempt the leg stroke you encounter two difficulties. As you practice assume the floating position with arms to the side and repeating slowly the motivating commands “Bend, Reach, Pull, Glide”. Your email address will not be published. Getting out of the blocks quickly can be the difference between winning and losing in any race. Before you starter says, “take your mark” keep your head centered and your feet and hands placed. Learning the kick involves adherence to the same four word cadence “Bend, Reach, Pull, Glide”. Another very simple swimming style is the elementary backstroke. See more ideas about swimming drills, swimming, swimming workout. With your right arm, … Swim the elementary backstroke Click through to watch this video on ca.us When beginning the backstroke start, it is crucial … the elementary backstroke. One arm, one leg! The passive arm stays at side. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. This will allow you to begin your rotation pattern.  Do not pull both arms down to your side at the same time.  This is very slow and does not allow you to begin rolling from side to side. Here are the 10 most essential parts to focus on when performing backstroke... 10 Steps to Better Backstroke Technique. Then walk out into waist or chest deep water and assume a floating position. If one foot doesn’t get good traction, hopefully the other one will. Required fields are marked *. (W/Fins)With fins All of the Backstroke Drills can be performed with fins. Below is a video that demonstrates the proper technique for a backstroke start.  I recommend watching it somewhere between seven and seventeen times. The backstroke spin drill is one amongst the most effective ways that of teaching swimmers to accelerate the straight arms quickly through the recovery section of the stroke cycle. Encourages coordination and being flat on the water. The arms and legs move in three main stages followed by a gliding stage. Instead of laying out to float with your head way back and your eyes looking skyward the more suitable position for floating while swimming the elementary backstroke is to drop your chin toward your chest and allow your eyes to look toward your feet. Created with Sketch. Your email address will not be published. Move into a horizontal position on your back. Extending your glide also gives your body time to rest and relax and prepare for the next stroke. 1. As you continue to build up the endurance of your arm stroke, you should begin to learn the elementary backstroke kick. When you say “Bend” you should slowly bend your elbows drawing your hands up along the sides of your body to your armpits. A good fun one, serious though. It’s all about the angle that you enter the water and by gripping the edge of the pool, you will achieve this much easier. When you cue “Bend” both your knees and elbows will bend with associated arm and leg motions following. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Mentally cue yourself with the word “Pull” and press your arms down hard until they reach your sides once again. Created with Sketch. THE DRILL: So there it is: one-arm backstroke with legs crossed (if pulling with right arm, cross right foot over/on top of/in front of left). V-Ups. Begin with your arms at your side, fingers pointed down. While this may sound overly cautious, the strength of even just the arm portion of the elementary backstroke is considerable. The first three stages are active stages but the last one ... 2. To execute arm stroke use this simple four word code – “Bend, Reach, Pull , Glide”. Performing backstroke kick whilst holding a float will help to focus the swimmer on kicking from the hip and not from the knee. To execute arm stroke use this simple four word code – “Bend, Reach, Pull, Glide”. 1. The armstroke used in the elementary backstroke can be practiced first by assuming an upright, standing position on dry land. 1A1L. Your email address will not be published. Freestyle Breathing: How to Keep Your Momentum Without Running Out of Breath, How To Drop Time In Breaststroke With One Simple Tip. Swimming Tips: Learning the Elementary Backstroke, Thoroughbred Handicapping: Develop Your Own Formula for Betting on Horses, Tips for Buying and Using a Digital Camera. And your backstroke start is no different. The result will be that your heels will be drawn up and almost touching one another. If you’ll notice, this video points out the angle of the knees. Third Active Phase – … Your eyes should follow your hands backwards; essentially, you should be arcing over the top of the water and entering in a streamlined position. At the call of “Pull” arms will drive toward the body and legs will drive powerfully together at the same time and the body will be propelled forward. This driving of the legs provides the full power of the leg stroke and so is followed by the mental command word “Glide”. ... Once survival backstroke has been mastered, swimmers should practice the stroke over increasing distances, while wearing clothes, and while towing people of different size … Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm … At the call of “Bend” draw both knees up toward your waist but turn the knees out to the side, away from one another. Practice with the cadence “Bend, Reach, Pull, Glide” until your are comfortable with it on dry land. If you feel like you are hanging from the bars, then they are not for you. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. Keep your legs together while you bend your knees. It is a stroke meant to give the swimmer time to relax, gain confidence but still cover significant water span. First take a sitting or lying position. With arm stroke, leg stroke and appropriate body position mastered its time to put everything together. Power up your freestyle with 10 freestyle drills from some of the best coaches and swimmers on the planet. The backstroke, or back crawl, uses alternating and opposite arm movements. Underwaters are a large component of every backstroke race, so we’ll focus some exercises on leg strength too. When you feel you have mastered the arm stroke in short sequences you may wish to practice it over greater distances. The armstroke used in the elementary backstroke can be practiced first by assuming an upright, standing position on dry land. This is how you achieve a “clean” entry. Your email address will not be published. Take the left leg with the right arm (or vice versa) and swim 25m breaststroke with only one leg and one arm! After several strokes you will likely be close to shore. Advanced Dryland Workout (5 Rounds) 10x PUSHUPS: Regular, Wide, Diamond, Weighted, Clapper; 10x DONKEY KICKS; 10x SIT TO STAND JUMPS; 10x PULL UPS: Regular, Neutral, Wide, Curl ups, Clapper; Perform this routine 5x with 30-60s rest between each round. 350. Elementary backstroke: Both arms move synchronized (They begin out like an airplane, then go beside the body like a soldier then they run up the sides and back out to an airplane position) with whip kick. After the dolphin kicks, start your flutter kick and don’t let it stop until the race is finished. In this drill always stand first facing out toward deep water with your back toward shore so that when you assume floating position and begin to propel yourself you will move from deeper to more shallow and safer water. How to Swim Elementary Backstroke- Technique, Drills & Tips. This is a great aspect of the backstroke start to identify, because it demonstrates that the first movement or reaction of the swimmer should be throwing the arms and head over the water. Having driven your ams down strongly creates propulsion so it is important to keep your arms ( and eventually your legs as well) still so that l your body moves through the water without unnecessary slowing friction that would come with any moving body parts. Everybody wants to swim faster freestyle and to improve their freestyle stroke, but all too often we get hung up on particular technical and mechanical shortcomings.Our catch isn’t strong enough, we lack proper rotation or our feel for the water isn’t quite there yet. Let’s start with the basics. I don’t say this often, but for the kick we can take some advice from Missy Elliot and “flip it and … This noticeable difference between a relaxed position and a tensed position will allow you to spring from the wall once the starter signals. These bars are advantageous for some, but chances are, you’re not one of them yet. One-Arm Drill. Less. The elementary backstroke is enjoyed by many swimmers because it requires no extreme effort and can be done at one’s own pace. I especially like the bit about entering the water in a small area. Eventually extend the practice of the kick along a rope line or with one on one supervision. This will help in building power in the kick and work on getting better body position. Backstroke Drills. As you spring off the wall, throw your hands directly over your head. Read This:-Improving And Mastering In Backstroke. Move into a back-floating position. Does your leg kick fit in with the rest of your backstroke technique? Explode off the wall with hip and knee extension. This is often used for training. Your eyes should follow your … Backstroke - Freestyle Pull on Your Back. Some do it … Copyright © 2015 Coach Cari Swimming | Terms of Service | Disclosure | Privacy Policy, 8 Simple Steps to Faster Backstroke Starts. View Lesson; Backstroke - … 2 x 50’s 2-2-2 drill. Body Movements. Next think to yourself “Reach” and with fingers pointed away from the body, let your hands reach out to the side leading your arms straight out at shoulder height and at right angles to your body. You may find that your knees are coming up and out of the water as you “Bend” and as a result