Swim back

Backstroke — technique exercises:

Often the backstroke becomes second style and technique which is taught to a novice swimmer. Like the freestyle, the backstroke is based on alternating rowing movement. Backstroke (also known as the crawl on the back and a windmill on the back) is actually the same rabbit, only in the supine position. When you float on your back, you breathe freely, since the face is above water, and making a “fluttering” movement of the legs (same strikes, as well as the usual front crawl/freestyle).

The position of the body

Adopt the horizontal position on her back, body stretched. Keep the chin closer to the chest, eyes looking at the foot. The back is slightly curved in the thoracic, chest lifted. (Try to shoulder blades). When stretched behind the head the hands the water level should be placed on line ears.

The movement of the hands

The cycle of movements of the hands in the backstroke consists of three phases: “capture”, “tug” and “return”. To perform a “capture” you should be immersed in water outstretched arm; the palm facing outward, little finger is immersed first. For “pull”, follow the movement of this arm under the water in the direction of the hips.

Slightly Cerknica thumb on the thigh in the final phase of pull-UPS. “Return” start output of the hands out of the water with the little finger forward and finish the return in a position to capture. When one hand is in the middle phase of the return, the other is pulling up. Continue alternately to make a rowing motion with his hands so that they were constantly in opposite phases.

The movement of the legs

In the backstroke leg movement similar to the free style. Perform a counter movement up and down, the main burden falls on the thigh muscles.

During each movement the distance between feet should be about 15-30 cm Cycle consists of six steps (three beats) for each leg. Foot agile and relaxed in the knee joint, feet and knees barely touch the surface of the water. As in the case of the rabbit, progress is increasingly achieved through the work of his hands, and not by movements of the legs.

Coordination of movements while swimming on back

First, take a horizontal position, arms extended at your sides, thumbs are down. Start the return phase of the removal of one hand from the water with the little finger forward. Carry the hand over the head so that the brush all the time was located at shoulder width.

To capture the cover with a force of 15 cm under water, and then push the hand diagonally down until the thumb touches the thigh. So that the hands were out of phase, movement of the second hand start only when the first one is under the pull-UPS. Add the continuous blows of the feet and breathe deeply, holding the head so that the water surface is accounted for on the hairline.

Backstroke: subtlety

S-shaped bend of the hand makes the crawl more efficient. A similar bending of the arms and body rotation along the axis increase efficiency in backstroke. The torso typically rotates in the direction of the rake arms.

Let’s learn this S-shaped bend, start with the left hand. Pull it over your head to capture the situation around “one hour”. After the capture pull up and push hand down towards the feet.

The movement will involve rotation of the torso along the axis to the left. Bend your arm at the elbow in the direction of the lower back and continue. Then rotate the forearm inward. Focus on how to push the “fixed” water down as you throw the ball at his feet. Second hand, which is by the hips, synchronously derive from the water. The right hand move over the water with the little finger forward and put it in a position to capture on the “eleven o’clock”. Pull and push, initiating the rotation of the torso to the right.

Backstroke: rotation and blows

Practise the rotation of the body, floating just by using kicks with elongated along the trunk by hand. Alternately rotate the body to both sides, allowing the shoulders to rise above the water surface. Concentrate on the fact that the head was kept in position face up.

Backstroke: common problems and their solutions