backstroke arm action

Your email address will not be published. The hand enters the water in front of the shoulder and with the pinky finger first. As I recover the arms, my main thought is to go straight over the top, and I want the hands to enter at 11 and 1. body!position! Pease goes through drills one arm at a time to keep the focus singular. leg!kick! … It’s all in the hips. Start standing and have the swimmers engage their core, tuck the hips under, and make sure the ribs are pressed in. The entry should be gentle to avoid pushing water downward and forward with the arm, which would increase drag. Backstroke Arm Movements: On-Deck Demonstration. This is facilitated by the fact that the body has rolled toward the other arm and the shoulder of the arm about to leave the water is already close to the water surface. During the release, the shoulder of the recovering arm is shrugged forward and upward, and the arm exits the water, first at the shoulder, then the upper arm, forearm and hand follow along. From under water it looks like this: Head is … These eddy currents attempt to pull back the moving object therefore causing drag. During the recovery, the arm rotates so that the palm moves from an inward facing position at the beginning of the recovery to an outward facing position at the end of the recovery, before entering the water with the pinky finger first. For detailed breakdown of the whole stroke and 20 separate exercises to help learn and improve backstroke swimming technique, including the arm action, click the link below. Nobody really knows how the backstroke came into being; it was only introduced into competitions in 1906 and was swum with one synchronised backward rotation of both arms with a breaststroke leg kick until 1914. Keep your legs straight with your toes pointed and have your arms at your sides with your hands on your thighs. The palm and forearm are kept aligned and move into a backward and outward facing position. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Finally, the palm is turned inward to prepare for the release. ", 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. Single arm pull with a float held on the chest. arm is the one you will stroke with for the entire length. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination. You may also be interested in the following articles that cover the backstroke’s swimming technique: I noticed all professional backstrokers like Lochte recover with a pinky-first entry. The action of both your arms and both your legs, should be symmetrical and all happen at the same time. It was the second stroke to be swum in competitions after the front crawl.The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter.. The upper arm enters the water, then the elbow, forearm, and hand follow along. The little finger and side of the hand cuts its entry into the water to begin the propulsive phase. Swimming backstroke/ arm action When swimming backstroke you will find that the arms provide main propulsion. Backstroke is probably the easiest swimming stoke to learn. The log roll is the best way to move from back to front or indeed from front to back quickly and decisively, whilst at the same time maintaining stability in the water.The moment you raise your head, bend your knees or allow your hips to drop the result will be that unstable sinking feeling! Once the basic float, which is the corner stone of all good swimming technique is learned, the propulsive skills of kicking and then the arm pulling action can be added. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. When the shoulders and hips are connected, the arms can just flow. One complete arm … Backstroke turn drills Corkscrew drill. Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. The elementary backstroke is a basic swimming technique that is easy to learn and, therefore, useful for improving your water confidence as a beginner. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. Eddy currents are always present no matter how efficient the moving object is through the water but the narrower and more streamlined the object, the less effect eddy currents have.An in-toeing backstroke kick will therefore be more streamlined and generate less drag. So the forearm only pushes water backward at the beginning of the downsweep. Your email address will not be published. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. As you swim on your back performing your backstroke your body position is long, flat and horizontal (assuming your technique is correct). The alternating arm action and continuous kick are so superior that they are the nearly exclusive style used in the sport. The modern back crawl or backstroke involves the alternating arm action with an up and down leg action that was invented during the twentieth century. During this phase, the whole arm moves backward, upward and inward as a unit. Swimming backstroke/ arm action. As its name indicates, it is swum on the back and uses a simple arm stroke in conjunction with a breaststroke kick for propulsion. The ideal stroke is when the arms just flow into the catch and through the pull. Then simply practice your arm action the way I have described it in my page about swimming backstroke. One arm is under the water moving through the propulsive phase as the other is lifted over the water in recovery. The best way to describe the kind of movement you need is a ‘log roll’. Swimmers should be encouraged to breathe naturally and not hold their breath while they swim backstroke. Coordinating backstroke action; HOW TO DO THIS DRILL. 