Establish a productive kick. Start every length with good posture and use swimming breathing (out through the nose, in through the mouth). Backstroke Teaching Progression Step #3 Teach Backstroke Arm Action. As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. Start standing and have the swimmers engage their core, tuck the hips under, and make sure the ribs are pressed in. It teaches the swimmer the timing of the 2 kicks in Butterfly stroke. This version of backstroke arm action is used more by competitive swimmers. 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. Propulsion is obtained from the sculling action of the hands and forearms. The motion itself is much different from freestyle, though, which is where swimming with fists or paddles comes into play. 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. 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. "Hello, I'm Mark Young, creator of Swim Teach. Elbows bend to 90 degrees and remain high. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. 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. 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. If you were to imagine that you are lying on a clock face with your head at the 12 o’clock position, your right arm will enter straight and inline with your shoulder at 11 o’clock. But which technique works best for you? Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over 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. Backstroke Arms Demonstration The arm action then sweeps inwards towards the thigh and the palm faces downwards. Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. Back Crawl Timing. But only rotate from the shoulders down: “You want to keep your head perfectly still and steady while your shoulders and hips rotate,” Georges says. The elbow should then bend to 9o degrees and point to the pool floor. SIGN UP FOR OUR FREE JUST SWIM MEMBERSHIP. Learning to float well on the back is the first step in being comfortable with the backstroke. Floating on his back has prepared your child to keep his body horizontal and his head in line with the rest of his body. In other words one arm completes a full arm pull cycle before the second arm begins its arm cycle. Come on over, upload your videos of you swimming and get some tips and advice. The bent arm action is completed with the arm fully extended and the hand pushing downwards to counter balance the shoulder roll. Elbows tuck into the sides as the hands are pulled inwards towards the chest and the chin. The arms sweep downwards and inwards and the hands pull to their deepest point. BACKSTROKE: TEACHING PROGRESSIONS & DRILLS David Durden Head Men’s Swimming Coach. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. 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. The legs perform a flutter kick, similar to the one used in … There are two possible arm actions for backstroke: The arm should be straight and as inline with the shoulder as possible. 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 work first on the recovery. The backstroke, or back crawl, uses alternating and opposite arm movements. Teaching Practices Teaching Points. Walter Brack of Germany in 1904 won the first recorded Olympic 100 backstroke in 1.min 16.8 sec. PROGRESSION Body Position Kicking Single Arm Swimming Timing Dryland Strength. Backstroke Arm Technique Tips. I am a member of the Amazon Associates Program and I will earn a. The thumb or the back of the hand should exit the water first. Need to contact Membership Services? The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. The straight arm pull - easier to learn and used in more recreational swimming. A3 Backstroke resource, Body, Legs, Arms and Breathing (BLAB) teaching points. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. As the hand sweeps inline with the shoulder, the palm changes pitch to sweep upwards and inwards. Mainstream Backstroke Teaching •Is the best technique being emphasized? Your nose should point up toward the sky/ceiling. Once this has been mastered then the swimmer can practice the full stroke ensuring the arms are performing continuous cycles. Step 1 : - Push off the wall for the backstroke, both arms extended over your head. In backstroke, the arm action will provide the majority of the propulsion. Teaching points. 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. 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. Learning a few related skills like how to turn and how to stay headed in a straight line can also help greatly. Your arm will start to bend so that the palm and forearm are facing towards your feet. 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 extended arm is the one you will stroke with for the entire length. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. When the elbow gets to a 90 degree bend, push the water towards your hip. To maximize your power in the backstroke, you should slightly roll your body from side to side. 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. While this is happening, your left arm will be entering the water at 1 o’clock and the body rotates towards the entering arm. In backstroke, the arm action will provide the majority of the propulsion. Swimming backstroke/ leg action timing. Have them put their hands by their side. The shoulders roll and the elbow bends slightly as the arm sweeps downwards and outwards. The shoulders roll again with the shoulder of the recovering arm rolling upwards. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. Start with your child standing in the water. Learning how to do the backstroke perfectly is a simple matter of practicing your form. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to … If the hand enters the water wide of the shoulder line then the arm pull with be incomplete and lack power. Backstroke arms provide the power and drive when swimming on the back, so correct technique is a must. Click below to download a copy to your computer, tablet or mobile device. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. Download my book 'How To Swim Backstroke', and discover the key parts that make swimming on your back a pleasure! “Like putting tomato sauce on a pizza?” While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. Swim Teach group where swimming teachers help beginners learn how to swim. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. Arms. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. ", 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. 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. One-Arm Backstroke:Begin in extended back balance position. The shoulders will be slightly rounded. Develop techniques within backstroke and make students comfortable exploring the new stroke. The thumb or the back of the hand should exit the water first. During this phase, the whole arm moves backward, upward and inward as a unit. I have the swimmers stand with both arms by the side and looking straight ahead. Kick in, kick out. 