Download my book 'How To Swim Backstroke', and discover the key parts that make swimming on your back a pleasure! Get in touch using the details below. The shoulders roll and the elbow bends slightly as the arm sweeps downwards and outwards. This version of backstroke arm action is used more by competitive swimmers. Rather, the elementary backstroke is like an upside-down version of the breaststroke. The shoulders roll again with the shoulder of the recovering arm rolling upwards. Crafting Effective Language 8 Topics | 1 Quiz Expand. Hand should be turned with palm facing outwards and little finger entering the water first. The arm action then sweeps inwards towards the thigh and the palm faces downwards. The leg action starts with a bend at the knee joint to drop the lower legs (leg recovery) to set up the propulsive phase. Teaching Practices Teaching Points  Push and Glide Beginners  Long and narrow, like and arrow  Stretch back  Ears in water  Tummy up  Arms under water by sides  Push and Glide Advanced  Long and narrow, like an arrow  Arms stretched above head Back Crawl Leg Action The arms alternate in a continuous motion, each arm moving in opposition to the other. As soon as you're in position, start kicking. The backstroke body position is parallel to the surface of the water; your … The hand enters the water in front of the shoulder and with the pinky finger first. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. SIGN UP FOR OUR FREE JUST SWIM MEMBERSHIP. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Two common faults cause backstroke arms to become weak and the overall stroke inefficient. 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. Backstroke arms are also similar to freestyle in that they both are always moving and kept opposite one another. Improving your backstroke arm technique will make the biggest impact on your efficiency in the water. As you spring off the wall, throw your hands directly over your head. 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. When beginning the backstroke start, it is crucial … Backstroke arms provide the power and drive when swimming on the back, so correct technique is a must. Firstly the upper arm must brush past the ear and the edge of the hand must enter the water in line with the shoulder. In backstroke, the arm action will provide the majority of the propulsion. But which technique works best for you? The bent arm action is completed with the arm fully extended and the hand pushing downwards to counter balance the shoulder roll. Flip turns. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. Or, click here for more details. Begin the backstroke arm stroke with your right arm, leaving your left arm in the extended position. 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. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. For the first step, I have the swimmer sit on the edge and I stand directly in front of her and hold her legs here – with one hand under each ankle. Click here for more backstroke exercises. The bent arm pull - a tricky technique and is faster due to its greater propulsive power. Click below to download a copy to your computer, tablet or mobile device. Backstroke If your swimmer is competent at performing Pat the Dog, then the backstroke arms can be introduced. To maximize your power in the backstroke, you should slightly roll your body from side to side. Keep your legs and feet extended. Your little finger will enter the water first with your palm facing outwards. SEE ALSO: The Best Books for Supporting Your Swimming Progress. Just like Freestyle, we simplify the stroke when first teaching it and use a technique called Single-arm Backstroke. I am a member of the Amazon Associates Program and I will earn a. Simply click around and scroll about, or get in touch and ask me a question. Quiz #3. Your eyes should follow your … As your right arm nears your hip, it will extend and your palm will turn in towards your hip to finish the arm pull. Have them put their hands by their side. Breaststroke Arms. How to Teach: Method and Delivery. Practicing spin drill can teach your arms to move more quickly when it comes time to race! Work on this until your child is comfortable stroking with his arms and kicking continuously. As your right arm enters the water, your body will rotate towards the entering arm. In regards to the coordination of the backstroke arms and leg kick, try kicking upward with your left foot as your right arm enters the water overhead and then complete three kicks so that the 4th kick is when your right foot kicks up as your left hand enters the water. Need to contact Membership Services? If it's tried and tested exercises with specific teaching points that you're after, then the solution is right here. Backstroke Body Position. - 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. Use a 'flutter' kick. Have him practice this for … The sidestroke is a great stroke to start with when teaching new swimmers. Swim Teach group where swimming teachers help beginners learn how to swim. Then, it’s time to move on to the next stage of teaching the backstroke. Backstroke Kick To teach the backstroke kick,I use a 4-step process. If the hand enters the water wide of the shoulder line then the arm pull with be incomplete and lack power. Come on over, upload your videos of you swimming and get some tips and advice. In other words one arm completes a full arm pull cycle before the second arm begins its arm cycle. Secondly it is very common to perform one arm pull at a time. The speed of the backstroke is limited by the restrictive range of movement of the shoulders as well as the ability/inability to use the power in the chest muscles to the best desired effect by the roll of the body which will be discussed in more detail in the chapter about the upsweep of the arms. Read our backstroke arm technique tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming. Don’t worry about this. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. Open Turns. If you’re like many other backstrokers, your shoulders might stay flat in … The shoulders roll again with the shoulder of the recovering arm rolling upwards. How to Teach the Sidestroke. When the elbow gets to a 90 degree bend, push the water towards your hip. The elbow should then bend to 9o degrees and point to the pool floor. Start with your child standing in the water. While this is happening, your left arm will be entering the water at 1 o’clock and the body rotates towards the entering arm. I have her start the recovery by bringing the thumb side of the hand out of the water first. Just like Catch-up freestyle, Single-arm makes it easy for a child to understand and perform the skill that’s being asked. The arm pulls for back stroke should be continuous where one arm begins to pull as the other arm begins to recover. To start to learn the backstroke, ask your child to put his arms in streamline position while he floats on his back and kicks. 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. Step 1 : - Push off the wall for the backstroke, both arms extended over your head. When I teach backstroke arms, I start with single-arm backstroke so I can guide the recovery and set up the pull. Step 2 : - Now, push off the wall with both arms extended over your head, preparing to do the backstroke, spine straight, good water-line, productive kick, locked elbows, hands pitched out. USAS High Performance Consultant Russell Mark has posted images and additional text in his article “Backstroke: rotation timing is more important than amount.” Correction point for body too flat: “Roll shoulder, lift arm to sky.” Alternating Arms. Backstroke is probably the easiest swimming stoke to learn. Lesson Content 0% Complete 0/4 Steps Butterfly Kick. I lock out her elbow and let gravity shape her hand. Practical exercises, professional tips and a whole load more! The arm is fully extended, and the palm is facing outward. The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. 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. Keep your face out of the water and place your arms as close to your sides as you can without sinking. Your right arm will be straight and it will rotate during the recovery so that your hand can enter the water little finger first. 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. Learning to swim backstroke isn’t an impossible task. The thumb or the back of the hand should exit the water first. 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. Butterfly Arms. Learn To Swim Backstroke – Hand-Lead Side Balance Drill: The next drill to learn to swim backstroke is a simple variation of the head-lead side balance drill.. The straight arm pull - easier to learn and used in more recreational swimming. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. As the hand sweeps inline with the shoulder, the palm changes pitch to sweep upwards and inwards. In backstroke, the arm action will provide the majority of the propulsion. 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. Your arm will start to bend so that the palm and forearm are facing towards your feet. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. But instead of keeping both arms at your sides, you’ll extend one arm in front of you while keeping the other at your side. Even though my hands are at her ankles we … Once you’re able to float on your back, everything else comes fairly easily with enough practice. Backstroke Arms. As your body rotates, your right thumb or back of wrist will exit the water first. Arms. The palm should always face the direction of travel. I bring her arm directly up and over the side of her body and over her shoulder. Establish a productive kick. There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. Establish opposition by doing an underwater stroke with one arm, while the other remains over your head. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm … 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. The arm extends forward for a … Breaststroke Kick. After he’s gotten some experience moving his arms, gently remind him to kick. Achieve a straight spine, firm core and good water- line. Quiz #4. Improper … Body Position: Flat Torso. Backstroke Arm Drill Single arm pull with a float held on the chest Aim: to develop correct arm action whilst kicking. It's best to begin by teaching the kick and arm movements separately on dry land. 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. "Hello, I'm Mark Young, creator of Swim Teach. ", 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. Your legs should be straightened, … 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. So, when one arm is by your child’s side, the other should be by their head. Once this has been mastered then the swimmer can practice the full stroke ensuring the arms are performing continuous cycles. There are two possible arm actions for backstroke: The arm should be straight and as inline with the shoulder as possible. Explode off the wall with hip and knee extension. The upper arm enters the water, then the elbow, forearm, and hand follow along. Pease goes through drills one arm at a time to keep the focus singular. Butterfly and Turns 4 Topics | 1 Quiz Expand. Backstroke Arm Technique Tips In backstroke, the arm action will provide the majority of the propulsion. One-Arm Drill In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. The thumb or the back of the hand should exit the water first. 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