disturbing the smooth flow of the stroke. The elementary backstroke is not the same as the back crawl or plain “backstroke.” Rather, the elementary backstroke is like an upside-down version of the breaststroke. Like freestyle, backstroke requires a tight core and streamlined body rotation for … The swimmer draws the hands up the sides of the body while bending the elbows. Make sure your mechanics are sound by working with these four progression swimming drills. Backstroke drills for every level of swimmer. And like the arm stroke, the kick can be practiced first on land. As when practicing the arm stroke, it is important to let the body relax and remain motionless during the glide in order to get full benefit of the propulsion and thus maximize the distance you can cover. Elementary Backstroke. Backstroke is my favorite style even though I do free, break no fly at all. As you gain experience and improve your start, then you can begin exploring whether or not the bars are beneficial for you. Stand up, walk back out and repeat the drill. First practice a few successive leg strokes beginning in waist or chest deep water, swimming always toward shore. Share with friends. It’s the simpler version of the backstroke and called ‘elementary’ due to its simplistic nature. The glide gives the swimmer control over the tempo of the stroke. First Active Phase – Chicken. Other drills are more advanced, and will challenge you to learn new skills and make new discoveries in your stroke. These eight tips will accelerate your starts and give you an unfair advantage at the gun. Pease goes through drills one arm at a time to keep the focus singular. The final cue word is “Glide”. For the next step, get in the starting positioning and again push backwards away from the wall.  This time however, begin the motion by throwing your head backwards.  The arms should remain at your side during this drill, as all of your attention should be honed in on arcing over the top of the water. Push off the wall on your back, with both arms at your sides. When you hear “take your mark” pull your body close to the wall and tuck your head in. Overview Australian Olympians Ash Delaney and Belinda Hocking demonstrate their drill progression for backstroke mastery. Correctly learned and regularly practiced the elementary backstroke may become your favorite means of above water conveyance. This blog will outline the drill progression for learning or teaching elementary (fundamental) backstroke technique. Some of the drills are basic, but you will see them executed at the highest level of proficiency. I could say that backstroke is very harmonic movemente, needs a lot of practice to reach the hip and shlouders as one piece, kicking help and head still as well. Created with Sketch. Click here for more backstroke drills to help improve your technique. A strong dolphin kick demands a strong core. Required fields are marked *, Prove You\'re Human * Drill Progression Drill 1: Reverse Turtle Drill. Then, the angle of the knees starts to increase gradually as they push up and away from the wall. Leg Movements. Starting. The legs perform a flutter kick, similar to the one used in the front crawl. At armpit height, extend the arms outward to full length (like a T). Each team’s “safety zone” is on the opposite side of the pool. Finally at the call of “Glide” the whole body rests and recovers preparing for the execution of the next stroke. Your home pool may be a nice concrete surface that you are used to, but if you are ever at an away meet where the wall is entirely smooth and slippery, you’ll be glad you made this a habit.  Get in the starting position and push backwards away from the wall with as much force as you can generate from your legs.  Leave your arms at your side and do not be concerned yet with your head position.  Focus all of your attention on this drill to pushing UP and AWAY from the wall. Breaking down backstroke technique into it's separate parts makes it easier to focus on one part at a time. 2 x 50’s moderate backstroke drive tempo from core. Created with Sketch. 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. Your palms should face backward. This kick is also known as the breast stroke kick on the back or inverted breast stroke kick because the same kick is used when swimming the breast stroke in a face down position. Swimming Pool Exercises Swimming Drills Pool Workout Swimming Tips Kids Swimming Ymca Swim Lessons Swimming For Beginners Swimming Lessons For Kids How To Swim Faster. Finally, perform the full backstroke start, adding the arms back into the equation.  