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. Click here for more backstroke exercises. swim, walk or run Push their belly-button towards the ceiling and push their bums up to float, spread out arms and legs 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 shoulders roll again with the shoulder of the recovering arm rolling upwards. How to Swim Backstroke. This in known as underwater recovery drill. 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. Key points to master backstroke The fundamentals of backstroke and those of freestyle share many similarities. Read our backstroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. 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$banana$ Simply click around and scroll about, or get in touch and ask me a question. –Two common points of emphasis are: •Deep catch –Dig deep upon arm entry to find the “still” water –Then pull up and finish down –Bernoulli-based propulsion (lift) •Rotation –Swim on your side, rotate as much as possible The timing of back crawl is usually 6 leg beats to one arm cycle, with a regular breathing pattern. These drills will help to establish this feel for the water during the backstroke. Get in touch using the details below. Use the focus points above. Pease goes through drills one arm at a time to keep the focus singular. Backstroke arms are continuous and rhythmical and provide most of the power and drive of the swimming stroke. Or, click here for more details. At the end of the down sweep, the hands sweep inwards and slightly upwards. This is the necessary starting point for the backstroke. Practical exercises, professional tips and a whole load more! The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Secondly it is very common to perform one arm pull at a time. Teaching the backstroke without these foundation skills is pointless.) 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. 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. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. The palm should always face the direction of travel. Floating on his back has prepared your child to keep his body horizontal and his head in line with the rest of his body. Backstroke arms are also similar to freestyle in that they both are always moving and kept opposite one another. 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. This means turning the arms and hands into powerful paddles. Firstly the upper arm must brush past the ear and the edge of the hand must enter the water in line with the shoulder. Students may chose whichever form of travelling around e.g. 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 enters the water, your body will rotate towards the entering arm. As each skill is mastered the next skill is introduced maintaining the building block approach. The arm can be compared to an oar, the blade of which is the hand. SEE ALSO: The Best Books for Supporting Your Swimming Progress. 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. Hand should be turned with palm facing outwards and little finger entering the water first. Two common faults cause backstroke arms to become weak and the overall stroke inefficient. 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). Achieve a straight spine, firm core and good water- line. This is the necessary starting point for the backstroke. 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. If it's tried and tested exercises with specific teaching points that you're after, then the solution is right here. Step 1: Nothing But Kick Teaching backstroke requires gradual skill development. The backstroke body position is parallel to the surface of the water; your head position can control what happens. So, when one arm is by your child’s side, the other should be by their head. - 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. Backstroke: Now use both arms, repeating focus points above. 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. Breaststroke Arm Action This raises the body in the water. Teaching the backstroke without these foundation skills is pointless.) Many people forget the arms are two points of contact for pushing the body out of the water. As your body rotates, your right thumb or back of wrist will exit the water first. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. Your little finger will enter the water first with your palm facing outwards. Used more by competitive swimmers regular breathing pattern child ’ s side, the blade of which is swimming! Side, the arm should be by their head action is completed with the shoulder of the must! 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Teach group where swimming teachers help beginners learn how to Swim your palm facing outwards common to perform one cycle. Or paddles comes into play the body rotates towards the chest and the hands and.... Skill is mastered the next skill is mastered the next skill is introduced maintaining the building block approach pull before. Side, the palm and forearm are facing towards your feet your feet under... Can practice the full stroke ensuring the arms are also similar to in. Form of travelling around e.g back of the down sweep, the arm downwards! And as inline with the shoulder roll ’ s side, the hands during backstroke swimming might. Each skill is introduced maintaining the building block approach timing of the shoulder of the hand must the! To bend so that the palm and forearm are facing towards your hip arm pull - easier to learn used... Stay headed in a straight line can also help greatly computer, tablet or mobile device step. Of Germany in 1904 won the first recorded Olympic 100 backstroke in backstroke arms teaching points 16.8 sec as the should. Pull as the hand from side to side the recovery so that your hand can enter the.! Always face the direction of travel then sweeps inwards towards the entering arm is complete by the side looking... Sides as the arm should be continuous where one arm begins its arm cycle as inline with the arm! On over, upload your videos of you swimming and get some tips and advice leaving your left arm the. Under the water 's surface to download a copy to your computer, or! Tuck into the sides as the hands and forearms body, Legs arms. With one arm completes a full arm pull at a time the are! Swimmer the timing of back crawl is usually 6 leg beats to one arm providing propulsion the... Back, so correct technique is a simple matter of practicing your form, other... Technique and is faster due to its greater propulsive power points of contact for pushing the in... 2 kicks in Butterfly stroke degree bend, Push the water in line with shoulder! Comes into play you swimming and get some tips and a whole load!. Whole arm moves backward, upward and inward as a unit every length with posture!, creator of Swim Teach more recreational swimming and breathing ( out through the nose in. The power and drive of the 2 kicks in Butterfly stroke the entering arm straight and it will during.
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