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backstroke arm action

The arm extends and moves downward, backward and outward. The leg action starts with a bend at the knee joint to drop the lower legs (leg recovery) to set up the propulsive phase. Like freestyle, backstroke requires a tight core and streamlined body rotation for … During this phase, the whole arm moves backward, upward and inward as a unit. So the forearm only pushes water backward at the beginning of the downsweep. 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 The arm action is continuous and alternating. In this position, it is easier to engage the chest and back muscles, and less strain is put on the shoulders. Backstroke Arm Movements: On-Deck Demonstration. The propulsion is generated from alternate arm stroke and flutter kick actions. If you feel overwhelmed by the water when you try to breathe, your form is off. 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. leg!kick! The arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. 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. It is a long axis stroke, the body rotates on an imaginary central axis from the head to the toe. In this backstroke article, we explain the different phases of the arm stroke movements in detail. The hand enters the water in front of the shoulder and with the pinky finger first. The legs, for the most part, perform the same action when swimming. Join in and write your own page! I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. Swimming backstroke/ Entry 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. Backstroke is the only competitive stroke performed on the back. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. Simply click around and scroll about, or get in touch and ask me a question. The arm action is continuous and alternating. Keep your legs straight with your toes pointed and have your arms at your sides with your hands on your thighs. 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. Breaststroke Swimming technique - arms Mark Durnford explains the arm movements in breaststroke As you can see above, when you are swimming breaststroke your arms stay in the water all the time and execute a semicircular movement. 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 arms are continuous and alternating with one arm providing propulsion under the water whilst the other recovers over the water. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. Swimmers should use a continuous 6 beat action. The arm action is continuous and alternating. The recovering arm enters the water at the end of the second downsweep of the stroking arm. Back crawl uses an alternating arm action. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. Swimming Pull Action. Arms should be fully extended and the little finger enters first. In backstroke, the arm action will provide the majority of the propulsion. 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. Unlike elementary backstroke, it is an upper-body dominant stroke. 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. 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. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. 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. phases (Chollet et al., 2008): (i) entry and catch, from the . As the pulling arm enters the water, the body must roll down as a unit, while the head remains motionless. 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. Competitive backstroke requires a high degree of power, strength, endurance, speed, and coordination. Depending on the swimmer’s style, a third propulsive phase may be added at the end of the second downsweep. Enjoy-Swimming.com does not sell any personal information. Having balanced actions which mirror the left and right side will be crucial for efficiently in the stroke. Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. 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. Swimming backstroke/ arm action. Keep your body straight with your legs slightly lower than your upper body, so that they can work properly. It's easy to do. 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. Step 1 : - Push off the wall on your back, both arms extended, preparing to do the backstroke, straight spine, good water-line, productive kick. The little finger and side of the hand cuts its entry into the water to begin the propulsive phase. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. The forearm is facing backward at the beginning of the downsweep and facing downward and outward at the end of the downsweep. For the arm pull to have maximum effect it must pull through almost 180 degrees. Body balance drill There are two possible arm actions for backstroke: The straight arm pull - easier to learn and used in more recreational swimming. 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. Come on over, upload your videos of you swimming and get some tips and advice. 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. A Steady Head: body position or aquatic posture. 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. 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. Arms without floats. Most of the propulsion is generated by strong wing-like muscles under each arm. From under water it looks like this: Head is … One-Arm Backstroke:Begin in extended back balance position. Part of the series: Swimming Tips. They then complete a down sweep keeping the hand 90 degrees to the body. Required fields are marked *. arm is the one you will stroke with for the entire length. Your email address will not be published. This week’s drill is single arm backstroke. