Technique

Improving And Mastering In Backstroke

7 BIGGEST Mistakes Swimmers Make

Backstroke Positioning Technique & Tips

Want to master your backstroke positioning? Complete with advice from our elite swim coach, to learn how to maintain the correct head and body positioning during your swim. Result: better energy conservation and a reduction in drag.

  • Backstroke Body Position

The correct body position allows you to become more streamlined, improving your efficiency in the water.

  • Backstroke Head Positioning

Keep your head in a neutral position, facing the ceiling directly above you. This keeps you as high as possible in the water.

A Steady Head: body position or aquatic posture

Backstroke3

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. Excessive head movement creates unwanted lateral or vert

ical motion in the body. Backstroke swimmers should also maintain a high chest and high hips in the water, connected to a rhythmic rotation of the shoulders.

Good backstrokers swim as if their spines are BBQ skewers around which their upper torsos rotate. Their faces are stable and nearly dry, and their bodies move through the surface in a horizontal and shallow trough. The water level should pass just under the ears, chin held in a neutral position, and eyes looking upwards. To assist in raising their hips, swimmers can coordinate body position and kick by leaning onto their upper back as if on a seesaw.

  • Correction point for head position: “Point nose or chin to sky.”
  • Correction point for rocking head: “Reach wider.”
  • Correction point for body too low: “Lift up belly button.”

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Rotation

The length and depth of the stroke is affected by rotation of the torso. The shoulder should roll up out of the water

Backstroke2

before the hand (on that same side) exits at the side. The shoulders and hips must stay on the same rotational plane. However, recent trends show a flatter backstroke with greater rotation in the shoulders than in hips. Currently many top backstroke swimmers rotate less than 30 degrees to each side. As such, a greater emphasis should be placed on rotating (or snapping) hips upward rather than downward.

Once a hand has made its catch, swimmers should begin immediately thinking of rotating that same side hip to the up position. An emphasis on “hips downward” will sacrifice tempo and balance. When to rotate is actually much more important than how much to rotating. Rotation must be completed before the start of the pull/catch. Rotation should occur quickly and only at the finish and entry of each pull.

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Alternating Arms

The arms alternate in a continuous motion, each arm moving in opposition to the other. In the airborne phase—from the hand exit through re-entry—the vertical semicircles of each arm should remain parallel and equidistant. Underwater, the arms move from a slow to fast rhythm in a sweeping motion and the hands enter the water forcefully above, or outside, the shoulder. As there is no overlap or catch-up phase, the arms, much like a propeller, work as a single unit, not as separate entities.

Backstroke

Backstroke swimmers should also emphasize underwater hand speeds equal to the speed of the recovery. As compared to freestyle, this leads to what appears to be a reduced distance per stroke and the appearance that fast backstrokers are just spinning. Good backstrokers reach a balance point during the arm exchange where, if viewed from the side, a letter “L” is formed by the recovering arm pointing straight up as the submerged arm passes the shoulder plane at the exact exchange between the pull and the push. The elbow is maintained in a locked position from the underwater extension at the end of the push phase, continuing up through surface, along the entire recovery arc, and then back into the water at the entry, and to the catch.

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Backstroke Technique Tips

Pull your stomach in, flattening your back to eliminate arching. This will help you maintain your high, straight position.

A kickboard can help you practice holding your body in a stable position.

 

Source :- Speedo

 

About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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  • […] Usually, breaststrokers start the pull too early, throughout the moment of one of the most effective pressure from the kick. If the hands separate out front ahead of time, after that the drag coefficient increases again and also the force of the kick is squandered on a bad body position. It is important that the breaststroker is patient sufficient to take advantage of their kick throughout the strike stage by having the chin down almost touching the upper body under water, the hands held with each other out front and the shoulders pushed forward as far as possible. The quick arm-recovery breaststrokers do exactly that. They get their hands promptly with the pull pattern. The delayed arm-recovery breaststrokers either never drop the arm joints(elbow) on the pull and also bring the elbows further back behind the upper body, recovering with the majority of the lower arm over the water or slow down the hands over the water prior to pushing them ahead right into the frontal streamline. Featured article:-Improving And Mastering In Backstroke […]

