Single Arm Backstroke Drill
What a lot of swimmers do not understand is that backstroke and freestyle share numerous of the very same drill and mechanisms when you swim them. Both are longitudinal strokes, functioning on the same axis. For this factors, your body position and motion from side to side should be nearly the same for both freestyle and backstroke. The most significant concerns with backstroke for swimmers is timing.
The single arm backstroke drill assists swimmers master the relatively difficult timing of the stroke. You can execute 3 strokes on your back with your right arm although your left arm is relaxed at your side and underwater. You want to be almost on your side in the water when you are taking the 3 strokes. However the stroke is known as backstroke, it is essential that you recognize that you should almost never be totally flat on you back in the water. This drill aids to show the side to side movement effective backstroke generates. Soon after you get 3-1 armed strokes with your right arm, you then immediately do three regular backstroke strokes utilizing the two arms. Following, you place your right arm relaxed at your side and do three back strokes with your left arm. You should repeat this 3 phase approach over and over.
The a single arm backstroke drill will force you to focus on your entire body position although you pull underneath the water and will assist you to slow down your stroke movement. By performing single arm pull, you can come to feel the power of you pull and emphasis on techniques to obtain optimum catch in the water with your hand and more importantly forearm. This drill will also support you to learn to dip your shoulder to the side at the appropriate time.
Once you are comfy performing single arm at a time, start alternating. Again, make confident you’re targeted by the movement of your arm, and the rolling of your shoulders. Alternating like this will get you one step closer to bringing it all together.
Aaron Peirsol is the world-record holder in the 100meter and 200meter backstroke . He has competed for the United States at 3 Olympics—2000, 2004, and 2008—winning 5 gold medals and two silver medals. One of Aaron’s favorite drills is the “scull and pull,” which is developed to assist a swimmer to feel for the catch from the extended straight-arm entry. Considering that backstroker are not able to see their arm throughout entry and catch, it is valuable to repeatedly practice the movement in isolation and produce the potential to know that the hand/arm faces back on the water. When Aaron feels his arm is positioned dealing with back on the water, he returns to the extended position so he can repeat the scull movement and practice feeling for the catch again.Once he has felt the catch a second time he pulls through (the “pull” portion of the drill) to the diagonal and finish phases of the stroke and switches arms.