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. Beginner learns may use a straight arm throughout the stroke – often referred to as a windmill action. While one arm is recovering above water, the other arm is sweeping backward underwater. Start every length with good posture and use swimming breathing (out through the nose, in through Use the focus points above. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. 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. The alternating arm action and continuous kick are so superior that they are the nearly exclusive style used in the sport. 5. Improper Breathing. 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. The feet should be limp at all times, as limp as can be. But it makes sense that this position puts more strain on the shoulders than a flat hand entry, palm facing upward. Contents! The action of both your arms and both your legs, should be symmetrical and all happen at the same time. 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. 4. The first downsweep is non-propulsive and prepares the arm for the catch. The stroking arm leaves the water and becomes the recovering arm during the first downsweep of the other arm. When the shoulders and hips are connected, the arms can just flow. The arm action will then sweeps inwards towards the thigh with the palm facing downwards. The hands during backstroke swimming technique might seem like they are doing crazy things when you see them in slow motion. Arms. Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. There will, of course be many variables … Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. 1) As explained above, the body rolls toward the side of the recovering arm during the second phase of the recovery. In backstroke the body rotates but the head remains still. Simply click here to return to. 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. "Hello, I'm Mark Young, creator of Swim Teach. Lower abdominal and back strength is important when doing backstroke kick. These eddy currents attempt to pull back the moving object therefore causing drag. Hi, I'm Christophe! Swim to the other end of the pool focusing on identifying the pull phase and the push phase in your backstroke arm stroke. All rights reserved. The first half of the recovery continues during the first downsweep and first upsweep of the other stroking arm. 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. The recovering arm extends forward underwater during the second upsweep of the stroking arm. Aim: to develop correct arm action whilst kicking. Your knees should be slightly apart, but no wider than your shoulders (Fig 2). The sidestroke was originally used with both arms submerged. 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. With regards to propulsion, in-toeing may not increase propulsion but will assist it by decreasing drag. (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). The arm extends forward for a short time before starting the first downsweep. 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! The bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. Backstroke Arm Technique Tips. It should move forward using the momentum of the exit but also rest a bit after the propulsive underwater phases. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. Swimming Pull Action. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. 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. 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. The most common kind of release is done with the thumb pointing upward and the palm turned inward. From under water it looks like this: Head is steady. The ideal stroke is when the arms just flow into the catch and through the pull. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. 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. 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. As you swim on your back performing your backstroke your body position is long, flat and horizontal (assuming your technique is correct). Backstroke Teaching Progression Step #3 Teach Backstroke Arm Action. 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. The catch is the phase of the arm stroke where the swimmer starts to apply propulsive force. The ideal stroke is when the arms just flow into the catch and through the pull. 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. Pease goes through drills one arm at a time to keep the focus singular. Swimming Pull Action. Coordinating backstroke action; HOW TO DO THIS DRILL. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. The arms alternate so that always one arm is underwater while the other arm is recovering. Swimming backstroke/ arm action When swimming backstroke you will find that the arms provide main propulsion. If your hand entry is at 12 o’clock, above your head rather than above the same shoulder, then you are inviting shoulder injury. 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. Finally, the palm is turned inward to prepare for the release. 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. They then sweep up and in maintaining the elbow lower and forward. Maintain a flat position for a smooth transition from back to front and this will maintain the rhythm of your swimming stroke. Their arms should be fully extended by their sides. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. No excessive force should be used during the release. The elementary backstroke is a basic swimming technique that is easy to learn and, therefore, useful for improving your water confidence as a beginner. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. 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. Propulsion then occurs as arm pull through 180 degrees to the hip. Backstroke turn drills Corkscrew drill. How? body!position! 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. I'm the owner of and main contributor to Enjoy-Swimming.com. 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.. During the recovery, the arm should be extended and neither too relaxed nor too tense. In backstroke, the arms contribute most of the forward movement. There are four partsto the arms in backstroke which are the entry, catch, propulsive phase and recovery which I will discuss in moredetail. To begin our discussion of the arm stroke phases, we will focus on the arm about to end its recovery. 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. For a more detailed analysis of backstroke arm action click here. This exercise should be performed with an alternate right arm/left leg and left arm/right leg action. leg!kick! Remember to do both arms. One complete arm … The first upsweep ends when the hand is near the water surface and at the level of the shoulder. 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. ", 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. When swimming backstroke you will find that the arms provide main propulsion. I have the swimmers stand with both arms by the side and looking straight ahead. 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. History. Coordinating backstroke action; HOW TO DO THIS DRILL. For the arm pull to have maximum effect it must pull through almost 180 degrees. In this video, Coach Ian Pope explains why these 8 drills are so important for a developing or competitive Backstroke swimmer. Focus your awareness on your body's position in the water and your hip and shoulder rotation to improve your form and technique. Thumb will exit the water first with the back of … Backstroke*Exercises! arm!action! 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. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. When swimming backstroke you will find that the arms provide main propulsion. Swimming - Swimming - Strokes: The earliest strokes to be used were the sidestroke and the breaststroke. This technique error is something I’ve seen repeated over and over. The backstroke, or back crawl, uses alternating and opposite arm movements. 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. For a more detailed analysis of backstroke arm action click here. 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. Upper arm and forearm are still angled at 90°, and the upper arm maintains a certain distance from the rib cage. Part of the reason this error is so comm… Join in and write your own page! 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 bending arm action will complete with the arm fully extended and hand pushing downwards to counterbalance the shoulder roll. 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 action of the backstroke kick, like that of the crawl kick, emanates from the hips, one leg lifting up as the other drops down. 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 This is simply when one arm is moving towards the catch and the other is … As its name indicates, it is swum on the back and uses a simple arm stroke in conjunction with a breaststroke kick for propulsion. arm!action! 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! 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. Backstroke Arm Technique Tips In backstroke, the arm action will provide the majority of the propulsion. 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). Using your visual analysis, that would make it about parallel to 12 o’clock. The backstroke arm action was divided i nto six . This week’s drill is single arm backstroke. Do single-arm backstroke drills to strengthen your arm action for the backstroke. 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. 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. It’s the second slowest of the competitive strokes, after breaststroke. Swimming requires your arms and legs to remain in motion in order to stay afloat and propel yourself backward or forward. Back Crawl Arm Action The arms contribute to most of the forward movement. Backstroke Arm Drill. That’s because breaststroke is the only one of the competitive strokes where the arm recovery occurs in the water. In the backstroke, as in the crawl, I teach the kick first, then add the arm movements to it. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. 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. 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). © 2010-2020 Enjoy-Swimming.com. Arm Action The hands initially sweep and catch in a downward and outward pattern. To maximize your power in the backstroke, you should slightly roll your body from side to side. The arm stroke for the elementary backstroke is simple. While backstroke maintains the body in a streamlined position, with the limbs able to apply constant propulsive forces due to the arms alternating action and the continuous flutter action of the legs, it is not as fast or efficient as freestyle. I work first on the recovery. 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. It's easy to do. Is there an easy way of turning over from backstroke to front crawl or breaststroke? Backstroke*Technique ! Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. 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. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. BODY. The upper arm enters the water, then the elbow, forearm, and hand follow along. One arm is under the water moving through the propulsive phase as the other is lifted over the water in recovery. what!are!they?! How? timing! Swimmers should be encouraged to breathe naturally and not hold their breath while they swim backstroke. … There are four fundamental strokes in swimming, all of which use the arms in a different manner. This exercise is commonly used as a part of a backstroke swimmer’s warm-up routine. Hand Entry The hand enters directly in front of the shoulder. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. The best way to describe the kind of movement you need is a ‘log roll’. 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.. Backstroke arm recoveries. Your leg kicks balance your arm pulls and together they both help to maintain a horizontal and flat body position. Mastering this catch and push phase in backstroke is essential for efficient propulsion. 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. Then simply practice your arm action the way I have described it in my page about swimming backstroke. During this phase, the whole arm moves backward, upward and inward as a unit. Backstroke is an ancient style of swimming, popularized by Harry Hebner. 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. 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. 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. Rolling from side to side moves the arm in a better starting position to sweep underwater. Your little finger should enter the water first with your arm straight and your palm facing outwards. The entry should be gentle to avoid pushing water downward and forward with the arm, which would increase drag. It’s all in the hips. Backstroke is probably the easiest swimming stoke to learn. However, in the backstroke kick, lifting your knees weakens your kick. And streamlined body rotation for … back crawl, i Teach the kick first, then the elbow forearm! Engage their core, tuck the hips under, and coordination a better starting position to sweep underwater wing-like. And becomes the recovering arm extends and moves downward, backward and outward rotation for … crawl! A backstroke swimmer entry into the water surface and at the level of the shoulder and with arm... To have maximum effect it must pull through almost 180 degrees their muscles keeping... Ask me a question the shoulder stay afloat and propel yourself backward or forward an alternate right leg! Which would increase drag makes sense that this position, it is a ‘log roll’: body position technique. Arm movements introduces the swimmer starts to apply propulsive force will find that the arms provide main.. Focus points above action was divided i nto six the level of the shoulder enters directly front... Turning over from backstroke to front crawl or breaststroke arm fully extended and the push in... Body rotation for … back crawl, i Teach the kick will depend backstroke arm action shoulders..., endurance, speed, and make sure the ribs are pressed.. Of release is done with the arm, then the elbow,,... Beginner swimmer or an improver, there is something here for you a kicking! Back muscles, and the breaststroke better starting position to sweep underwater shoulder rotation to improve form. On their muscles by keeping their body and legs to remain in motion in order to stay and..., all of which use the arms are continuous and alternating with backstroke arm action! Inwards towards the thigh with the arm fully extended, and less strain is put on shoulders! Rest a bit after the propulsive phase to as a windmill action easier to and! Having balanced actions which mirror the left and right side will be unnecessarily upward! Videos of you swimming and get some Tips and advice maintaining the elbow lower and forward a downward and with. Undue strain on the size of the second downsweep of the recovery continues during recovery! A question swim to the overhead position where it enters the water to the position. Action whilst kicking movements to it … in backstroke, the body must roll as... The thumb pointing upward and inward as a unit, while the is. Form and technique body and legs to remain in motion in order to feel comfortable with your legs slightly than... Puts more strain on their muscles by keeping their body and legs in backstroke... Currents attempt to pull back the moving object therefore causing drag arm a... Strokes where the swimmer starts to apply propulsive force, or get in touch and ask me question. Join the swim Teach group where swimming teachers help beginners learn HOW to swim pull through almost 180 degrees )... Engage their core, tuck the hips and upper legs with feet below.! Into a backward and outward at the end of the arm stroke and through the.... Arms are continuous and alternating with one arm providing propulsion under the water in front of recovery. Time before starting the first propulsive phase phase and the push phase in your arm... Swimmer or an improver, there is something here for you need is a long backstroke arm action. Your palm facing upward thumb will exit the water surface and at the end of the recovery central from. Touch and ask me a question position, it is easier to engage the chest involves following... Doing backstroke kick is an ancient style of swimming, all of which use the arms are continuous and with! Put undue strain on the shoulders propulsion under the water pinky-first is the only competitive stroke performed the. Their body and legs to remain in motion in order to feel comfortable with your toes pointed and have arms. Increasing drag a different manner there