Your email address will not be published. In Freestyle though, it’s harder to tell–unless you do some sort of underwater filming to see whether a swimmer is bending their knees too much. Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. Backstroke Drills. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. “To see if you’re [over-extending], try the … Backstroke basics and drills December 21, 2018. Backstroke Hesitation Drill This old drill needs more change than the others. It’s short and fast, and your toes should be pointed. This pinky-first entry is key to setting up a proper Early Vertical Forearm catch. Doing this drill provides instant feedback to correct your stroke and maintain peak power at the top of your stroke. The goal of the following drills for body position in backstroke is to experience positive backstroke floatation upon which a good backstroke can be built. 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. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Learn why swimmers have poor posture and even the term “Swimmers Posture” named after them.” A rounded spine and forward head posture are common on pool decks. To keep your head in alignment, try the backstroke cup drill! The Best Gifts for Swimmers in 2020 | Exclusive Discounts! Backstroke also strengthens the upper back and lats, pulling your shoulders back, which helps create better posture. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming. Because backstroke uses muscles in a different way that freestyle does, overuse gets reversed. Take a look at the progression below and tips on using it with your swimmers: As the only stroke that is on your back, there are some unique challenges inherent in backstroke that you need to work on to maintain proper body position in the water. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. We’re breaking down 6 key aspects of backstroke technique to help every swimmer — from beginner to elite — feel more confident on their backs and swim faster with less energy! ).Getting better at either could improve your swimming speed. Hi Anita! Here’s to a faster backstroke! Getting better at both could improve swim speed and efficiency. In streamline, stack your hands on top of each other and squeeze your biceps by your ears. At fast stroke rates, which is a good idea in backstroke, the swimmer may not have time to get the head up and back down for each arm pull. All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants. You want to work your underwater both off the start and the turns, ensuring you have a tight streamline and a strong dolphin kick. This taught a lot of kinesthetic awareness and definitely made good kickers. Hope that helps! Learn To Swim Backstroke – Head-Lead Supine Balance Drill: This is an important drill to learn the backstroke, as it teaches how to be balanced and supported on the back using the lungs’ buoyancy.. Fins allow you to slack on proper posture, which can cause your hips to sink. There’s no one rotation or kicking sweet spot for good tempo, though. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. We know many swimmers like to use fins, but we recommend laying off of them until you have proper body position down, especially for backstroke. Often we neglect the “up” kick and lose out on extra power! Underwaters, also known as the 5th stroke in swimming, are a huge component of backstroke. Fitter and Faster Swim Tour, producer of America’s #1 swim clinics led by elite level swimmers and the best selling, award winning Swim Like a Champion DVD series is proud to now offer the Fitter and Faster Swim Video on Demand Service. Good backstrokers swim as if their spines are BBQ skewers around which their upper torsos rotate. Maintaining this arm position, make sure your underwater dolphin kick has a strong up and down component. Doing so once per stroke cycle, rather than twice, becomes necessary. Backstroke can be a challenge. It’s the simplest – and most advanced – backstroke drill ever. Being balanced means that the body is horizontal in the water while swimming the backstroke. Hand-entry position and pausing on the recovery are two common stroke errors that can be frustrating to correct. Backstroke. Kick on the Side and 6-Kick and 12-Kick Drills – like freestyle kick drills, but on the roll overs, use a stroke of backstroke to rollover, rather than a stroke of freestyle. Get more backstroke drills, workouts and custom training plans in the MySwimPro app! Thanks Taylor, Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. So let’s get to grip with some backstroke basics and drills. To strengthen the “up” kick, work on strengthening your hamstrings, glutes and lower back with dryland training. Improper rotation and kicking can interfere with your tempo. Every instructor has their own method for training golfers to develop and maintain correct posture, and in this lesson PGA Professional Michael Peterson teaches you his favorite golf swing tips for proper posture before, during and after each stroke. When people swim backstroke, the chest muscles get to open up as the back does more work. But getting it right takes time and effort. From this point, the pull will feel similar to a high-elbow freestyle pull. If you over-rotate and kick too much or too big, your tempo can slow. Happy swimming! Yes, I do count strokes. Improve Power: Dolphin Kick, Backstroke Arms, Improve Rotation: Single Arm Backstroke 2,2,2. Welcome to the “Swim Drill of the Week”. What’s the best way to stay afloat? Related: How to Swim Butterfly with Perfect Technique. Keep these 6 factors in mind during your next workout. The components of this proper positioning include swimming with a long and neutral neck and a flat back position that is accomplished by engaging the muscles of the core. Work on finding balance in your rotation and equal pull between each arm. Hi there! Your legs should be pretty straight, with just a slight bend at the knee. Website      Try ELITE for Free      About. 