2.4 Freestyle Arm Action 2.5 Backstroke Arm Action 2.6 Horizontal Rotation 2.7 Sculling 2.8 Rigid Aid Assistance The following lesson plans are the recommended su ggested programme for completing the Level Two objectives. Your knees should be slightly apart, but no wider than your shoulders (Fig 2). If you feel discomfort in your shoulder, move your hand entry out to 11 and 1. The paired arm action in the propulsive phase can be compared to the backstroke action, but the hands do not extend far beyond the shoulders in survival backstroke. This exercise is commonly used as a part of a backstroke swimmer’s warm-up routine. In backstroke, as in all strokes, keeping the head firmly situated on top of the spine ensures the body advances in the least resistive cross-sectional profile. The shoulders will be slightly rounded. There will, of course be many variables … For backstroke arms to be both efficient and effective, the entry must be in line with the shoulder, with the upper arm just brushing the ear. Backstroke arm recoveries. I seem to have a problem with this.There is no actual technique as such for turning over from backstroke to swimming a stroke on your front, but I completely understand your frustration on this one.You probably turn from back to front and feel it is the most untidy and clumsy movement of your swimming! Arm & Leg Movement To Swim Survival Backstroke From the glide position (Fig 1) your legs should bend at the knees and drop down to a vertical position with your feet dorsi-flexed and averted. During the cross-over entry, the hand that is entering into the water behind the head, actually over-reaches up top and crosses the swimmer’s midline (prior to entering the water). Their arms should be fully extended by their sides. Backstroke Swimming Technique – Body Position and Head Position, Swimming Backstroke – Arm Technique and Movements, Swimming Backstroke – Breathing Technique and Tips, Elementary Backstroke: Swimming Technique and Tips, Swimming Backstroke: How to Avoid Bumping into the Wall with the Head, Learn To Swim Backstroke: Drills and Exercises, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. Propulsion then occurs as arm pull through 180 degrees to the hip. The arm action is continuous and alternating. The recovering arm extends forward underwater during the second upsweep of the stroking arm. The recovering arm enters the water at the end of the second downsweep of the stroking arm. There are four parts to the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in more detail. 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). 2) Although the body rolls from side to side while swimming backstroke, the head keeps a neutral position, with the back of the head in the water and the face oriented toward the ceiling. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. 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. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. Body position is one of the backstroke basics. For the arm pull to have maximum effect it must pull through almost 180 degrees. No excessive force should be used during the release. This is an excellent question. body!position! arm!action! To do so, the palm is turned upward and backward, and the arm moves upward, backward and inward toward the hip, pushing water backward and upward. Required fields are marked *. A relaxed straight arm recovery is encouraged with the pinkie finger entering the water first, followed by an accelerated rotation of the hand which finishes facing down. what!are!they?! Backstroke is an ancient style of swimming, popularized by Harry Hebner. This is simply when one arm is moving towards the catch and the other is … Back crawl uses an alternating arm action. Simply click here to return to Backstroke Questions. Backstroke*Technique ! So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. They then sweep up and in maintaining the elbow lower and forward. A Steady Head: body position or aquatic posture. How? Come on over, upload your videos of you swimming and get some tips and advice. phases (Chollet et al., 2008): (i) entry and catch, from the . The first half of the recovery continues during the first downsweep and first upsweep of the other stroking arm. The forearm is facing backward at the beginning of the downsweep and facing downward and outward at the end of the downsweep. 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. And, it’s not an error specifically associated with a certain age or level—this error is something that has plagues many Backstrokers for decades. The catch occurs at the end of the first downsweep when the arm is bent about 90°, and the forearm and palm are facing outward and backward. But it makes sense that this position puts more strain on the shoulders than a flat hand entry, palm facing upward. All rights reserved. One-Arm Backstroke:Begin in extended back balance position. Does this mean swimming backstroke is inevitably prone to shoulder injury? Improper Breathing. This week’s drill is single arm backstroke. For a more detailed analysis of backstroke arm action click here. 5. The first downsweep is non-propulsive and prepares the arm for the catch. The backstroke, or back crawl, uses alternating and opposite arm movements. Maintain a flat position for a smooth transition from back to front and this will maintain the rhythm of your swimming stroke. Focus your awareness on your body's position in the water and your hip and shoulder rotation to improve your form and technique. Arms without floats. Swimming - Swimming - Strokes: The earliest strokes to be used were the sidestroke and the breaststroke. I have the swimmers stand with both arms by the side and looking straight ahead. This technique error is something I’ve seen repeated over and over. Aim: to develop correct arm action whilst kicking. The wrist flexes during the downsweep, so the palm is facing backward, and the hand is pushing water backward for as long as possible. Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. Swimming Pull Action. The legs perform a … First, let’s have a look at a video featuring Ryan Lochte swimming backstroke: In backstroke, the arm stroke movements can be divided into the following phases: These phases are explained further below. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. To begin our discussion of the arm stroke phases, we will focus on the arm about to end its recovery. Your leg kicks balance your arm pulls and together they both help to maintain a horizontal and flat body position. How? Swimming backstroke/ arm action timing When swimming backstroke your arms can be seen opposite each other but there is a period in this cycle when both arms are in the water at the same time. I work first on the recovery. breathing! Swimming Pull Action. In this position, it is easier to engage the chest and back muscles, and less strain is put on the shoulders. Swimmers that don’t add a third propulsive phase directly move their arm upward toward the hip and turn the palm inward without pushing against the water. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the Contents! The backstroke arm action was divided i nto six . Keep your body straight with your legs slightly lower than your upper body, so that they can work properly. Backstroke produces the majority of the power by alternating arm action, and its streamlined horizontal position gives it its efficiency. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. It's easy to do. Technique. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. The first upsweep ends when the hand is near the water surface and at the level of the shoulder. The arm stroke for the elementary backstroke is simple. Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. For the arm pull to have maximum effect it must pull through almost 180 degrees. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. If you watch Ryan Lochte’s video above carefully, you’ll see that his palm is facing downward and forward instead of inward during the upsweep and release. 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 bent arm pull - a tricky technique and is faster due to its greater propulsive power. 4. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the Backstroke Teaching Progression Step #3 Teach Backstroke Arm Action. The second downsweep is the second propulsive phase of the arm stroke. However, in the backstroke kick, lifting your knees weakens your kick. Is there an easy way of turning over from backstroke to front crawl or breaststroke? That practice was modified toward the end of the 19th century by bringing forward first one arm above the water, then the other, and then each in turn. Simply click around and scroll about, or get in touch and ask me a question. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. With regards to propulsion, in-toeing may not increase propulsion but will assist it by decreasing drag. Swimming requires your arms and legs to remain in motion in order to stay afloat and propel yourself backward or forward. In other words maintain your long flat stretched out position and simply roll onto your front.From there you can begin to swim whichever swimming stroke you wish to do from there. It's easy to do. Start on your back in the glide position. Thumb will exit the water first with the back of … Backstroke is the only competitive stroke performed on the back. In backstroke, the arms contribute most of the forward movement. Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. When the shoulders and hips are connected, the arms can just flow. When swimming backstroke you will find that the arms provide main propulsion. As I recover the arms, my main thought is to go straight over the top, and I want the hands to enter at 11 and 1. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. 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. When I think about that, the arm is in exactly the same position as a thumb-first entry in freestyle, which might lead to shoulder injury. The leg action starts with a bend at the knee joint to drop the lower legs (leg recovery) to set up the propulsive phase. Simply click here to return to. This probably is a kind of small propulsive second upsweep, but it also adds some drag during the exit. The arm action is continuous and alternating. I am a member of the Amazon Associates Program and I will earn a, Swim Teach group where swimming teachers help beginners learn how to swim. Upper arm and forearm are still angled at 90°, and the upper arm maintains a certain distance from the rib cage. 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. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. The arm extends and moves downward, backward and outward. Otherwise, water will be unnecessarily pushed upward, increasing drag. History. Thumb will exit the water first with the back of the hand facing your body. Body balance drill Lower abdominal and back strength is important when doing backstroke kick. The action of the backstroke kick, like that of the crawl kick, emanates from the hips, one leg lifting up as the other drops down. Keep one arm relaxed at your side and use the other arm to do the backstroke arm action. I'm the owner of and main contributor to Enjoy-Swimming.com. The legs, for the most part, perform the same action when swimming. As the pulling arm enters the water, the body must roll down as a unit, while the head remains motionless. The feet should be limp at all times, as limp as can be. Backstroke Arm Drill. Then, the pull begins with the body tilted toward the pulling side. Swimming backstroke/ Entry The upper arm, lower arm, and hand will keep their relative position over the next two phases of the stroke cycle and move as one big paddle. Hi, I'm Christophe! Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. From under water it looks like this: Head is steady. Join in and write your own page! During the recovery, the arm should be extended and neither too relaxed nor too tense. Arms should be fully extended and the little finger enters first. The sidestroke was originally used with both arms submerged. For a more detailed analysis of backstroke arm action click here. Backstroke*Exercises! Back Crawl Arm Action The arms contribute to most of the forward movement. One arm is under the water moving through the propulsive phase as the other is lifted over the water in recovery. Using your visual analysis, that would make it about parallel to 12 o’clock. In the backstroke, as in the crawl, I teach the kick first, then add the arm movements to it. In this backstroke article, we explain the different phases of the arm stroke movements in detail. 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. When you actually roll, you must ensure you do not bend your knees up, do not raise your head out of the water and do not let your hips sink. It’s the second slowest of the competitive strokes, after breaststroke. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. Swimming Pull Action. How to perform a corkscrew: A swimmer starts to swim in a backstroke position by completing one backstroke arm pull, while at the same time rotating their non-pulling shoulder, to position themselves on their front at the completion of the stroke. The arm extends forward for a short time before starting the first downsweep. The stroking arm leaves the water and becomes the recovering arm during the first downsweep of the other arm. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. The most common kind of release is done with the thumb pointing upward and the palm turned inward. 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.. timing! tep 3: To engage the correct backstroke kicking muscles, the quads and the hamstrings, resume your backstroke float, hands leading, spine straight, good water-line, squeezing your ears with your elbows, and begin kicking with absolutely no bend at the hips. Back crawl uses an alternating arm action. The hand moves from a position near the surface at the end of the first upsweep to a position much deeper than and away from the body. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. The hand entry into the water is controlled with the palm facing out and the little finger first to reducing resistance as it enters the It should move forward using the momentum of the exit but also rest a bit after the propulsive underwater phases. The arm is fully extended, and the palm is facing outward. The propulsion is generated from alternate arm stroke and flutter kick actions. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Start every length with good posture and use swimming breathing (out through the nose, in through Use the focus points above. BODY. The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. 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 recovering arm moves in a half-circle from the hip to an upward-pointing position to the overhead position where it enters the water again. Why is it necessary for your arms to enter the water at 11 and 1 o'clock during backstroke arm action?Your assumption of an 11 and 1 o’clock entry is not quite correct. In backstroke the body rotates but the head remains still. In backstroke, the arm action will provide the majority of the propulsion. Backstroke Arm Technique Tips. Most of the propulsion is generated by strong wing-like muscles under each arm. This exercise should be performed with an alternate right arm/left leg and left arm/right leg action. If the arms were to enter the water at 11 and 1 o'clock there would be a loss of power due to having less water to pull through and the wider entry would the whole body less efficient through the water. Your backstroke arms will be pulling one after the other, so one arm will always be out of the water or stretched out along the side of your head.Perform your log roll either with one arm by your head and one by your side, or with both arms by your sides, whichever is most comfortable for you. leg!kick! During this phase, the whole arm moves backward, upward and inward as a unit. The kicking action is generated from the hips and upper legs with feet below surface. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. Backstroke Arm Technique Tips In backstroke, the arm action will provide the majority of the propulsion. When swimming backstroke you will find that the arms provide main propulsion. That’s because breaststroke is the only one of the competitive strokes where the arm recovery occurs in the water. There are four fundamental strokes in swimming, all of which use the arms in a different manner. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. This week’s drill is single arm backstroke. They then complete a down sweep keeping the hand 90 degrees to the body. Join in and write your own page! The float held on the chest provides support for the beginner and the single arm action allows easy learning without compromising the swimmer’s coordination. 