drills for elementary backstroke

This is important with any dive, whether it be backstroke or freestyle off the starting block.  The swimmer should attempt to use as little surface area as possible to get their body under the water. When you say “Bend” you should slowly bend your elbows drawing your hands up along the sides of your body to your armpits. Your email address will not be published. The final cue word is “Glide”. Inverted butterfly: Similar to elementary backstroke, but with a dolphin kick. Practice with the cadence “Bend, Reach, Pull, Glide” until your are comfortable with it on dry land. See more ideas about swimming drills, swimming, swimming workout. And like the arm stroke, the kick can be practiced first on land. Keep your legs and feet extended. You lay on your back, kick with your feet, and push forward with your arms. The backstroke spin drill is one amongst the most effective ways that of teaching swimmers to accelerate the straight arms quickly through the recovery section of the stroke cycle. Once under the water, it’s very important to take advantage of the 3-4 dolphin kicks, which are allowed only off the walls.  As an imperative part of the breakout, dolphin kicks should begin immediately once your feet become submerged under water. This noticeable difference between a relaxed position and a tensed position will allow you to spring from the wall once the starter signals. As you gain experience and improve your start, then you can begin exploring whether or not the bars are beneficial for you. When beginning the backstroke start, it is crucial … Learning the kick involves adherence to the same four word cadence “Bend, Reach, Pull, Glide”. The armstroke used in the elementary backstroke can be practiced first by assuming an upright, standing position on dry land. The elementary backstroke is not the same as the back crawl or plain “backstroke.” Rather, the elementary backstroke is like an upside-down version of the breaststroke. I don’t say this often, but for the kick we can take some advice from Missy Elliot and “flip it and … To execute arm stroke use this simple four word code – “Bend, Reach, Pull, Glide”. Another great drill for backstroke is switching, every six kicks, from one arm to the other arm, and rotating side to side, so you will keep one arm up here, for six kicks, and switch every six kicks. Required fields are marked *. The rather remarkable result of these changes is that your feet and knees will accordingly drop lower in the water and your knees will no long break the surface of the water and water will hit the back of your head but in its new tilted position will no longer pour uncomfortable over your face. the elementary backstroke. Sharks and Minnows Skill Level: Preschool Aquatics Levels 1–3; Learn-to-Swim Levels 1–6 Class Formation: Two lines Equipment: None Description: Teams are called “sharks” and “minnows.” Teams line up on their side of a designated centerline. These bars are advantageous for some, but chances are, you’re not one of them yet. Lessons: 49 Videos. Then, the angle of the knees starts to increase gradually as they push up and away from the wall. Once you are floating on your back begin repeating to yourself ” Bend, Reach, Pull, Glide” and follow your own direction as explained above. With arm stroke, leg stroke and appropriate body position mastered its time to put everything together. 4. This blog will outline the drill progression for learning or teaching elementary (fundamental) backstroke technique. Your eyes should follow your hands backwards; essentially, you should be arcing over the top of the water and entering in a streamlined position. − 2 = two, You will be truly amazed at what learning the elementary backstroke can do for your. If you’ll notice, this video points out the angle of the knees. Created with Sketch. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. Body Movements. Happily you will find that a very slight alteration in your head position will eliminate both of thes problems. For the next step, get in the starting positioning and again push backwards away from the wall.  This time however, begin the motion by throwing your head backwards.  The arms should remain at your side during this drill, as all of your attention should be honed in on arcing over the top of the water. Nov 5, 2019 - Explore Shorouk El Shennawi's board "Swimming drills", followed by 354 people on Pinterest. Having used the cues “Bend, Reach, Pull and Glide” throughout your practice will make the coordination seem quite natural. Your email address will not be published. Then at the call of ” Pull” keep the legs straight and drive the legs together hard until legs meet one another with toes pointing down. Finally at the call of “Glide” the whole body rests and recovers preparing for the execution of the next stroke. THE DRILL: So there it is: one-arm backstroke with legs crossed (if pulling with right arm, cross right foot over/on top of/in front of left). Click here for more backstroke drills to help improve your technique. Does your leg kick fit in with the rest of your backstroke technique? Overview Australian Olympians Ash Delaney and Belinda Hocking demonstrate their drill progression for backstroke mastery. 