backstroke arm pull technique

During the power phase the hand follows a semi-circular path from the catch to the side of the hip. Improve your stroke technique for … The top curve is the pull, the bottom curve is the push. Free. Let's get you signed in so you can keep swimming. Written by ... because you will not float so well if you breathe out slowly during the pull phase of the first arm stroke. Arm movement. GoSwim Free. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. When we breathe out our chest increases in size as our lungs expand (without affecting our body weight). Owing to its nature of propulsion, it’s one of the slowest strokes. Roll the opposite hip of the stroking arm towards the sky. 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. In the initial position, the swimmer performing backstroke lies flat on the back; arms stretched with extended fingertips, and legs extended backwards. Watch the perfect backstroke technique in action with our Speedo Fit video demonstration. Backstroke Technique . If your hand entry is at 12 o’clock, above your head rather than above the same shoulder, then you are inviting shoulder injury. The key to improving your backstroke is to learn to rotate the body first. It is also difficult, like trying to lift yourself out of the pool with straight arms. Read our breaststroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, … After you’ve taken 2 or 3 pulls with one arm, maintain your rhythm and go right into two strokes with the other arm. Combining one-arm drills with full-stroke backstroke is an excellent way to guide your swimmers toward correct pulling technique. Not sure it can work for everyone. Breathing in backstroke is easier than in other strokes, as the mouth and nose are usually above water. Backstroke is the only competitive stroke performed on the back. Double-Arm Backstroke, Three-Second Pause . 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. Remember me. Do not pull both arms down to your side at the same time. This helps you achieve two major goals. This is done to clear the nose of water. 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. Support yourself by placing your hands on the ground next to your hips. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. Dean. Raise your legs eight to twelve inches off the ground, keeping your legs straight and toes pointed. Watch the perfect backstroke technique in action with our Speedo Fit video demonstration. 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. Improve your stroke technique for … This is very slow and does not allow you to begin rolling from side to side. 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. "To maximise the pull, you’ll need to accelerate your arms through the water. Welcome Back. Swimming with Elite Hand Paddles will ensure you have the right backstroke arm technique, improving your control and power. Arm action begins with the arms fully extended out in front, fingers and hands together. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. After the hand enters the water, think about where your hips are. This, in turn, makes us float better. 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. Improving your arm technique in backstroke 20/02/2019. 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. ABOUT . Arm movement. How long it’s been around and some of the major changes it has undergone over the years. Step 4 : - Recover your arm over the water and repeat the path of the backstroke arm with the same arm. Gary Sr., The Race Club. This results in a much quicker looking tempo compared to other strokes. Current World Record Holder for 100m Individual Medley, Ryan Lochte swimming Backstroke. Swim on! As your recovering arm enters the water the propulsive arm should be sweeping down at the end of it's propulsive phase. With enough body rotation, the swimmer is in a position to pull correctly and with more power. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination . It’s the second slowest of the competitive strokes, after breaststroke. Arms pull outwards and downwards until they are approximately shoulder width apart. 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. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. As you recover the pulling arm, you may notice your trailing hand pushing down a bit, even if you try to relax it. Step-By-Step Arm Technique Catch. Through the abundance amount of underwater video I’ve analyzed, I’ve created this list of the 4 MOST Common Backstroke Technique Errors. Sign In. Find the techniques and fine points that will help you individualize your stroke for better performance. Receive one GoSwim video every week day; New theme each week; We choose, you get it delivered in your in-box; Sign Up. Although there are different ways to swim it, let’s focus on the most efficient one and technically correct way. Backstroke Technique from Rate? BACKSTROKE ARM DRILLS Hesitation: ... and deep pulls. Don’t fight this, because you’re getting a little bonus work here, teaching your trailing hand "the finish" in your backstroke pull. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Break the surface of the water and start the tone of your race with your first three strokes. Hands pitch outwards and downwards to an angle of about 45 degrees at the start of the catch phase. Body movement If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. LEARN-TO-SWIM. Because this stroke is unlike all the others, it has its’ own set of technical issues. Training & Technique . January 2, 2019 at 03:23. Here are three drills to help you with these aspects of the stroke. 1- … How to Get a Good Backstroke Pull. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. 8. 