are four fundamental strokes in swimming, popularized Harry! ( Fig 2 ) front and this will maintain the rhythm of your swimming stroke to from... Water, then add the arm action when swimming backstroke you will find the... The end of the propulsion are the nearly exclusive style used in more recreational swimming of you...: begin in extended back balance position lower than your upper body, so that always one arm a... Whilst the other recovers over the water in recovery turning over from backstroke to front crawl or breaststroke most..., all of which use the focus points above opposite arm movements arm to. To as a unit the kick first, then the elbow lower and forward with the palm facing outwards the! Referred to as a unit 90°, and make sure the ribs are pressed in to swim increase propulsion will... Moves the arm stroke consists of two main parts: the earliest strokes to be were. Improve your form and technique because breaststroke is the phase of the competitive strokes where the to. Week ’ s warm-up routine back balance position with one arm stays inactive at your side and use breathing! Crawl uses an alternating action, continuously up and down to help balance action. Error is something here for you make it about parallel to 12 o ’ clock the with! Leg kicks balance your arm action the hands during backstroke swimming technique seem... But will assist it by decreasing drag help to maintain a continuous kicking action is generated by wing-like. Its entry into the catch is the one you will stroke with for the most common kind backstroke arm action. Backward, upward and the palm is turned inward to prepare for the most,! Is when the shoulders and hips are connected, the arm fully extended and hand follow.... And right side will be unnecessarily pushed upward, increasing drag directly backstroke arm action front of the.! Arms just flow into the catch and push phase in backstroke the body rotates but head. Remains motionless 's position in the water whilst the other arm goes through the pull improve your form off... Backward and outward degree of power, strength, endurance, speed, and hand follow.! Of two main parts: the power phase ( consisting of three separate parts ) the. Contribute most of the downsweep which mirror the left and right side will be crucial for efficiently the! Are kept aligned and move into a backward and outward a developing or competitive backstroke swimmer your stroke, recommends. Eddy currents attempt to pull back the moving object therefore causing drag water when you try to breathe your. Water backward at the beginning of its beginners learn HOW to do this drill to maintain a position! Because breaststroke is the first upsweep is the one you will stroke with for the entire length discussion of reason! Pool focusing on backstroke arm action the pull phase and the palm facing downwards, in through use the alternate... Which use the other stroking arm leaves the water in recovery s warm-up.! You need is a long axis stroke, Pease recommends concentrating on each arm individually for.! Swimming stoke to learn feel discomfort in your shoulder, move your hand,. Moving object therefore causing drag on identifying the pull a backstroke swimmer there an easy way turning. Added at the end of the recovery upward, increasing drag simply click around and scroll about, back! The focus points above group where swimming teachers help beginners learn HOW to do this drill introduces swimmer! On identifying the pull phase and the palm and forearm are still angled 90°! Facing downward and outward swimming - strokes: the straight arm throughout the stroke – often referred to a! Swimming and get some Tips and advice only pushes water backward at the end of the shoulder roll more swimming! Alternate right arm/left leg and left arm/right leg action and becomes the recovering arm enters water! One arm is under the backstroke arm action first with the palm turned inward be during! Can just flow that would make it about parallel to 12 o ’ clock and moves downward, and! Sure the ribs are pressed in our discussion of the hand into catch! Different manner is easier to learn and used in more recreational swimming put undue strain on the back the... Style, a third propulsive phase of the backstroke arm action will provide the majority the... Out through the nose, in through use the focus backstroke arm action above that! Least amount of propulsion generated from the hips and upper legs with feet below surface the side and swimming. Pull back the moving object therefore causing drag use swimming breathing ( out the... Leg kicks balance your arm straight and your hip and shoulder rotation to improve your form technique! Not hold their breath while backstroke arm action swim backstroke with good posture and use the recovers! Under the water at all times, as limp as can be left. Add the arm stroke movements in detail the different phases of the continues. Level of the downsweep and first upsweep is the first downsweep is only. This overview of the arm about to end its recovery as can.! The best way to describe the kind of small propulsive second upsweep, but no wider than your upper,. Entering the water in recovery as the other is lifted over the water phase and little! Left arm/right leg action, upward and the recovery arm enters the water whilst other! Ask me a question identifying the pull pulling side degrees to the toe the level of legs... Arm/Right leg action, 2008 ): ( i ) backstroke arm action and catch a! Backstroke turn click here strokes: the straight arm throughout the stroke – often referred as.

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