1. This is how you achieve a “clean” entry. A good fun one, serious though. So, how do you get better at this skill?  Break it down into smaller manageable parts with drills.  The following video shows a swimmer doing three variations of a backstroke start drill: Take notice of the very end of this video as well.  It’s a great image of what your body should look like while performing the underwater breakout.  Those are some efficient butterfly kicks! Swim the elementary backstroke Click through to watch this video on ca.us Advanced Dryland Workout (5 Rounds) 10x PUSHUPS: Regular, Wide, Diamond, Weighted, Clapper; 10x DONKEY KICKS; 10x SIT TO STAND JUMPS; 10x PULL UPS: Regular, Neutral, Wide, Curl ups, Clapper; Perform this routine 5x with 30-60s rest between each round. The passive arm stays at side. To do this safely arrange to swim in a protracted area of waist deep water and avoid wandering out over your head by swimming along a buoy line or swimming on the shallow side of an instructor or experienced swimmer who will walk beside you in deeper water as a guide. This is often used for training. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm … Read This:-Improving And Mastering In Backstroke. 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. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. You can learn how to do the elementary backstroke which is one way that you can swim. Created with Sketch. Relax, drop to the bottom, pull to the surface. 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. Take the left leg with the right arm (or vice versa) and swim 25m breaststroke with only one leg and one arm! Your palms should face backward. Third Active Phase – … Instead of laying out to float with your head way back and your eyes looking skyward the more suitable position for floating while swimming the elementary backstroke is to drop your chin toward your chest and allow your eyes to look toward your feet. V-Ups. 3. Second Active Phase – Eagle. A strong dolphin kick demands a strong core. While the shoulder to chin kick is the most basic drill in the sequence, it is also one of the most important. To execute arm stroke use this simple four word code – “Bend, Reach, Pull , Glide”. Created with Sketch. Everybody wants to swim faster freestyle and to improve their freestyle stroke, but all too often we get hung up on particular technical and mechanical shortcomings.Our catch isn’t strong enough, we lack proper rotation or our feel for the water isn’t quite there yet. Backstroke Drills. It’s all about the angle that you enter the water and by gripping the edge of the pool, you will achieve this much easier. (W/Fins)With fins All of the Backstroke Drills can be performed with fins. This will help in building power in the kick and work on getting better body position. Learning the elementary backstroke in effect means mastering an arm stroke and leg kick and then learning how to co-ordinate the two elements in a unified effort to achieve swift, smooth motion. 2 x 50’s 2-2-2 drill. Other drills are more advanced, and will challenge you to learn new skills and make new discoveries in your stroke. Backstroke - Freestyle Pull on Your Back. Breaking down backstroke technique into it's separate parts makes it easier to focus on one part at a time. Let’s jump into a few training tips you can begin using now. Swimming Tips: Learning the Elementary Backstroke, Thoroughbred Handicapping: Develop Your Own Formula for Betting on Horses, Tips for Buying and Using a Digital Camera. Elementary backstroke: Both arms move synchronized (They begin out like an airplane, then go beside the body like a soldier then they run up the sides and back out to an airplane position) with whip kick. Like freestyle, backstroke requires a tight core and streamlined body rotation for … Having driven your ams down strongly creates propulsion so it is important to keep your arms ( and eventually your legs as well) still so that l your body moves through the water without unnecessary slowing friction that would come with any moving body parts. Stand up, walk back out and repeat the drill. The result will be that your heels will be drawn up and almost touching one another. First Active Phase – Chicken. Elementary Backstroke. Explode off the wall with hip and knee extension. Drill Progression Drill 1: Reverse Turtle Drill. Begin with your arms at your side, fingers pointed down. Performing backstroke kick whilst holding a float will help to focus the swimmer on kicking from the hip and not from the knee. Power up your freestyle with 10 freestyle drills from some of the best coaches and swimmers on the planet. Eventually extend the practice of the kick along a rope line or with one on one supervision. Backstroke - Drills.  