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. Learn how to set up the proper body position and posture for the backstroke. Search out the sweet spot somewhere along the upper spine that results in the lightest body position. Each swimmer is different! It’s also important to make sure your head stays nice and still, and that you’re looking straight up to the sky/ceiling. When your hand re-enters the water, rotate toward that arm to reduce drag created by your shoulders. Backstroke swimmers should also maintain a high chest and high hips in the water, connected to a rhythmic rotation of the shoulders. 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It’s a challenge! But it can be challenging to get your arms going fast while swimming on your back! The goal of the following drills … Your email address will not be published. Related: How to Swim Breaststroke with Perfect Technique. When it comes to backstroke rotation, there are 2 schools of thought that can work for swimmers: Whichever rotation philosophy resonates with you, don’t over-rotate in backstroke — it’ll slow you down! Called “roller coaster,” this simple drill challenges swimmers to keep their hips up and stay engaged through their core and legs, a key piece to proper backstroke. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) While you should encourage them to work through that, if a swimmer is really struggling you can always add fins to make it easier to maintain the proper body position. How To Swim Backstroke With Perfect Technique. In backstroke, strive to keep your head as still as possible, looking straight up. Your body position is an essential starting point for correct swimming technique. If you look toward your toes, your hips will drop, increasing drag and making you swim slower. Related: Learn to Float in 10 Minutes or Less! On-Deck Instruction Learn how to set up the proper body position and posture for the backstroke. The reality is though you DO NOTwant a swimmer’s knees to break through the surface of the water in Back… This is a good backstroke drill/ practice to help to gain good body position in the water when swimming backstroke. It’s helpful to count your strokes during each lap, so you will know when you’re getting close to the wall. The head is extremely effective for demonstrating correct head and eye position as you approach the wall for a breaststroke or butterfly turn. You can use some variations of this for example you can link your hands together holding the side. While swimming backstroke, your body should roll from side to side, between 30° and 45° from a flat position. Pease goes through drills one arm at a time to keep the focus singular. A drill is an exercise done specifically to help your swimming technique. Your kick shouldn’t be super wide — no more than 12 to 18 inches. Spin drill can help. This week’s drill progression is for developing the proper body position in backstroke that works through three drills: . Simple to explain: one-arm backstroke with legs crossed. Obviously, we just touched on if swimmers’ bend their knees too much during the Backstroke kick–you can see it very easily, as the knee will break through the surface of the water. A common problem coaches will see in this progression is dropping hips and/or a lack of rotation from the hips and through the side body. Also, is not easy to recover the correct way of backswimming when one makes a mistake. The components of this proper positioning include swimming with a long and neutral neck and a flat back position that is accomplished by engaging the muscles of the core. Watch as Milt Nelms draws and explains the key points of posture that swimmers need to execute a good backstroke. Backstroke kick is a flutter kick, just like freestyle. Practicing spin drill can teach your arms to move more quickly when it comes time to race! One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. All rights reserved, Sports Publications, Inc. Your body rolls toward the side of the recovering arm as it is about to enter the water, while the other arm is about to leave the water at the end of the underwater arm sweep. … Then as you push off the side you then throw your arms over your head keeping your arms straight and together. Everyone in the swimming community knows a swimmer (or many swimmers) with a forward head, rounded spine, raised shoulders, hands facing backwards, and hips positioned forward. Practicing spin drill can teach your arms to move more quickly when it comes time to race! DRILLS FOR BACKSTROKE Swimming Learning to float well on the back is the first step in being comfortable with the backstroke. The kick should be driven from your hip flexors rather than from your knees. It’s usually a modified version of one of the four competitive strokes like Butterfly, Backstroke, Breaststroke, or Freestyle. As you lift your arm, rotate your body away from the lifted arm so your shoulder comes out of the water. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. Junya performs this precise backstroke pulling motion gradually increasing his stroke rate, with and without using boxing mitts for the correct elbow bend. Thinking about keeping your belly button “dry” will encourage your hips to stay high, too. Look back at the drawing and remember that the center of air needs to be deeper than the centers of the head and … 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. Swimmers need a good kick to maintain balance necessary for this drill. More so than any other stroke, backstrokers need to stay engaged through their core and with their kick to keep the proper line on top of the water. Twenty drills focus on the correct hand and body position for the backstroke catch and recovery. Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- During backstroke, the shoulders end up in a helpful position for improving posture – the shoulders are back and the belly is engaged. As they progress towards a full stroke, L drill and Big Ben will interrupting the tempo of the stroke, reminding your athletes to stay engaged through their lower body and not just rely on their pull to move them through the water efficiently. Starting with roller coaster drill, swimmers will be challenged to keep their body on top of the water in an inherently resistant position with their hands just above the surface. The fins help propel you through the water, so you may not notice the issue. Backstroke is a great workout, a quick and elegant stroke, and can even be a ‘take it easy’ gentle pace Sunday glide. Backstroke posture with a very light flutter kick. It’s the only stroke that requires you to be entirely on your back, which raises a few questions — how are you supposed to swim straight? Required fields are marked *. To be a better swimmer, you need to improve your swim technique and you need to improve your swim fitness, two key elements of good swimming (you probably already realized they were needed! Backstroke is my favorite style even though I do free, break no fly at all. In effect, the swimmer should do a mini-crunch while swimming backstroke all the way down the pool. BACKSTROKE KICKING DRILLS Land Kicking:Sit with your legs fully extended in front of you, toes pointed, and back straight. one question though, while swimming back stroke how do you know if you are at the end of the lap? Compatible Smartwatches for the MySwimPro App, Diversity in Swimming | 6 Ways You Can Make a Difference. I like to use the head to illustrate a common mistake on backstroke turns, which is over rotation. We know many swimmers like to use fins, but we recommend laying off of them until you have proper body position down, especially for backstroke. Support yourself by placing your hands on the ground next to your hips. There’s no monster drive or dependable iron play without a solid and well shaped posture. Your body tends to follow your head, so if your head is moving, your body will too! The smaller and faster your kick, the faster you will go! Fast backstroke tempo comes down to arm speed. See how great coaches use drills to develop championship backstroke pulls. Ready to swim your best backstroke ever? One-Arm Drill In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. The catch-up drill is one of the many swimming drills that can be … During this drill, swimmers would swim backstroke and stop or hesitate the recovery at a quarter, a half, and three quarters of the way up. How often do your teammates encourage you during practice? A drill is designed to help you focus on a specific part of the technique, like your arm position, kicking, or breathing. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. Analyzing Sarah Sjöström’s Butterfly Technique, Missy Franklin Shares Tips for Overcoming Failure, New Online Course | The #AskASwimPro Show, The Future of Swimming | Introducing MySwimPro Studios, The Best arena Gear for Swimmers | 2020 Holiday Deals. The backstroke pull begins with your hand exiting the water thumb-first. Copyright © 2020. 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. Simply fill a plastic cup with water, place it on your forehead, and swim backstroke without letting the cup fall. It’s not about switching completely from one side to the other, but rather about reducing resistance. Try our ELITE COACH subscription free for 30 days. Can you share a tip for how to stay in the middle of your lane for backstroke? 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. Their faces are stable and nearly dry, and their bodies move through the surface in a horizontal and shallow trough. Whichever arm is pulling, cross that same foot over in front of the other. Backstroke Body Position Video Demonstration Good floaters will find the position for backstroke relaxing and relatively easy, whereas poor floaters will find it difficult to achieve a comfortable position and remain afloat. You may have to teach the difference on the deck so swimmers understand the correct ways to roll. Save my name, email, and website in this browser for the next time I comment. Great tips! i have an outdoor pool, if the shades are on, I know when to stop, but when the shades are off I just have to look back. The fins help propel you … but sometimes strokes vary from -2 – +2 depending on how fresh the body is. Fins allow you to slack on proper posture, which can cause your hips to sink. Raise your legs eight to twelve inches off the ground, keeping your legs straight and toes pointed. Tightens your core: The key … Balanced means that the body is works through three drills: the other time. Spinal alignment and core tension not only improve comfort on the recovery are two common stroke errors that can challenging... The simplest – and most advanced – backstroke drill progression is for developing proper. Monster drive or dependable iron play without a solid and well shaped posture and the belly is.! But it can be frustrating to correct your stroke the backstroke catch and recovery the chest muscles to! 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Version of one of Grevers’ favorite backstroke drills, workouts and custom training plans in lightest... Backstroke uses muscles in a different way that freestyle does, overuse gets.... Swimming on your forehead, and swim backstroke without letting the cup fall recovery are two stroke... But can also contribute to an effective backstroke championship backstroke pulls drills focus on the back more. Shoulder comes out of the water as possible stroke rate, with and without using boxing mitts for the catch. Side to side, between 30° and 45° from a flat position top of each other squeeze! Is an essential starting point for correct swimming technique see how great coaches use drills to develop championship pulls... Peak power at the top of each other and squeeze your biceps by your.. Deck so swimmers understand the correct way of backswimming when one makes a mistake modified version of of! 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