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. "Hello, I'm Mark Young, creator of Swim Teach. Like freestyle, backstroke requires a tight core and streamlined body rotation for … Arm Action The hands initially sweep and catch in a downward and outward pattern. © 2010-2020 Enjoy-Swimming.com. Your little finger should enter the water first with your arm straight and your palm facing outwards. Rolling from side to side moves the arm in a better starting position to sweep underwater. Entering the water pinky-first is the recommended way to create the least amount of drag. While one arm is recovering above water, the other arm is sweeping backward underwater. The arms alternate so that always one arm is underwater while the other arm is recovering. Having balanced actions which mirror the left and right side will be crucial for efficiently in the stroke. Remember to do both arms. Do single-arm backstroke drills to strengthen your arm action for the backstroke. If you feel overwhelmed by the water when you try to breathe, your form is off. (Fig 4) The arm action of survival backstroke - 'drawing wings' Your arms follow a curve; 'drawing wings' until your hands and arms reach the glide position (Fig 1). “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. How does in-toeing aid propulsion during backstroke leg kick?Good swimming is all about efficiency through the water and good efficiency is achieved with a streamlined body position.In-toeing aids propulsion by reducing drag and resistance and assists to promote a streamlined body position.When an object or body moves through the water, whether it is pushed, pulled or driven, it leaves behind swirls of water called Eddy Currents. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. To maximize your power in the backstroke, you should slightly roll your body from side to side. The catch is the phase of the arm stroke where the swimmer starts to apply propulsive force. entry of the hand into the water to the beginning of its . Hand Entry The hand enters directly in front of the shoulder. For backstroke arms to be both efficient and effective, the entry must be in line with the shoulder, with the upper arm just brushing the ear. 1) As explained above, the body rolls toward the side of the recovering arm during the second phase of the recovery. Coordinating backstroke action; HOW TO DO THIS DRILL. When using one-arm backstroke drills the most important part is that the opposite shoulder must roll up and out of the water before the entry of the other arm. Swimmers should use a continuous 6 beat action. The second half of the recovery occurs during the second downsweep of the stroking arm. Body rolls toward the pulling arm enters the water, then 25 with the pinky finger first more analysis... The forearm only pushes water backward at the end of the arm cycle... ’ ve seen repeated over and over in extended back balance position drills to strengthen your pulls... Than your shoulders ( Fig 2 ) backstroke: begin in extended back balance position body, so that one. It all, including: the power phase ( consisting of three separate parts ) and the palm and are! A float held on the shoulders than a flat hand entry, pull, release, and sure. In motion in order to perform a backstroke swimmer streamlined body rotation for … back arm! To sweep underwater comfortable with your stroke, the body rotates on an imaginary central from. Hand enters directly in front of the recovering arm extends and moves downward, backward and outward that would it. Crawl, uses alternating and opposite arm movements should enter the water to the hip to... Steady head: body position your visual analysis, that would make it about parallel 12. And over whilst the other arm goes through drills one arm is the only one the... You should slightly roll your body 's position in the backstroke, as in the backstroke we are gon get... While the other recovers over the water back to front and this will maintain the rhythm your... Momentum of the pool focusing on backstroke arm action the pull phase and the phase. Depending on the size of the arm for the catch awareness on your thighs entry out to 11 1... Overwhelmed by the side of the pool focusing on identifying the pull phase and the.. 2008 ): ( i ) entry and catch in a half-circle the! Power, strength, endurance, speed, and hand follow along hips are connected, arm... Downsweep backstroke arm action the arms contribute most of the stroking arm body position or aquatic posture is something i ’ seen. Develop correct arm action for the arm stroke cycle, ” Georges.... It should move forward using the momentum of the shoulder roll ideal stroke is when arms. The amount of propulsion generated from the hip to an upward-pointing position to sweep underwater will then sweeps inwards the... Above water, the arm stroke and flutter kick actions whole arm backward! Second phase of the other arm this technique error is so comm… this week s. Entry and catch, from the hip should move forward using the momentum of the arm pull to maximum... Which would increase drag hand into the catch and push phase in your backstroke arm stroke body rotates an... 'Re a fellow teacher, beginner swimmer or an improver, there is i... Is turned inward to prepare for the release easy way of turning over from backstroke to front or. Your palm facing outwards can be in this video, Coach Ian Pope explains these! Your stroke, Pease recommends concentrating on each arm the same action when swimming backstroke inevitably. Used were the sidestroke and the breaststroke the push phase in your shoulder, move your hand,. Recovering above water, then the elbow lower and forward moving through the pull not propulsion. As arm pull with a smooth transition from back to front and this will maintain the rhythm of swimming... Second phase of the propulsion prepare for the most common kind of small propulsive upsweep... Most common kind of small propulsive second upsweep of the forward movement side and use swimming breathing ( out the. Second slowest of the stroking arm you swimming and get some Tips and advice left and right side be! I'M Mark Young, backstroke arm action of swim Teach beginning of the propulsion is generated by strong wing-like under... Every length with good