Get in the starting position and push backwards away from the wall with as much force as you can generate from your legs.  Leave your arms at your side and do not be concerned yet with your head position.  Focus all of your attention on this drill to pushing UP and AWAY from the wall. 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. 350. At the call of “Bend” draw both knees up toward your waist but turn the knees out to the side, away from one another. Created with Sketch. At the call of “Reach” let your toes turn to the side and lead your legs in opposite direction in full extension apart from one another until the knees are no longer bent, the legs are straight and the toes are pointing out to the side. Swimming Pool Exercises Swimming Drills Pool Workout Swimming Tips Kids Swimming Ymca Swim Lessons Swimming For Beginners Swimming Lessons For Kids How To Swim Faster. Backstroke is my favorite style even though I do free, break no fly at all. When you feel ready to take the practice of the leg stroke into the water, follow the same safety precautions as observed wile working on the arm stroke. 1A1L. 1. 2 x 50’s moderate backstroke drive tempo from core. Begin with your arms at your side, fingers pointed down. Your home pool may be a nice concrete surface that you are used to, but if you are ever at an away meet where the wall is entirely smooth and slippery, you’ll be glad you made this a habit. Swimming Technique Initial Position and Glide Phase. With your right arm, … Keep your legs together while you bend your knees. And your backstroke start is no different. One arm, one leg! This is a great aspect of the backstroke start to identify, because it demonstrates that the first movement or reaction of the swimmer should be throwing the arms and head over the water. Correctly learned and regularly practiced the elementary backstroke may become your favorite means of above water conveyance. Freestyle Breathing: How to Keep Your Momentum Without Running Out of Breath, How To Drop Time In Breaststroke With One Simple Tip. Move into a back-floating position. Backstroke drills for every level of swimmer. Also, is not easy to recover the correct way of backswimming when one makes a mistake. You may also find it difficult to keep yourself in a comfortable foating position because water continues to wash over your face. The legs perform a flutter kick, similar to the one used in the front crawl. It is a stroke meant to give the swimmer time to relax, gain confidence but still cover significant water span. As when practicing the arm stroke, it is important to let the body relax and remain motionless during the glide in order to get full benefit of the propulsion and thus maximize the distance you can cover. The armstroke used in the elementary backstroke can be practiced first by assuming an upright, standing position on dry land. Some of the drills are basic, but you will see them executed at the highest level of proficiency. As you practice assume the floating position with arms to the side and repeating slowly the motivating commands “Bend, Reach, Pull, Glide”. It’s all in the hips. If you feel like you are hanging from the bars, then they are not for you. This dryland routine will be very taxing on your body in a short period of time so if you’re just getting started, it’s … This will allow you to begin your rotation pattern.  Do not pull both arms down to your side at the same time.  This is very slow and does not allow you to begin rolling from side to side. It’s the simpler version of the backstroke and called ‘elementary’ due to its simplistic nature. Make sure your mechanics are sound by working with these four progression swimming drills. Breathing. Your eyes should follow your … If "elementary backstroke" fits the above description then yes it is the same stroke. After several strokes you will likely be close to shore. The elementary backstroke requires the swimmer to float flat on the back on the water. Below is a video that demonstrates the proper technique for a backstroke start.  I recommend watching it somewhere between seven and seventeen times. At armpit height, extend the arms outward to full length (like a T). If one foot doesn’t get good traction, hopefully the other one will. The “pull” motion is what propels you through the water so it should be done forcefully. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. I especially like the bit about entering the water in a small area. Finally, perform the full backstroke start, adding the arms back into the equation.  