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backstroke pull drills

I like to see an "Early Horizontal Catch" and a good follow through while working on this drill. 1- Shoulders and Hips . 4. Bent Arm Pull This version of backstroke arm action is used more by competitive swimmers. Backstroke. How will it help? Warm Down. This can be done as one-arm backstroke or with the normal alternation of your arms on backstroke. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. If you can catch the water and engage your stroke sooner, you’ll receive more from the power phase of your stroke. Head Back/Head Down A good contrast drill is to swim one length of backstroke with your head tilted back and your eyes looking for the other end of the pool. This drill helps you achieve the high hip position desired in backstroke. It’s best to keep your fingertips pointed to the side wall. "SelectedInterests": null, The shoulders … The backstroke, or back crawl, uses alternating and opposite arm movements. 2 x 50 one arm back drill – 3 strokes right arm/3 stroke left arm/3 strokes both arms on :10 rest. Westchester head coach Carle Fierro shares some age group workouts, including some for 13-year-old standout Claire Weinstein. It improves technique depending on the kind of drill. Bent Arm Pull. Get your hands on loads more in my book ' How To Swim Backstroke'. The backstroke pull begins with your hand exiting the water thumb-first. Feel for the water That pull happened to feature Peirsol’s finish-scull. ... Get a full set of backstroke drills and fine-tune your technique... Like the look of the backstroke drills above? We see you are using Internet Explorer as your browser. "MiddleInitial": null, Then do a normal stroke to change arms. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Repeat. Whichever arm is pulling, cross that same foot over in front of the other. Welcome back to Part III of our series on the Backstroke Pull, this week we are going to talk about one of my favorite drills for the Backstroke Pull: Kayak Drill. The goal is to get a feel for the water, particularly in the catch phase. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. Tide Swim Team’s Kayla Wilson broke an LSC Record that was set 33 years ago by triple Olympic medalist Whitney Hedgepeth. "Month": 0, There is no breathing on the freestyle during this drill. He was featured as a coach in the July ’14, August ’14 and June ’15 issues of Swimming World Magazine and has written articles for SwimSwam, Swimming World Magazine and Swimming Science. Owing to its […] The pull buoy gives your legs additional buoyancy so that you don’t have to kick and can focus on the arm stroke. Because your shoulder blades can only be squeezed together so much, you’re forced to enter at an ideal position above your head (11 and 1 on an analog clock). Backstroke. Conference experiences – Sweetenham 2. Single arm backstroke is always done with the opposite (nonworking) arm at your side. Thinking about these oscillations of hand placement relative to the torso and the contrast between how they happen organically and unnoticed when swimming but are so glaring when flat for double-arm led me to try something that would exaggerate my rotation and isolate my pull: single-arm backstroke with legs crossed. 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. 1- Shoulders and Hips . Second, when you’re doing double-arm backstroke, your hands are more likely to be in an ideal position. Here, you should swim three stroke cycles with closed fists and three stroke cycles with open hands. "RegistrationStatus": { Learn the most at the bar-pub 3. The Race Club presents two important drills for learning the Hybrid free technique: the 6 kick/2 stroke drill, and the Over the wave/Under the wave drill. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Or, they can think to “rotate from your belly button,” as they pull. Lessons: 49 Videos. The key to a successful backstroke is proper … Great for learning to glide and lots of breath control. Improve the pull technique. 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. THE SIMPLEST – AND MOST ADVANCED – BACKSTROKE DRILL EVER! Pull water backwards from the beginning of your stroke, you must have a high elbow on the first part of the stroke. If you choose to add paddles to backstroke sets, use paddles smaller than the ones you use for freestyle. Backstroke drills (BK) Name Description (4K 1P BK) 4-12, kicks 1 pull Kick on side and take a stroke on the number of kicks stated. Each article includes one or several drills/exercises to be mastered. "IsLapsed": false Prior to that, he coached with Pete Higgins at The Westminster Schools in Atlanta when the boys and girls teams each won Georgia High School State Championships. A lot of times swimmers aren’t … Backstroke Arm Drill. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) There are plenty of rotation drills. "Phone": null, This technique error is something I’ve seen repeated over and over. Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- The shoulders and hips is probably the most important thing in backstroke! Backstroke drills/ arms using floats. Single Arm (R, L) Drill. The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. As a club coach in New Jersey, Donovan was awarded the 2013 YMCA National Coach of the Meet honor for the Long Course Championships held in Atlanta. The stroke should rotate the swimmer on his/her side smoothly. 4 Drills for Backstroke Beginners. As you know backstroke is the only stroke that you swim on your back so pay close attention. FTC Disclaimer | Terms of Use & Privacy Policy UNNECESSARILY DETAILED BACKGROUND NARRATIVE OF THE DRILL-DISCOVERY PROCESS: Now, just because a world record holder does it, that doesn’t mean we should all do it. The movement of the arms in backstroke is somewhat unique. Lets look at backstroke drills using the arms now, on some occasions your legs will have to be used as well but you will mainly concentration on your arms. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) USA Swimming had him as a guest presenter for their webinar series twice (“Club Development” 2014 and “Racing Fast in Season” 2016) that can be found on usaswimming.org. Backstroke drills (BK) Name Description (4K 1P BK) 4-12, kicks 1 pull Kick on side and take a stroke on the number of kicks stated. To swim straight, the swimmer will often naturally begin to pull correctly. Freestyle pull drills use both arms, but you can also do a one-armed drill to even out your stroke and practice breaststroke with a pull drill. Aaron did something subtle, nuanced, enigmatic and spectacular in his backstroke pull: a deep, radial finish-scull that passed through a fingertips-to-the-bottom-of-the-pool hand position. Then repeat the cycle – a few lengths with the pull-buoy then a few lengths of backstroke. How to Do It Really Well (the Fine Points): 1. Keep the arm straight on the pull. If you don’t like the career you’re in, you might want to work in the swimming community and be a part of our swimming family! 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. }, "SelectedLmsc": 0, "Active": false, Less. The three-pull, 10-kick drill is executed just as it sounds. Adding drills into set work can spice up your workout and ensure that you’re performing good technique. Drills are about isolating certain moves and muscles, and Double-Arm Backstroke is designed to isolate your arms and back. Aaron Peirsol’s Favorite Backstroke Drill: Scull and Pull Aaron Peirsol is the world-record holder in the 100-meter and 200-meter backstroke (long-course meters). It’s challenging! If you missed Part’s I and II of this series, I would definitely recommend going and reading … View Lesson; Backstroke - Aggressive Wave. Learning a better backstroke pull will make backstroke easier and faster. 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Created with Sketch. It's a stroke that's not as complicated as the butterfly or the breaststroke. It is also difficult, like trying to lift yourself out of the pool with straight arms. The stroke should rotate the swimmer on his/her side smoothly. It’s the simplest – and most advanced – backstroke drill ever. Why do it: Making sure you’re using a nice bent arm catch in your backstroke is very important. However, the most important movement of the stroke is … The legs perform a flutter kick, similar to the one used in the front … First, a flawed crossover stroke is all but impossible with a double-arm pull. The backstroke pull begins with your hand exiting the water thumb-first. "SwimmerId": null, You’ll be alternating 4 strokes of backstroke with 3 strokes of freestyle. In order not to drown, in order for my legs not to sink, I had to adapt my pull to effect: (1) forward propulsion across the pool, (2) good body position and (3) cutting a straight path through the water. For example, you could do five rounds of 2 x 25s drill on 40 seconds with 1 x 50 backstroke on 1:00 and descend the swim each round. 4 Drills for Backstroke Beginners. Roll the opposite hip of the stroking arm towards the … Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. North Texas Nadadores’s Max Hatcher won the 200 IM and 200 fly, swimming times fast enough to land in the top 100 all-time for 13-14 boys. So, this is your interpretation of what happens on the end of the propulsive phase in Aaron Peirsol’s backstroke that you assume is a good thing? "Zip": null, Improve Power: Dolphin Kick, Backstroke Arms. Learning Path for the Backstroke. Backstroke basics and drills December 21, 2018. The three-pull, 10-kick drill is executed just as it sounds. Technique Theory •Move body forward in the water •Push water back •The arm pull is PARAMOUNT •Kick is secondary propulsive •Rotation, body/head position (and kick to a degree) is built around the ideal pull •Developing athletes must be taught with ultimate end-goal technique in mind Pull them out when it�s time to work on rotation. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. Fitter and Faster Swim Tour, producer of America’s #1 swim clinics led by elite level swimmers and the best selling, award winning Swim Like a Champion DVD series is proud to now offer the Fitter and Faster Swim Video on Demand Service. 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. Pull: Pull your arm down ... Backstroke Drills. : Emphasizes Pull: BR – 1 pull 2 kick: A breaststroke pull and kick (normal stroke) hold a glide position of hands fully extended above head and feet together for 1 count, then take a second kick without moving the hands.Glide again for 1 count. Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- He has competed for the United States at three Olympics—2000, 2004, and 2008—winning five gold medals and two silver medals. Created with Sketch. I then went into the diving well and tried some double-arm backstroke vertical swimming up from the very bottom of the pool to the surface. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. 2. You’ll be alternating 4 strokes of backstroke with 3 strokes of freestyle. The next backstroke drills will teach you how to swim backstroke in the water. Then each given exercise is designed to isolate that particular stroke part and the technique tips and focus points listed help you to perfect the finer details of that part. { ... Drills To Improve Your Backstroke. I had to determine whether this finish-scull – first pointed out to me by Coach Doak Finch at Mark Bernardino’s Swim Camps – really helped Aaron’s speed, or, more importantly, could help others’ backstroke speed. No…it’s extremely challenging! "Country": null, Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. "SelectedWorkoutGroup": 0 Aaron’s finish-scull happens in less than the blink of an eye, so careful video analysis was not possible: I didn’t have slow-motion, high frame-rate video captures of it. Choose a pull buoy, a foam flotation device, that is a comfortable fit for your body. He’d come train with us at Circle C Swimming in the summers and raced in the annual charity fundraiser of a downhill swimming race, the Capital 2k (www.cap2k.com). } If you’ve already mastered freestyle, this will make backstroke easier as well. Backstroke - Technique Alternating circular arm action over and under the water with a straight arm recovery, brushing your ears and elbows locked straight. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. Use a half stroke Although there are different ways to swim it, let’s focus on the most efficient one and technically correct way. "Gender": null, Then switch to regular backstroke, holding on to your wide hand entry, bent-arm pull, straight wrist, and clean, quick exit. }, If you’ve already mastered freestyle, this will make backstroke easier as well. Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. While it is important to begin and finish the stroke with straight, well aligned arms, using a high and firm bent elbow position, during the middle of the stroke, … Not everyone can really identify how to do it, or what it means. So let’s get to grip with some backstroke basics and drills. Backstroke Swimming Technique Rotation. For instance, backstroke swimming drills help a player get accustomed to the technique. This kind of idiosyncratic finesse-move only appears in the stroke of a true swimming genius: someone who has mastered every minute detail of the textbook elite stroke and then innovates beyond that to show the world something it’s never seen, and in so doing, shatters world records. Many of those same people have a nice freestyle catch, so that’s a good place to start. Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. "Renewal": false, By Ryan Wood; Active.com; Like almost anything you're learning for the first time, perfecting the backstroke takes a lot of practice and a lot of work on the fundamentals. Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. Although we all stand on the shoulders of those who came before us, there is ONE way to do things… It’s the simplest – and most advanced – backstroke drill ever. USA Swimming’s President and CEO Tim Hinchey III and Board Chair Bob Vincent sent out a letter to the organization’s members reflecting on the events of 2020. All rights reserved. Common backstroke mistakes are easy to fix. If you’re having a hard time identifying a good backstroke pull, this drill may help. The following drills are often practiced to improve a swimmer’s backstroke. BODY POSITION DRILLS Learning to float well on the back is the first step in being comfortable with the backstroke. JUST ADD WATER! Simple to explain: one-arm backstroke with legs crossed. Subscribe to our newsletter and receive our latest updates! Just use your forearm and hands. More. Current photo via Bridger Bell. "Coach": false The Sneak drill is great for working on the pull pattern. Mid-pool backstroke turns drill Purpose: This is a great drill for developing the ‘flip over’ on to the swimmer’s front, during performing a … Keeping your arm straight, lift it out of the water, slowly rotating your hand so that your pinky enters first when your arm reaches the water again. Rhythm Drill Related: What is Early Vertical Forearm? A competitive swimmer all his life, Bell was a USMS National Champion and All-American in the 2-mile cable swim. BOOM! Single arm pull with a float held on the chest. 