In backstroke, you must have a total control of your body, and this is not so easy! }, "State": null, Make your breathing even easier by fine-tuning the rest of your backstroke technique Download a copy of my book ' How To Swim Backstroke ' and discover the most essential technique tips and key focus points to help fine-tune your arm pulls, leg kicks and coordination. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. On the way back down to 25, subtract the skill/Drill from the front end to finish with a 25 Swim. Sep 17, 2020 - Beginner swim workout, intermediate swim workout, advanced swim workout, pull drills for faster freestyle, breaststroke technique drills, freestyle basics, swimming tips for beginners, freestyle basics for beginners, butterfly, underwater dolphin kick, breaststroke kick, sculling, early vertical forearm, flip turns, dryland drills. Explode off the wall with hip and knee extension. Crossovers. }, Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. 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. Breaststroke legs. Backstroke drills/ legs, two floats. Click here for more backstroke drills to help improve your technique. Adding equipment can be helpful with backstroke drills, especially fins and Tempo Trainers. Backstroke Swimming Drills. TIPS AND COACHING IN OUR FREE JUST SWIM MEMBERSHIP. How to swim backstroke. Backstrokers have long mastered the underwater dolphin kick. "SelectedInterests": null, The goal is to get a feel for the water, particularly in the catch phase. It entails swimming while facing upwards, for easy breathing, with the arms moving in an anti-clockwise manner towards the direction you’re going using flutter kicks. Swimming Backstroke - Drills Youth Backstroke - Drills Swimming drills, session plan, lesson plans and practices With our series of swimming drills, you can learn the backstroke step by step. "Email": null, Imagine you are following the outside line of a keyhole down the side of your body. Combine most drills with actual swimming—endless drilling is rarely beneficial. Grab a kickboard. Likewise, the one-arm drill, the 3,3,3 butterfly stroke drill is a good … 4. Being balanced means that the body is horizontal in the water while swimming the backstroke. Whilst this motion is happening, slowly rock your body over to the right side as you have practised. "Active": false, "Day": 0, For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. Remember to keep your head facing the ceiling throughout this drill. Timing- Simple=Not letting hands stop at entry or exit phase of stroke to More complex=Tempo training (hand speed and stroke count) Breathing- Catch-Up Drill. "Zip": null, "Month": 0, It will also assist the swimmer to relax and therefore swim with a calm, controlled and smooth swimming stroke. It’s best to keep your fingertips pointed to the side wall. Then lie back making sure you are nice and flat on the water. "Magazine": null, }. This is simple. Once your arm has entered the water resist the temptation to keep it straight through the catch. View our full range of backstroke technique tips as a free Just Swim member – find out more on our Members site. "SelectedLmsc": 0, Keep your head straight. "Club": { 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. "LastName": null, Performing backstroke kick whilst holding a float will help to focus the swimmer on kicking from the hip and not from the knee. "MiddleInitial": null, It  is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. Combine most drills with actual swimming—endless drilling is rarely beneficial. It’s a challenge! 300 swim 200 kick 200 as 50 drill/50 swim (drill of your choice) HR Set. "SwimmerId": null, Nov 5, 2019 - Explore Shorouk El Shennawi's board "Swimming drills", followed by 354 people on Pinterest. 7 Tips for Swimming Faster Backstroke. First, a flawed crossover stroke is all but impossible with a double-arm pull. 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. Here, you should swim three stroke cycles with closed fists and three stroke cycles with open hands. Do not use arms at all in the initial stages of this drill simply lie flat on the water’s surface with your arms down by your side, facing the ceiling, and rock your body from left to right keeping your core body tight and hips high in the water. Second, when you’re doing double-arm backstroke, your hands are more likely to be in an ideal position. Related publication: BACKSTROKE Competitive Swimming Drills; Swimming resource library; The key elements of a backstroke start. Don’t over-rotate and point your fingers to the bottom of the pool as in freestyle. 2-3 rounds of: 6. It’s all in the hips. "City": null, Before we start on technique, first let’s address the two common worries with backstroke – hitting other people from veering off in a random direction and hitting your head on the wall at the end of the pool. Adding equipment can be helpful with backstroke drills, especially fins and Tempo Trainers. Backstroke is a great workout, a quick and elegant stroke, and can even be a ‘take it easy’ gentle pace Sunday glide. This will help you get your arm action working properly. In traditional fist drill, swimmers go the entire length of the pool with a closed fist. Swim freestyle but backwards, this drill will help you coordinate more your stroke and understand how your body moves through the water while swimming free. Like freestyle, backstroke requires a tight core and streamlined body rotation for … 3, 3, 3 Butterfly swimming drill. Backstroke: the only stroke you can swim going backwards without having reference points. Relax your head and your neck – it should stay completely still with your eyes looking up at the ceiling while your body rotates with the stroke. This most effective pull (think about Aaron Peirsol or Missy Franklin) is when your hand is just a few inches beneath the surface of the water. But getting it right takes time and effort. 3. See more ideas about swimming drills, swimming, swimming workout. "Interests": { "Gender": null, Avoid … Purpose: This drill introduces the swimmer to rotating from their back to their front in order to perform a backstroke turn. The focus of the main set is to apply the drills in the pre-set to improve overall backstroke technique, efficiency, and endurance. Backstroke turn drills Corkscrew drill. We know many swimmers like to use fins, but we recommend laying off of them until you have proper body position down, especially for backstroke. “People paddle” = free with underwater recovery, like advanced doggie paddle. "Coach": false Hold one hand float in each of your hands then place under each arm bend your arm about 90 degrees. 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. If you choose to add paddles to backstroke sets, use paddles smaller than the ones you use for freestyle. As well as causing dangerous strain on the neck, dropping your legs and body like this reduces the efficiency of your stroke as you’re kicking down rather than flat. Related: How to Swim Backstroke with Perfect Technique Drill Set. Swim the backstroke breathing normally for one complete stroke and then not … This can be done as one-arm backstroke or with the normal alternation of your arms on backstroke. Pease goes through drills one arm at a time to keep the focus singular. Glass placed on your forehead:. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) 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. If you choose to add paddles to backstroke sets, use paddles smaller than the ones you use for freestyle. All the answers, tips and drills are in my book ' How To Swim Backstroke '. Welcome back to our workout videos! Learn To Swim Backstroke – Head-Lead Supine Balance Drill: This is an important drill to learn the backstroke, as it teaches how to be balanced and supported on the back using the lungs’ buoyancy.. 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). We see you are using Internet Explorer as your browser. When beginning the backstroke start, it is crucial … Main Set. Let’s see the most common drills to correct the most likely errors! If you’re pushing water down your body will naturally move up and bob in the water and cause resistance. , Pease recommends concentrating on each arm individually for starters the special problems backstrokers have strong legs and body for... 'S board `` swimming drills ; swimming resource library ; the key elements of backstroke... 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