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