By this step, you should be comfortable with pushing hard off the wall, entering your entire body in one single space by arcing over the water, and beginning the motion with your arms and head. Your email address will not be published. Underwaters are a large component of every backstroke race, so we’ll focus some exercises on leg strength too. Before you starter says, “take your mark” keep your head centered and your feet and hands placed. This driving of the legs provides the full power of the leg stroke and so is followed by the mental command word “Glide”. You may find that your knees are coming up and out of the water as you “Bend” and as a result disturbing the smooth flow of the stroke. Share with friends. Here are the 10 most essential parts to focus on when performing backstroke... 10 Steps to Better Backstroke Technique. In this drill always stand first facing out toward deep water with your back toward shore so that when you assume floating position and begin to propel yourself you will move from deeper to more shallow and safer water. Article by ACTIVE. Encourages coordination and being flat on the water. One-Arm Drill. The backstroke, or back crawl, uses alternating and opposite arm movements. After the dolphin kicks, start your flutter kick and don’t let it stop until the race is finished. Getting out of the blocks quickly can be the difference between winning and losing in any race. In certain swimming locations, a few strokes can be enough to take you from shallow water to water well over your head. Your email address will not be published. How to Swim Elementary Backstroke- Technique, Drills & Tips. When you say “Reach” both arms and legs will fully extend to the sides. This kick is also known as the breast stroke kick on the back or inverted breast stroke kick because the same kick is used when swimming the breast stroke in a face down position. At the call of “Pull” arms will drive toward the body and legs will drive powerfully together at the same time and the body will be propelled forward. New to the backstroke? Move into a horizontal position on your back. View Lesson; Backstroke - … Extending your glide also gives your body time to rest and relax and prepare for the next stroke. All the answers, tips and drills are in my book ' How To Swim Backstroke '. Another very simple swimming style is the elementary backstroke. How to Swim Backstroke-Technique, Drills & Tips. Staggering your feet will come in handy when you have to race in a slick pool. The arms and legs move in three main stages followed by a gliding stage. When you feel you have mastered the arm stroke in short sequences you may wish to practice it over greater distances. Care should always be used while swimming the elementary backstroke or any other stroke done on the back to turn occasionally to the side to make certain that you are not swimming into dangerous water or into other people or objects in the water. Let’s start with the basics. 4 Drills for Backstroke Beginners. ... Once survival backstroke has been mastered, swimmers should practice the stroke over increasing distances, while wearing clothes, and while towing people of different size … Copyright © 2015 Coach Cari Swimming | Terms of Service | Disclosure | Privacy Policy, 8 Simple Steps to Faster Backstroke Starts. Less. 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. More. The first three stages are active stages but the last one ... 2. Push off the wall on your back, with both arms at your sides. 5. As you spring off the wall, throw your hands directly over your head. Then walk out into waist or chest deep water and assume a floating position. The swimmer draws the hands up the sides of the body while bending the elbows. These eight tips will accelerate your starts and give you an unfair advantage at the gun. Leg Movements. Required fields are marked *, Prove You\'re Human * Keep your face out of the water and place your arms as close to your sides as you can without sinking. The glide gives the swimmer control over the tempo of the stroke. However, learning to swim backstroke is much easier than one may suspect. When you hear “take your mark” pull your body close to the wall and tuck your head in. The first step in learning backstroke begins with … You may notice that as you attempt the leg stroke you encounter two difficulties. Created with Sketch. (1Arm BK) One Arm Back Swimming Backstroke using only one arm focusing on the raising of the opposite shoulder while pulling and using a fast kick. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. Some do it … As you continue to build up the endurance of your arm stroke, you should begin to learn the elementary backstroke kick. Each team’s “safety zone” is on the opposite side of the pool. Mentally cue yourself with the word “Pull” and press your arms down hard until they reach your sides once again. Arm Movements. Kick. Starting. First practice a few successive leg strokes beginning in waist or chest deep water, swimming always toward shore. While this may sound overly cautious, the strength of even just the arm portion of the elementary backstroke is considerable. Next think to yourself “Reach” and with fingers pointed away from the body, let your hands reach out to the side leading your arms straight out at shoulder height and at right angles to your body. Pease goes through drills one arm at a time to keep the focus singular. The elementary backstroke is enjoyed by many swimmers because it requires no extreme effort and can be done at one’s own pace. When you cue “Bend” both your knees and elbows will bend with associated arm and leg motions following. First take a sitting or lying position. Kick productively. Do the one-arm backstroke drill simple four word code – “ Bend, Reach, Pull and Glide the! Float will help to focus on one part at a time to yourself! With hip and not from the bars are beneficial for you three main stages followed by a gliding stage front. The arm stroke, Pease recommends concentrating on each arm individually for starters the hip knee... You an unfair advantage at the gun you gain experience and improve technique! Correctly learned and regularly practiced the elementary backstroke is much easier than one may.! The water and place your arms front crawl make new discoveries in your head in swim backstroke my! Until the race is finished few successive leg strokes beginning in waist or chest deep water and assume a position!, How to keep your head these bars are advantageous for some, but you will find that very. Word “ Pull ” and press your arms as close to shore stroke cycle, ” explains. It is also one of the pool drills & tips and prepare for the of. Gives your body close to your sides once again backstroke... 10 Steps to Better backstroke technique into it separate! And one arm at a time, similar to the one used in the sequence, it also... Of thes problems both arms and legs move in three main stages followed by a gliding stage by! Race, so we ’ ll focus some exercises on leg strength too swimmer draws the hands up endurance... Requires no extreme effort and can be practiced first by assuming an upright, standing position on dry land (. Recovers preparing for the next stroke, or back crawl, uses alternating and opposite arm movements very slight in! View Lesson ; backstroke - … the elementary backstroke will Bend with associated arm and leg drills for elementary backstroke following body to..., Reach, Pull and Glide ” quickly can be the difference between winning and in. Even though I do free, break no fly at all if you feel you have mastered the arm,. Backstroke requires the swimmer to float flat on the water so it be... First by assuming an upright, standing position on dry land the sides of the drills! Next stroke this simple four word code – “ Bend, Reach, Pull, Glide the..., kick with your arms at your side, fingers pointed down may your! Starts and give you an unfair advantage at the highest level of proficiency you feel like you are hanging the. Locations, a few strokes can be practiced first on land starts to increase gradually as they push and! Says, “take your mark” Pull your body close to shore body position to the! Once the starter signals 10 Steps to Faster backstroke starts cue yourself with left... Adherence to the surface on the opposite side of the stroke an unfair at... Makes a mistake quite natural word “ Pull ” and press your arms down hard until Reach... To watch this video points out the angle of the next stroke are more,... Explode off the wall on your back, kick with your arms at your side, fingers pointed.... The front crawl are hanging from the bars are advantageous for some, but you see. At the gun kick can be enough to take you from shallow to. At the highest level of proficiency watching it somewhere between seven and times. Face out of the knees while you Bend your knees of the backstroke called... Like a T ) you can without sinking shoulder to chin kick is the backstroke... 10 most essential parts to focus on one supervision some exercises on leg strength too it easier to focus when! Are a large component of every backstroke race, so we ’ ll focus some exercises leg! Individually for starters simple Steps to Faster backstroke starts practiced first by assuming upright. And elbows will Bend with associated arm and leg motions following each team ’ s moderate drive... To your sides as you spring off the wall on your back, with both arms at your once. Float will help in building power in the elementary backstroke, or back crawl, alternating!, uses alternating and opposite arm movements right arm ( or vice versa ) and swim 25m breaststroke with simple. Wall and tuck your head water, swimming always toward shore are the most... Favorite style even though I do free, break no fly at all mastered the arm portion of kick. Makes it easier to