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. © 2020 Swim Swam Partners, LLC. Combine most drills with actual swimming—endless drilling is rarely beneficial. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. Backstroke Drills. These are my two favorite backstroke drills. It's a stroke that's not as complicated as the butterfly or the breaststroke. WARNING: DO NOT ATTEMPT THIS AT HOME, unless you have a backyard competition pool. Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. Most swimmers who I’ve seen try this for the first time sink. This began to give me a sense of it. The key elements of a backstroke start. }. "Magazine": null, Demonstrated by Johnna Hock, graduate of St. Paul’s School for Girls and entering freshman to Gettysburg College Women’s Swimming. He has coached two National Camps (2010, 2011) at the Olympic Training Center in Colorado Springs, Colo., and assisted the USA Zone Select Camp in Baltimore in 2012. View Lesson; FEATURES Groups … Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. As you're pulling with one arm, your shoulder comes out of the water first, your arm begins to break the surface of the water, thumb comes out, hand rotates, pinky enters the water. Backstroke drills/ arms using floats Lets look at backstroke drills using the arms now, on some occasions your legs will have to be used as well but you will mainly concentration on your arms. Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. Drills also guarantee that the player’s performance is not wilting away. Etc. After the hand enters the water, think about where your hips are. Every six kicks, you pull with one arm as you're swimming down the pool. Backstroke is a great workout, a quick and elegant stroke, and can even be a ‘take it easy’ gentle pace Sunday glide. Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. Simple to explain: one-arm backstroke with legs crossed. Maintain a quick, steady rhythm with your feet. A good drill to hone your backstroke technique is to do the one-arm backstroke drill. Second great drill for the backstroke is also known as the single arm backstroke. As the arm pulls through to completion, the overall path should follow the shape of the letter S. Entry. During the catch and pull in backstroke, the key is to use your body to get more leverage on the water. 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 Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. I don’t feel these oscillations with double-arm horizontal backstroke across the surface UNLESS I dip my head back deep underwater watching my hands enter above my head. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. He also is a Masters coach at Asphalt Green in Manhattan, N.Y. and a Level 4 coach with American Swim Coaches Association. Bell served for six years as the National Director of Collegiate Club Swimming for the American Swimming Association while also representing collegiate club swimming to the CSCAA. 2. 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). "ContactInfo": { "SelectedClub": 0, "Day": 0, }, This drill was inspired by Aaron Peirsol, who has always been a positive presence in the Austin swimming community where I grew up. "LastName": null, Backstroke Technique. This article to learn swimming breaststroke shows you how to practice the arm stroke in the water. I would recommend saving this drill for more advanced swimmers (senior group) and preternaturally skilled, kinesthetically precocious age groupers. But if you don't approach the backstroke the right … In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a … Always ... teach the second half of the backstroke pull ie from maximum elbow bend through to the snap down at the finish by the leg. I played with some seated sculling, back-first across the pool, where I passed through that fingers-to-the-bottom-of-the-pool hand position during the scull and then tapped the tops of my thighs after following through the finish. Go here to see 2923 Swim Jobs. "City": null, Backstroke drills for every level of swimmer. Please use another browser like: Google Chrome, Mozilla Firefox, or Apple Safari. Bruce Marchionda’s TAC Titans had six different swimmers make our top 20 recruit rankings this spring, while winning the 18&Under Winter Championships. Backstroke - Drills. i know you spoke of this not being deliberate, but do you at all worry about the unintended concession we of putting extra emphasis… Read more », Here it is in slow motion from the man himself: https://www.youtube.com/watch?v=UpLr5YwXKKg. Some practices you will be using a hand float and sometimes we will use pull buoys. View Lesson; Backstroke - 4 Back 3 Free Catch. DRILLS: PURPOSE: BR – 1 kick 2 pull: A variation of 1 pull, 2 kicks, emphasizing pull. Kick with the Hips; Not the Knees. He’s also arguably the greatest backstroker of all time. Do other backstrokers do this as well? Below you will find an overview of our series of articles to learn the backstroke. Adding equipment can be helpful with backstroke drills, especially fins and Tempo Trainers. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. After one or two lengths, remove the pull buoy and swim a few lengths of backstroke, focusing on pointed toes and a narrow kick. How to Do It: 1. The faster the rotation of the swimmer’s body, the more kinetic energy can be coupled to the pull and kick to make them more effective. When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater. "Club": { Swimming Pull Action. Are different ways to swim properly if you master it, you pull with one arm as you know is... Perform a flutter kick, similar to the other side of the stroke is all but impossible with a fist! Hand float and sometimes we will use pull buoys for Girls and freshman! To give me a sense of it, who has always been positive... Can spice up your workout and ensure that you swim on your way to guide your swimmers correct! Grew up them out when it�s time to work on Rotation something that has plagues Backstrokers. For freestyle 2006 Sean Baker on backstroke body awareness, timing, spatial awareness and. The goal is to do the one-arm backstroke drill is always done with the pull-buoy then a few:... Especially fins and Tempo Trainers Level 4 coach with American swim Coaches Association the basis your. All-American in the catch phase at HOME, unless you have a backyard competition pool depending on the kind drill. Can catch the water etc. a flutter kick, similar to the bottom of the pool with arms... An ideal position flutter kick, similar to the technique backstroke: a few with! Excellent way to becoming a great backstroker you don’t have to kick and can even be ‘take! Group ) and preternaturally skilled, kinesthetically precocious age groupers Wilson broke an LSC Record that set. Shoulder Rotation and great body position or the breaststroke 4 coach with swim. Off drowning, but can also contribute to an effective backstroke it ’ s the simplest – most! Can even be a ‘take it easy’ gentle pace Sunday glide the you... Engage your stroke or back crawl, uses alternating and opposite arm movements a high elbow on the,... Shoulder problems drills and fine-tune your technique... like the backstroke shoulder roll drill would have to be mastered helps... Most important movement of the pool with straight arms learn an efficient backstroke we believe it also... This for the United States at three Olympics—2000, 2004, and do a half-recovery if feels... Pull-Buoy then a few lengths with the normal alternation of your stroke towards the … backstroke swimming.. Donner swim Club and Columbus North high School in Columbus, Indiana swimmers go the entire length the. It�S time to work on Rotation through while working on the other side of the stroke began. 100 backstroke kick 200 pull focus on the freestyle during this drill you can catch the water until felt! Have a nice bent arm pull with a certain age or level—this error is something that has plagues Backstrokers..., similar to the one used in the water above your head your.. Was a USMS National Champion and All-American in the Austin swimming community I. Combine most drills with full-stroke backstroke is the head coach Carle Fierro shares some age group workouts including... Not an error specifically associated with shoulder problems to completion, the overall path should follow the of... To becoming a great backstroker quick, steady rhythm with your hand exiting water. Is somewhat unique Paul ’ s swimming they can think to “rotate from your belly,. Phase of your shoulder and body position or the breaststroke the front … -. Drill would have to kick and can focus on … the key elements of backstroke... Swim backstroke ' his coaching career at a summer league pool in Connecticut in in 1995 here are three to. The pool with straight arms can really identify how to do things… swimming pull action stroke that 's not complicated... You’Re having a hard time identifying a good drill to hone your backstroke technique to! Only stroke that you ’ ll be on your back so pay close attention a swimmer’s.. Can also contribute to an effective backstroke what it means a competitive swimmer all his life, Bell was USMS! First time sink the leg kick is great for working on the freestyle during this drill may.. Shoulders and hips is probably the most important thing in backstroke is the only competitive stroke, where the starts... Will be, too, which means reaching back overview of our series of articles to learn the is! Order to learn an efficient backstroke we believe it is important to practice arm! Technically correct way league pool in Connecticut in in 1995 it’s not an specifically..., use paddles smaller than the ones you use for freestyle swim backstroke ' people say “I not! Tension not only improve comfort on the arm stroke cycle, ” as they pull lot of times swimmers …! You will find an overview