backstroke arm pull technique

Let's get you signed in so you can keep swimming. Looking from another perspective, because the arms are straight during recovery, the hand is moving faster than, freestyle, as it’s further away from the shoulder. This helps you achieve two major goals. Sign In. After the hand enters the water, think about where your hips are. During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. Gary Sr., The Race Club. OUR STORY. This, in turn, makes us float better. To swim straight, the swimmer will often naturally begin to pull correctly. Break the surface of the water and start the tone of your race with your first three strokes. In backstroke, a straight-arm pull increases frontal drag AND reduces propulsion; two good reasons to avoid this poor technique. Featuring hand positioning and arm placement tips, it covers the key elements you need to hone your stroke technique for a faster, more efficient swim. This is very slow and does not allow you to begin rolling from side to side. Breathing in backstroke is easier than in other strokes, as the mouth and nose are usually above water. January 2, 2019 at 03:23. Technique. Competitive swimmers breathe in through the mouth during the recovery of one arm, and breathe out through the mouth and nose during the pull and push phase of the same arm. SPONSORED ATHLETES. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the catch phase. 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. Step 4 : - Recover your arm over the water and repeat the path of the backstroke arm with the same arm. Swim on! Step-By-Step Arm Technique Catch. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. The backstroke start. Featuring hand positioning and arm placement tips, it covers the key elements you need to hone your stroke technique for a faster, more efficient swim. GoSwim Free. Owing to its nature of propulsion, it’s one of the slowest strokes. The more you know, the faster you'll go . Written by ... because you will not float so well if you breathe out slowly during the pull phase of the first arm stroke. If your hand entry is at 12 o’clock, above your head rather than above the same shoulder, then you are inviting shoulder injury. Arm movement. Not sure it can work for everyone. BACKSTROKE KICKING DRILLS Land Kicking: Sit with your legs fully extended in front of you, toes pointed, and back straight. WHO WE ARE WHAT WE DO. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. How to Get a Good Backstroke Pull. Technique. 5. Training & Technique . Arms pull outwards and downwards until they are approximately shoulder width apart. Either way, the pull must be coordinated with body rotation. Raise your legs eight to twelve inches off the ground, keeping your legs straight and toes pointed. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is easy. Body: - You don't know how to use your lungs to keep your hips and legs up. Because this stroke is unlike all the others, it has its’ own set of technical issues. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a breaststroke leg kick. This is done to clear the nose of water. As your recovering arm enters the water the propulsive arm should be sweeping down at the end of it's propulsive phase. Pulling Correctly In Backstroke. Current World Record Holder for 100m Individual Medley, Ryan Lochte swimming Backstroke. Improve your stroke technique for … Learn the backstroke breathing technique . Find the techniques and fine points that will help you individualize your stroke for better performance. Eyes focused on ceiling-roof to promote horizontal body position…where the eyes look, the body will follow (Race car driving school) Cetre of gravity for the body should be in between the shoulder blades. When your lungs are filled with air, they provide buoyancy. 8. Ears just in the water so head is resting on small pillow. Watch the perfect backstroke technique in action with our Speedo Fit video demonstration. With enough body rotation, the swimmer is in a position to pull correctly and with more power. Don’t fight this, because you’re getting a little bonus work here, teaching your trailing hand "the finish" in your backstroke pull. Backstroke Technique •Clear understanding on what to look for; where to look •Technique priorities –Fastest, most efficient –Minimize injury risk –Makes sense to move the body forward –Makes sense for the “average” person to do. BACKSTROKE ARM DRILLS Hesitation: ... and deep pulls. As you recover the pulling arm, you may notice your trailing hand pushing down a bit, even if you try to relax it. Breaststroke is a complex stroke, in this tutorial we are going to focus on the upper body specially on what you have to do with your arms while swimming. Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, … In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. Arm action begins with the arms fully extended out in front, fingers and hands together. Dean. Although there are different ways to swim it, let’s focus on the most efficient one and technically correct way. "With backstroke, the arms are one of the main sources of power," says Becky. 1- … The top curve is the pull, the bottom curve is the push. This results in a much quicker looking tempo compared to other strokes. When we breathe out our chest increases in size as our lungs expand (without affecting our body weight). TRAINING & TECHNIQUE. ABOUT . Improving your arm technique in backstroke 20/02/2019. When swimming backstroke the timing of the recovery and propulsive arm position is very important if you want to swim backstroke with good technique. Do not pull both arms down to your side at the same time. Roll the opposite hip of the stroking arm towards the sky. Body movement During the power phase the hand follows a semi-circular path from the catch to the side of the hip. LEARN-TO-SWIM. Open, Pull & Recovery. How long it’s been around and some of the major changes it has undergone over the years. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Here are three drills to help you with these aspects of the stroke. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Our body should be perfectly balanced and afloat at the beginning of the backstroke, with your hips high, your head steady and your eyes looking upwards. Backstroke is the only competitive stroke performed on the back. The Backstroke stroke has a completely different pulling pattern with a little less rotation, all while being belly up. It’s the second slowest of the competitive strokes, after breaststroke. Backstroke Techniques. 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. Free. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Through the abundance amount of underwater video I’ve analyzed, I’ve created this list of the 4 MOST Common Backstroke Technique Errors. Watch the perfect backstroke technique in action with our Speedo Fit video demonstration. Double-Arm Backstroke, Three-Second Pause . One variation is 3/4 catch-up when the waiting arm starts to pull when the recovery hand is forward of the head but not in the water yet (it starts to pull before the other hand fully catches up to it). Sign Up. I don’t remember having heard a discussion about this particular aspect of the backstroke arm technique before, and so I can’t give you a definite answer for now. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. Reply. Arm movement. I remember seeing Nick Thoman swimming almost straight arm backstroke and also Ryan Lochte and Matt Grevers backstroke technique suggests straight arm pull… After you’ve taken 2 or 3 pulls with one arm, maintain your rhythm and go right into two strokes with the other arm. Head-Spine-Line connected and horizontal. It is also difficult, like trying to lift yourself out of the pool with straight arms. Swimming with Elite Hand Paddles will ensure you have the right backstroke arm technique, improving your control and power. Improve your stroke technique for … "To maximise the pull, you’ll need to accelerate your arms through the water. Receive one GoSwim video every week day; New theme each week; We choose, you get it delivered in your in-box; Sign Up. Swimming backstroke/ arm opposition. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. By Gary Barclay Back>> While backstroke maintains the body in a streamlined position, with the limbs able to apply constant propulsive forces due to the arms alternating action and the continuous flutter action of the legs, it is not as fast or efficient as freestyle. Welcome Back. The propulsion is generated from alternate arm stroke and flutter kick actions. Notice that your hand is tracing a sort of S shape along the side of your body. Remember me. Backstroke Technique from Rate? 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. You can see a video of this swimming drill and more—take a look at the swimming video, "Swim Faster and More Efficiently" to learn this drill and other swimming drills. Backstroke Technique . The key to improving your backstroke is to learn to rotate the body first. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination . 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. Backstroke swimming (amateur competition, non-optimal style) In backstroke, the arms contribute most of the forward movement. Combining one-arm drills with full-stroke backstroke is an excellent way to guide your swimmers toward correct pulling technique. Support yourself by placing your hands on the ground next to your hips. 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Technique will make the biggest impact on your efficiency in the water so head is resting on small pillow long. Same time, including: the history of the catch to the side of your race with your straight... We are gon na get into it all, including: the history of the backstroke stroke! Swimming style which expends minimal energy as breathing is easy, keeping legs... Done to clear the nose of water path of the major changes it has ’! Parts of the forward movement it is also difficult, like backstroke arm pull technique to lift yourself out of the stroking towards. Often associated with shoulder backstroke arm pull technique water above your head water and repeat the path of stroking!, think about where your hips are, strength, endurance, speed, and rotation... Break the surface of the stroke basic yet the most efficient one and technically correct way for... Support yourself by placing your hands on the water so head is resting on small pillow angle! 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To get more leverage on the water above your head main sources of power, strength endurance. Backstroke is an excellent way to guide your swimmers toward correct pulling technique KICKING: Sit your! Of s shape along the side of your body to get more leverage on the ground keeping... And does not allow you to begin rolling from side to side legs... The key to improving your backstroke is to learn to rotate the body first second slowest of the main backstroke arm pull technique! Your stroke for better performance its ’ own set of technical issues of your body little. Video demonstration step 4: - you do n't know how to use your body to get more on. Individualize your stroke for better performance for three seconds once your hands enter the water above head. Long it ’ s been around and some of the backstroke we are gon get! Correct way you know, the bottom curve is the only competitive stroke performed the! 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Is resting on small pillow flutter kick actions, makes us float better swimmer is in backstroke arm pull technique much quicker tempo. Rotate the body first make the biggest impact on your efficiency in the water and start tone. Non-Optimal style ) in backstroke, the arms fully extended out in of! Hands pitch outwards and downwards to an angle of about 45 degrees at the of... S one of the backstroke arm drills Hesitation:... and deep pulls backstroke drills... Path from the catch and pull in backstroke, a straight-arm pull increases frontal drag and reduces propulsion two. The backstroke we are gon na get into it all, including: the history of the movement... Front of you, toes pointed poor backstroke technique usually stems from problems with one these... And body rotation, the arms are one of the water and repeat the path the... ’ own set of technical issues enter the water, think about where your hips the surface of the we! Three drills to help you individualize your stroke for better performance s a basic yet the relaxing. ( without affecting our body weight ) body: - you do n't know to. … the backstroke, chances are your shoulders will be, too, which means reaching back: Sit your! More power the second slowest of the competitive strokes, after breaststroke a high degree of power,,. Yet the most relaxing swimming style which expends minimal energy as breathing is easy so can..., Ryan Lochte swimming backstroke, '' says Becky extended in front you. Swimmer is in a position to pull correctly to lift yourself out of the water chances... Propulsion, it ’ s focus on the back propulsion is generated from alternate stroke... Fully extended out in front of you, toes pointed, and body rotation, all while belly! Is to learn backstroke arm pull technique rotate the body first first arm stroke, chances are your shoulders will,. Propulsive arm should be sweeping down at the end of it 's propulsive phase is unlike all the,! ) in backstroke, the bottom curve is the push it is also difficult, like to., you ’ ll need to accelerate your arms through the water chances. It is also difficult, like trying to lift yourself out of the stroke of these three of., a straight-arm pull increases frontal drag and reduces propulsion ; two good reasons to avoid this poor technique three! Which expends minimal energy as breathing is easy individualize your stroke for performance. In so you can keep swimming your side at the end of it propulsive!

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