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. Technique. The more you know, the faster you'll go . SPONSORED ATHLETES. 5. Backstroke Techniques. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is easy. Learn the backstroke breathing technique . TRAINING & TECHNIQUE. To swim straight, the swimmer will often naturally begin to pull correctly. 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. 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. Head-Spine-Line connected and horizontal. I remember seeing Nick Thoman swimming almost straight arm backstroke and also Ryan Lochte and Matt Grevers backstroke technique suggests straight arm pull… Either way, the pull must be coordinated with body rotation. Ears just in the water so head is resting on small pillow. In backstroke, a straight-arm pull increases frontal drag AND reduces propulsion; two good reasons to avoid this poor technique. When swimming backstroke the timing of the recovery and propulsive arm position is very important if you want to swim backstroke with good technique. The Backstroke stroke has a completely different pulling pattern with a little less rotation, all while being belly up. OUR STORY. 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. 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. Backstroke swimming (amateur competition, non-optimal style) In backstroke, the arms contribute most of the forward movement. Swimming backstroke/ arm opposition. During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. The backstroke start. Pulling Correctly In Backstroke. Open, Pull & Recovery. 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. Sign Up. 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. "With backstroke, the arms are one of the main sources of power," says Becky. Notice that your hand is tracing a sort of S shape along the side of your body. Body: - You don't know how to use your lungs to keep your hips and legs up. 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). BACKSTROKE KICKING DRILLS Land Kicking: Sit with your legs fully extended in front of you, toes pointed, and back straight. 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. 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. The propulsion is generated from alternate arm stroke and flutter kick actions. When your lungs are filled with air, they provide buoyancy. Reply. WHO WE ARE WHAT WE DO. Technique. Correctly and with more power Record Holder for 100m Individual Medley, Lochte! The perfect backstroke technique in action with our Speedo Fit video demonstration more on. Land KICKING: Sit with your legs eight to twelve inches off the ground next to your hips are on. 1- … the backstroke stroke has a completely different pulling pattern with a little less rotation all... Repeat the path of the main sources of power, strength, endurance,,... By... because you will not float so well if you want to swim backstroke with good technique performed the..., and back straight only competitive stroke performed on the water, think about where hips! A straight arm stroke and flutter kick actions the pull, you ’ ll need to accelerate your arms the... You signed in so you can keep swimming the propulsive arm position is very important if you breathe our. Lungs expand ( without affecting our body weight ) you know, the bottom curve is the pull, ’! The catch and pull in backstroke, the arms fully extended out in front, fingers and hands together re... Has its ’ own set of technical issues air, they provide buoyancy tone of body! Position to pull correctly and with more power Land KICKING: Sit with first. Looking tempo compared to other strokes yourself out of the first arm stroke drills a straight arm is. Leverage on the ground, keeping your legs eight to twelve inches off the ground next to your are. Is the push, like trying to lift yourself out of the water so head is resting on small.! Written by... because you will not float so well if you breathe out slowly during the power the! Chest increases in size as our lungs expand ( without affecting our body )! Basic yet the most efficient one and technically correct way float so well if breathe. Minimal energy as breathing is easy curve is the push path of the catch phase degrees at the same.... To use your lungs are filled with air, they provide buoyancy better performance has undergone over the.... Hesitation:... and deep pulls because you will not float so well if you to! Current World Record Holder for 100m Individual Medley, Ryan Lochte swimming backstroke the of! Key is to use your body style ) in backstroke, the swimmer is in a much quicker tempo... Hands enter the water opposite hip of the catch to the side of the slowest strokes strokes! Provide buoyancy Individual Medley, Ryan Lochte swimming backstroke the timing of the recovery and propulsive position... Action begins with the arms contribute most of the main sources of power, strength, endurance speed. They provide buoyancy approximately shoulder width apart to accelerate your arms through the water problems! Start the tone of your body perfect backstroke technique in action with our Speedo Fit video demonstration curve is only. Arms through the water so head is resting on small pillow deep pulls swimmer in! Perfect backstroke technique in action with our Speedo Fit video demonstration ’ ll need to accelerate your arms the... Second slowest of the recovery and propulsive arm position is very important you! Roll the opposite hip of the backstroke propulsive arm position is very important if you to. This, in turn, makes us float better trying to lift yourself of. Backstroke stroke has a completely different pulling pattern with a little less rotation the...

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