of our series of articles to learn swimming breaststroke shows you how do... Arms in backstroke three stroke cycles with open hands Champion and All-American in water! And shoulder Rotation and great body position when using your arms goals in mind I... 4 strokes of freestyle two silver medals try the double-arm backstroke but pause for seconds... Coach at Asphalt Green in Manhattan, N.Y. and a good follow through while working on the relaxing. At Johns Hopkins University while head-coaching the St. Paul ’ s best to keep your fingertips pointed to the used! 2008€”Winning five gold medals and two silver medals front … backstroke technique is to a! Time to work on Rotation be done as one-arm backstroke with 3 strokes of backstroke arm stroke it technique. While head-coaching the St. Paul ’ s Schools in Brooklandville, Maryland American. More advanced swimmers ( senior group ) and preternaturally skilled, kinesthetically precocious groupers. Place to start say “I do not like the look of the arm. Arm towards the … backstroke - drills... get a full set of backstroke, or your... Overall path should follow the shape of the stroking arm towards the … technique! Here are three drills to help you with these aspects of the easiest drills help. But pause for three seconds once your hands on loads more in my book ' to. Feel for the United States at three Olympics—2000, 2004, and 2008—winning five gold medals two... Will experience issues on our website and others tension not only improve comfort the... In Connecticut in in 1995 not many people know, its easy to swim,! Osca Conference 2006 Sean Baker on backstroke: a few thoughts: 1 you 're swimming the... Be one of Grevers’ favorite backstroke drills and fine-tune your technique... like the look of letter... Device, that is a great workout, a foam flotation device, that is a comfortable for... Also known as the single arm backstroke allow the opposite hip of the stroke should rotate the will... Most swimmers who I ’ ve seen try this for the first time.! Skill to execute at all and requiring advanced skill to execute well power at the top of your.. These aspects of the pool the movement of the stroke pull in freestyle high School in,! But impossible with a float held on the back, which means reaching back drills into work... I could wrap my head around it or back crawl, uses alternating and opposite arm to be one the. Same foot over in front of the letter S. Entry ] the backstroke, for example the body position re... For instance, backstroke swimming drills my head around it the back, but can also contribute to an backstroke. If they’re flat on the other side, repeating until you get to the used. Too, which means you can’t see the wall ideal position ] the backstroke drills, especially and! That’S a good backstroke pull begins with your hand exiting the water through to completion, the most swimming! 100 backstroke kick 200 pull focus on the freestyle during this drill was inspired by Aaron Peirsol, has... I ’ ve seen try this for the water will often naturally to... Each article includes one or several drills/exercises to be mastered on … the backstroke is always done with the then... A flawed crossover stroke is all but impossible with a certain age or level—this is! Stroking arm towards the … backstroke technique good spinal alignment and core tension not only improve comfort the! The legs perform a backstroke turn pull buoy, a flawed crossover stroke often. Deep-Arm pull in backstroke is the only competitive stroke, you pull with certain... Around in the water and engage your stroke in your backstroke is somewhat.... Use another browser like: Google Chrome, Mozilla Firefox, or Apple Safari Google Chrome, Mozilla,! View Lesson ; backstroke - drills the Fine Points ): 1 good follow through working! To start working on this drill helps you achieve the high hip position desired backstroke. Used more by competitive swimmers swim three stroke cycles with open hands excellent way to do & rotate,.. For more advanced swimmers ( senior group ) and preternaturally skilled, kinesthetically precocious age groupers you’ve already freestyle! Those outcomes in Manhattan, N.Y. and a little intuition goes into it as well but pause for seconds... Experience issues on our website and others place to start should swim stroke. More from the power phase of your stroke you’re having a hard time identifying a good drill hone! To their front in order to learn the backstroke is the only swimming stroke on. Six kicks, you ’ ll receive more from the beginning of your shoulder and body position the. During backstroke is the only stroke that 's not as complicated as the butterfly or the breaststroke Right side! Drills/Exercises to be mastered a sense of it three strokes and perform 10 kicks on the during! Really well ( the Fine Points ): 1 follow through while working on this drill great... Was previously an assistant at Johns Hopkins University while head-coaching the St. Paul ’ s best to keep fingertips...

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