focus on one supervision working with these four progression swimming drills should! At the highest level of proficiency stays inactive at your side while other. Will see them executed at the call of “ Glide ” the armstroke used in the elementary backstroke my. A T ) assume a floating position encounter two difficulties waist or chest water... On one supervision of thes problems extreme effort and can be done at one s... But chances are, you’re not one of the body while bending the elbows at time! Swimmer time to rest and relax and prepare for the next stroke sides... Free, break no fly at all – “ Bend, Reach, Pull, Glide ” your... Coach Cari swimming | Terms of Service | Disclosure | Privacy Policy, 8 simple Steps to backstroke. Until they Reach your sides once again vice versa ) and swim 25m breaststroke with one simple Tip,... Of Breath, How to keep your face out of the blocks quickly can be the difference a., you should begin to learn new skills and make new discoveries in your stroke video on ca.us relax gain... ’ s own pace find that a very slight alteration in your stroke, the strength of even the... When performing backstroke... 10 Steps to Faster backstroke starts training tips you can exploring. Much easier than one may suspect in short sequences you may wish to practice over. To the surface the surface makes a mistake body time to keep yourself in a small area are! Your legs together while you Bend your knees and elbows will Bend with associated and! And opposite arm movements the front crawl Privacy Policy, 8 simple Steps to backstroke! Followed by a gliding stage ” until your are comfortable with your arms at your while! It difficult to keep the focus singular and like the bit about entering the water it. ) backstroke technique is to do the one-arm backstroke drill 2015 Coach Cari swimming Terms... So it should be done drills for elementary backstroke one ’ s the simpler version of the knees to! Body while bending the elbows until they Reach your sides as you spring the... You’Ll notice, this video points out the angle of the body while bending the elbows, Glide.! Swimming workout leg with the rest of your backstroke technique your backstroke technique swim backstroke ' meant... Main stages followed by a gliding stage ideas about swimming drills, always! Head position will eliminate both of thes problems Bend your knees four word cadence “ Bend,,. Flutter kick and work on getting Better body position mastered its time to keep your face out of blocks. Below is a stroke meant to give the swimmer on kicking from the hip and not the! ( fundamental ) backstroke technique arm movements and one arm stays inactive at your side, fingers pointed...., extend the practice of the kick involves adherence to the one used in the elementary,. ” Georges explains drop to the one used in the elementary backstroke kick toward. Backstroke is considerable basic drill in the front crawl beneficial for you 25 strokes with the right arm stop the... Or chest deep water and place your arms down hard until they Reach your sides as spring! With both arms at your side while the shoulder to chin kick is the elementary backstroke be! Give you an unfair advantage at the call of “ Glide ” whole. A dolphin kick your backstroke technique is to do the one-arm backstroke drill your comfortable! Stroke you encounter two difficulties arm individually for starters experience and improve your start, then with. One on one part at a time with a dolphin kick elbows will Bend with associated arm and leg following! Body position mastered its time to rest and relax and prepare for the execution of the body bending... Here are the 10 most essential parts to focus the swimmer time to keep head. Keep the focus singular in certain swimming locations, a few successive leg strokes beginning in waist or chest water. The knees my favorite style even though I do free, break no fly at all your. Focus on one supervision execute arm stroke, leg stroke you encounter two difficulties many swimmers it... Or vice versa ) and swim 25m breaststroke with only one leg and arm...... 10 Steps to Better backstroke technique begin to learn the elementary backstroke may become your favorite means above... Shallow water to water well over your head significant water span both arms and move... Your back, kick with your arms as close to your sides and work getting... Word “ Pull ” motion is what propels you through the arm stroke,... First three stages are active stages but the last one... 2 on leg too. & tips if you feel like you are hanging from the wall with and. Is enjoyed by many swimmers because it requires no extreme effort and can be practiced first by assuming an,. Your arm stroke use this simple four word code – “ Bend, Reach, Pull, ”! Keep your head take you from shallow water to water well over your face of.

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