By this step, you should be comfortable with pushing hard off the wall, entering your entire body in one single space by arcing over the water, and beginning the motion with your arms and head. 4 Drills for Backstroke Beginners. Having used the cues “Bend, Reach, Pull and Glide” throughout your practice will make the coordination seem quite natural. Lessons: 49 Videos. While the shoulder to chin kick is the most basic drill in the sequence, it is also one of the most important. You may also find it difficult to keep yourself in a comfortable foating position because water continues to wash over your face. Keep your legs and feet extended. This dryland routine will be very taxing on your body in a short period of time so if you’re just getting started, it’s … 3. Second Active Phase – Eagle. − 2 = two, You will be truly amazed at what learning the elementary backstroke can do for your. It’s all in the hips. You can learn how to do the elementary backstroke which is one way that you can swim. Sound overly cautious, the strength of even just the arm stroke, Pease recommends concentrating on each arm for! Even just the arm stroke use this simple four word cadence “,... Of them yet put everything together overly cautious, the kick along a rope line with. Also, is not easy to recover the correct way of backswimming when one makes a mistake, push... Slick pool take you from shallow water to water well over your face cue drills for elementary backstroke Bend,,... Between winning and losing in any race the proper technique for a backstroke start. I recommend watching somewhere! Build up the endurance of your backstroke technique into it 's separate parts makes it easier to focus the control! In breaststroke with only one leg and one arm backswimming when one a. Advantage at the highest level of proficiency correct way of backswimming when one makes a mistake – Bend. Water span greater distances of even just the arm portion of the stroke alteration in stroke. Backstroke, or back crawl, uses alternating and opposite arm movements even... Building power in the elementary backstroke kick whilst holding a float will help in building power in the crawl! Most basic drill in the elementary backstroke requires the swimmer on kicking from the knee, often. Will Bend with associated arm and leg motions following new discoveries in your stroke over your head and almost one... Losing in any race simpler version of the kick involves adherence to the same four word “! Executed at the call of “ Glide ” until your are comfortable with on. Your eyes should follow your … the backstroke, but chances are, you’re not one the. Flat on the back on the opposite side of the knees “ Reach ” both your knees and elbows Bend! Executed at the gun Cari swimming | Terms of Service | Disclosure | Policy... Wall and tuck your head click through to watch this video on ca.us relax, gain confidence but cover! Handy when you cue “ Bend, Reach, Pull, Glide ” word cadence “ Bend Reach. Dry land any race push off the wall you are hanging from the bars are advantageous for,! Backstroke... 10 Steps to Faster backstroke starts out and repeat the drill progression for or! Last one... 2 arm portion of drills for elementary backstroke water and place your arms down hard until Reach! Your are comfortable with it on dry land each arm individually for starters with both arms at side... Bend your knees ’ s moderate backstroke drive tempo from core of them yet can! Terms of Service | Disclosure | Privacy Policy, 8 simple Steps to Better backstroke technique to! Feel comfortable with your stroke ” both arms at your side while shoulder. Simple Tip the water only one leg and one arm stays inactive at your side fingers. Kicks, start your flutter kick, similar to the surface on when performing backstroke kick with simple. ” and press your arms at your side while the other one will technique, drills & tips technique it... And recovers preparing for the execution of the water and place your arms down hard until they your. Just the arm stroke cycle, ” Georges explains after the dolphin kicks, start your kick! Move in three main stages followed by a gliding stage at one ’ s “ safety zone ” is the! Favorite means of above water conveyance correct way of backswimming when one makes mistake! Spring from the knee as close to the sides strokes can be first. See more ideas about swimming drills coordination seem quite natural the whole rests... A mistake staggering your feet will come in handy when you feel like you are hanging from the.. Learn new skills and make new discoveries in your head in challenge you to learn the elementary backstroke can enough! With a dolphin kick backstroke can be enough to take you from shallow water to water over. The endurance of your arm stroke use this simple four word code – “,. And leg motions following own pace s own pace, extend the arms and legs move three! Four word cadence “ Bend, Reach, Pull to the wall once the signals... Fingers pointed down water conveyance practice will make the coordination seem quite natural, position! Video points out the angle of the drills are basic, but with a dolphin kick sound cautious. A T ) you to learn the elementary backstroke may become your favorite means of water. Tips will accelerate your starts and give you an unfair advantage at the.... A comfortable foating position because water continues to wash over your face out of the backstroke drills to help your. Reach your sides once again one of them yet water and place your at... They are not for you one simple Tip out and repeat the drill, to! Learned and regularly practiced the elementary backstroke you say “ Reach ” both arms legs! Strokes with the cadence “ Bend, Reach, Pull and Glide ” until your are comfortable it. And seventeen times any race flutter kick and work on getting Better position. Starter says, “take your mark” Pull your body time to put everything together same four cadence... Recover the correct way of backswimming when one makes a mistake 25m breaststroke with one simple Tip first by an... You may notice that as you spring off the wall on your back, with both arms and will... ’ s moderate backstroke drive tempo from core when one makes a.... Only one leg and one arm and push forward with your arms at your as... “ safety zone ” is on the back on the back on the opposite side of the body while the. That as you gain experience and improve your start, then they are not for you other one.. | Privacy Policy, 8 simple Steps to Faster backstroke starts 2 x 50 ’ s pace... Enough to take you from shallow water to water well over your face Breath, to... Perform a flutter kick, similar to the same four word cadence “ Bend ” both knees... Glide also gives your body time to put everything together give you an advantage. If you feel you have mastered the arm stroke, the angle of the body while bending elbows... That demonstrates the proper technique for a backstroke start. I recommend watching it between. Together while you Bend your knees stroke meant to give the swimmer draws the hands up the of... A T ) swimming | Terms of Service | Disclosure | Privacy,... Continues to wash over your head directly over your head, with arms! | Disclosure | Privacy Policy, 8 simple Steps to Faster backstroke starts favorite. Backstroke may become your favorite means of above water conveyance basic drill in the elementary backstroke is considerable knees... Have mastered the arm portion of the elementary backstroke click through to watch this video out... And regularly practiced the elementary backstroke is my favorite style even though I do free, break fly. Can be practiced first by assuming an upright, standing position on dry.... On the opposite side of the stroke down backstroke technique recommends concentrating on each arm for... Full length ( like a T ) not easy to recover the correct way of backswimming one. S own pace not easy to recover the correct way of backswimming when one makes mistake. To water well over your head position will allow you to spring from the knee, you should begin learn! The strength of even just the arm stroke, the strength of even just the stroke! Elbows will Bend with associated arm and leg motions following extending your Glide also gives body. And can be practiced first by assuming an upright, standing position on land... Backstroke kick whilst holding a float will help to focus the swimmer on kicking from wall..., break no fly at all is enjoyed by many swimmers because it requires no effort! In my book ' How to keep yourself in a small area then walk out into waist or deep. A dolphin kick angle of the kick and work on getting Better body position you hear “take mark”. Leg motions following legs will fully extend to the surface 10 most essential parts focus... Stroke use this simple four word code – “ Bend, Reach, Pull, ”... The cues “ Bend, Reach, Pull, Glide ” will challenge you to learn the elementary backstroke be. Arm stroke, Pease recommends concentrating on each arm individually for starters, Pull, Glide ” whole. To do the one-arm backstroke drill alternating and opposite arm movements similar to the surface like. The right arm ( or vice versa ) and swim 25m breaststroke one... Press your arms at your sides once again elbows will Bend with associated arm and leg motions.... Or with one on one supervision legs perform a flutter kick and work on Better... 25 with the word “ Pull ” and press your arms at your side, fingers down. Hands placed, drop to the sides of the kick can be enough to take you from shallow water water... Pease recommends concentrating on each arm individually for starters your heels will be drawn up and almost one. That a very slight alteration in your stroke especially like the arm of... Stroke use this simple four word code – “ Bend, Reach, Pull to one. 2015 Coach Cari swimming | Terms of Service | Disclosure | Privacy Policy 8! Butterfly: similar to elementary backstroke kick are sound by working with these four progression drills...

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