  • […] When you create starting the goal, regardless of how little or externally frivolous the step may seem, you set off something in your brain that’s nearly sure to take you the rest of the way. Why is this? Because your brain goes completely mental once it comes to unfinished tasks. It’s why once you start an extremely laborious set that it becomes harder to quit than to finish. It’s why you end up telling yourself, “Well, hey! That wasn’t so bad!” when a tough workout and it’s a similar function that causes you regret at different things you haven’t completed or finished in your past. Starting is that the whole ball game. Featured article:-Improving And Mastering In Backstroke […]

  • I need nutrion pointers for my 14 yo daughter. She is a picky eater and is a great swimmer , but could be better with proper eating.
    Thanks

    • HI JUDY!
      thanks for contacting us here is some simple but effective points that help your daughter!
      1. Simple carbs directly before, during and directly after workouts.
      2. A little protein before a workout goes a long way.
      3. Hydration is very important because during swimming lots of sweating occurred, therefore to recover this we need to hydrate during the workout.
      BREAKFAST
      It is important that your child has a sensible breakfast on the morning of the gala, if there is time. Some good suggestions are:
      – breakfast cereals – fortified with vitamins and minerals, and served with semi-skimmed milk.
      – bread and bread products – muffins, crumpets, pancakes with honey.
      – cooked breakfast, with lean bacon, eggs, tomatoes, mushrooms and hash browns (all oven baked).
      Drinks – this can be milk, fruit juice, or water.
      Fresh fruit – bananas are very good source of energy, and again can be eaten en route.

      LUNCH
      It is better that you provide a packed lunch for your child. The following are some ideas for lunch time:
      – filled rolls/sandwiches/pitta breads/bagels with a protein base – try and use wholemeal varieties if possible.
      – pasta/rice/couscous salads with a protein base, and vegetables mixed through it. Add low fat salad dressing or mayonnaise, if required.
      – chicken pieces.
      – salad or crunchy crudités – add dips for extra flavour.
      – fruit – this can be fresh, tinned, dried, fruit smoothies, or juice.
      – dairy products – yoghurts, probiotic drinks, piece of cheese.
      – drinks.

      SNACKS
      Probably the most important items that they will need during the day. Snacks should be healthy, and easy to eat on poolside. There is a large selection of snacks available in supermarkets. A few good ones to try are (but no sweets!):
      – cereal bars, oatcakes, fruit/malt loaf, muffins, pancakes, teacakes, spiced buns.
      – fruit – this can be as before.

      READ THIS:-

  • […] Michael helps and his peers have acknowledged this reality recently. Tyler clary, a fellow American swimmer, made headlines earlier this year once he told a Californian newspaper that Phelps doesn’t work as hard as he should, that he “isn’t putting in the laps”. The narrative surrounding Ryan Lochte is Michael Phelp’s main rival throughout these games–was one of extreme laborious work: Lochte spent the past four years flipping tires and dragging chains to prepare for these 2012 games. Yet, once it came down to it, he was no match for Phelps, who himself admitted he did not really attempt his hardest within the preliminary trials just a week past. • Featured article:-Improving And Mastering In Backstroke […]

  • […] Bob Bowman, head coach of the Arizona State Sun Devils Swimming and Diving Team, explains a butterfly drill he likes to use, 2-2 and 2. demonstrated bBob Bowman, head coach of the Arizona State Sun Devils Swimming and Diving Team, explains a butterfly drill he likes to use, 2-2 and 2. demonstrated by the best swimmer of all-time, Michael Phelps, this drill is amazing for coaching butterfly, the most exhaustive of the disciplines. Below is Michael phelps’s 2-2 and 2 butterfly drill video. Featured article:-Improving And Mastering In Backstroke […]

  • […] 1) To push yourself forward with the minimum effort you need to focus on shoulders roll and keep your body, horizontal  not pulling with your arms or kicking with your legs. By keeping your body horizontal you minimise resistance of water and this is important, as powerful kicking is a universal suggestion to correct swimming issues. Featured article:-Improving And Mastering In Backstroke […]