how to swim: backstroke drills
TRANSCRIPT
Catch Ups:
� Swim normally but keep your hand in front of you during the extension
� Wait for your recovery arm to enter the water at the same location your other hand is
� This drill will increase your stroke length, allowing the swimmer to travel further with fewer strokes, thus having better endurance while swimming the same length
2 Seconds at 90
� Hold the hand at 90 degrees during the recovery phase
� Make sure the palm is out and the pinky finger enters the water first
� This improves overall body rotation and increases the swimmers balance in the water
� Increases body strength and allows focus on leg kick and underwater pull
One Arm Backstroke
� Keep one arm at your side while swimming the backstroke per length [swap arms when you finish one length and use the other arm]
� This increases body rotation and increases arm strength and endurance as you’re only using one arm to pull
� Kicking is also emphasized as you have more time between each pull – you have to build up your kicks in order to stay afloat
Backstroke Kicks
� Keep your hands in an arrow position and face the ceiling of the pool/the sky
� Kick continuously until you reach the other side of the pool and then repeat
� The legs should be straight, knees should not be too bent
� This builds up on muscular endurance in the legs as well as building up speed and feel for the water while doing backstroke
Diving:
� Place your arms in front of you and hold the side of the pool/backstroke starter bar
� Squat: Pull your legs up so your buttocks hangs out over the water
� When ready, throw your arms, head, and body back as hard as you can [tilt the head so you are looking backwards]
� Make sure your back is arched above the water
� Repeat