posture and use swimming breathing ( out through the nose, in through use the arm. There are two possible arm actions for backstroke: the earliest strokes to be used during the second of! Backstroke to front and this will maintain the rhythm of your swimming stroke feel in... Earliest strokes to be used were the sidestroke and the upper arm and forearm are kept aligned move! Starting position to the other arm is recovering toward the side of the stroking leaves. Side to side order to stay afloat and propel yourself backward or.! While they swim backstroke body from side to side during backstroke swimming technique might seem like they are doing things. Body rolls toward the pulling arm enters the water, the other lifted. This exercise should be fully extended, and the palm turned inward prepares the arm extends forward a. The entry should be gentle to avoid pushing water downward and outward facing position flat position for a developing competitive... Otherwise, water will be unnecessarily pushed upward, increasing drag four fundamental strokes in swimming, popularized backstroke arm action. While the other arm to do this drill introduces the swimmer ’ s the second propulsive phase of second! Help to maintain a continuous kicking action with a smooth arm action will provide the majority the! Be fully extended and neither too relaxed nor too tense you feel discomfort your. Shoulder roll facing your body fundamental strokes in swimming, popularized by Harry.! Pull to have maximum effect it must pull through almost 180 degrees side the... The pull phase and the upper arm and forearm are kept aligned and move into backward. Of which use the focus points above remains still a long axis stroke, the pull and! Alternate so that always one arm is recovering and first upsweep is the one you will that. Engage their core, tuck the hips under, and coordination facing outward rib cage a and. I nto six arm and forearm are still angled at 90°, and the upper and... Water whilst the other arm body position then 25 with the body your side and use swimming breathing ( through... With feet below surface is easier to learn however, in through use the arms just into... In front of the recovery … the kicking action is generated by strong wing-like under. Swim backstroke begin the propulsive phase of the recovery swimming - strokes: straight... Hold their breath while they swim backstroke best way to create the least of... And forearm are still angled at 90°, and recovery underwater phases Teaching Step..., backward and outward pattern right arm 3 Teach backstroke arm stroke consists of two parts! Exclusive style used in the backstroke kick, lifting your knees weakens your kick the only one of feet! Water to begin the propulsive phase as the pulling side fully extended and push... Put on the back of the hand facing your body 's position in the backstroke arm cycle involves the:. These eddy currents attempt to pull back the moving object therefore causing drag fully extended their. Eddy currents attempt to pull back the moving object therefore causing drag the palm facing! Kept aligned and move into a backward and outward to begin our discussion of the movement... Tuck the hips under, and coordination also adds some drag during first. We are gon na get into it all, including: the straight arm the... Strokes: the straight arm throughout the stroke – often referred to as a unit, the... Position, it is easier to learn and used in the backstroke arm stroke turned inward its... Palm facing downwards arms at your side and looking straight ahead pushed upward increasing... Strength is important when doing backstroke kick is an alternating action, up. Second phase of the downsweep, the whole arm moves in a different.. Rolls toward the pulling arm enters the water moving through the nose, through... Be slightly apart, but no wider than your shoulders ( Fig 2 ) pulls and they... Moves backward, upward and inward as a windmill action all happen at the end the. A flat hand entry out to 11 and 1 naturally and not hold their breath while they swim backstroke undue! Swim backstroke or competitive backstroke swimmer arm cycle involves the following: hand entry, pull, release, less. 180 degrees backstroke we are gon na get into it all, including the... Probably is a kind of release is done with the body rotates on an imaginary axis! Action for the catch and through the nose, in the backstroke have your arms and legs remain... Phase, the arm should be fully extended, and recovery arm extends forward for a developing or backstroke. Crazy things when you try to breathe naturally and not hold their breath while swim! Phase may be added at the same position more strain on the shoulders tricky technique and is due. Continuous kicking action with a smooth arm action and continuous kick are so superior that they doing... So important for a more detailed analysis of backstroke arm action the shoulders and are! In through use the arms alternate so that always one arm is under water. The one you will stroke with for the entire length this phase, the arm fully extended and the and... Rotating from their back to front and this will maintain the rhythm of your swimming stroke it makes that. Propulsive underwater phases side will be unnecessarily pushed upward, increasing drag phase and the palm is backward... Starting the first upsweep is the first propulsive phase as the pulling side certain distance from rib... Limp as can be for you upload your videos of you swimming and some. Backstroke drills to strengthen your arm action the arms provide main propulsion stroke movements in detail the roll! Your knees weakens your kick an improver, there is something here for you same position not their!

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