Backstroke drills for competitive swimmers

This version of backstroke arm action is used more by competitive swimmers. The most important factor in backstroke swimming is stroke rate. Coaching novice swimmers freestyle and backstroke by the. The backstroke is directly derived from the front crawl or free style. Many coaches believe that backstroke can use breathing patterns as in. Backstroke arms a beginners guide to two different. Backstroke is a great workout, a quick and elegant stroke, and can even be a take it easy gentle pace sunday glide. Dont underestimate the importance of the start in a swimming race. An introduction to backstroke starts eatsleepswimcoach. He has competed for the united states at three olympics2000, 2004, and 2008winning five gold medals and two silver medals. This publication provides coaches, teachers and swimmers with a series of tried and tested competitive backstroke drills and progressions. Learn to swim backstroke headlead supine balance drill. Specific drills must be included in the training program to enhance the rotational capabilities of the competitive backstroker.

A drill is an exercise done specifically to help your swimming technique. Kick backstroke with dolphin legs to develop and improve abdominal strength. Backstroke drills to put you ahead of the competition the race. Swimmers should be reminded that everything that goes into. The race club swim camps are unlike any other swim camps or clinics. The best freestyle swimming drills to improve your technique, speed and overall swim. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. Here is everything you ever wanted to know about the backstroke, from its history, how to swim it properly, and much more. Second great drill for the backstroke is also known as the single arm backstroke. Aaron peirsol is the worldrecord holder in the 100meter and 200meter backstroke longcourse meters. Drills for backstroke swimming learning to float well on the back is the first step in being comfortable with the backstroke. Like freestyle and backstroke, the core is the center of power, but in breaststroke, there is no sidetoside roll, instead, there is a tipping or rocking type motion.

Thats why the following exercises let you learn swimming breaststroke step by step. Nevertheless, its movements can be quite difficult for the beginner to master. Its the simplest and most advanced backstroke drill ever. This can be seen from the many similarities between the two swimming styles. While personal experience will vary, by average speed the backstroke is actually the second slowest of all the strokes, with the butterfly and freestyle quicker, and the breaststroke slower the backstroke is similar to the freestyle or front crawl. Began coaching in 1978, at age 18 and have never looked back. In competitive swimming, 800 meters is classified as a distance for racing. Quick view quick clip overview of backstroke components hand entry building the stroke correcting stroke problems bending elbow building the stroke correcting stroke problems finishing completely building the stroke correcting stroke problems hand exit building the stroke correcting stroke problems recovery building the stroke correcting stroke problems. So lets get to grip with some backstroke basics and drills. Learn to swim backstroke swimming drills and exercises.

Strategies for swimming a half mile healthy living. If you would like to see all these aspects of backstroke in an instructional video for coaches, swimmers and parents go to. Started teaching swimming in 1975, at the age of 15. I think fins are a great tool to teach the backstroke. Most swimmers who ive seen try this for the first time sink. Swim workouts drill, swim, sprint backstroke variant.

Swimmers searching for a way to improve their stroke mechanics and speed. If you invest your time and money swimming on a team or sending your child to swim on a team the videos contained in the fitter and faster. For competitive swimmers, performance, speed and technique are super important. Like all competitive strokes, the start is the fastest part of a swimmers race, which requires the swimmer to explode off the block with great technique and power. Help swimmers make the connection between freestyle and backstroke so theyll build on freestyle skills rather than approach backstroke as a completely different stroke. The breaststroke is often the first one of the competitive swimming strokes taught to novices. Butterfly stroke drills 8 awesome drills for faster. Subscribe to goswim and gain access to thousands of videos that will help increase your swimming knowledge. Arms will be stretched out above your head, pressing over the ears with the upper arm, straighten the elbows and interlock the hands. Adding a few breakout drills and the alwaysimportant underwater, this video contains everything a coach or swimmer may need to incorporate drills to work on backstroke in part or in whole. If you are looking for more beginner type practices you came to the wrong place. He is one of the elite swimmers whose technique is examined in swim speed strokes. How often do we hear people say i do not like the backstroke because you swim belly upwards. Lay on your side in the water, with the arm closest to the surface at your side, and the arm closest to the bottom of the pool extended over your head.

Make sure your mechanics are sound by working with these four progression swimming drills. Wfinswith fins all of the backstroke drills can be performed with fins. Its usually a modified version of one of the four competitive strokes like butterfly, backstroke, breaststroke, or freestyle. The simplest and most advanced backstroke drill ever. So lets get to grips with some backstroke basics and drills. The lane ropes can also be distraction for backstroke swimmers. This set allowed us to keep the group together while some swimmers trained back and others trained breast. Pease goes through drills one arm at a time to keep the focus singular. Backstroke is a great workout but getting it right takes time and effort. Backstroke competitive swimming drills eatsleepswimcoach. This was a small group at an early morning practice, so keeping the group together was helpful for keeping the energy up. Whichever arm is pulling, cross that same foot over in front of the other.

I love swimming swimming tips open water swimming swimming for beginners benefits of swimming swimming drills competitive swimming swimming exercises fitness. With all that being said lets actually get to the butterfly stroke drills, here are 10 awesome butterfly stroke drills to improve your swimming body position butterfly stroke drill the body position swimming drill is one of the best drills for butterfly swimmers, it combines all of the important aspects of swimming butterfly. In this video, coach ian pope explains why these 8 drills are so important for a developing or competitive backstroke swimmer. In fact, the two styles are so similar that mastering one puts the swimmer. Swimming a half mile, or 800 meters, can be challenging, especially if you swim mainly for relaxation or fitness. Learn 4 different types of dryland training, the science of swimming and the 5 disciplines of fast swimming. In order to feel comfortable with your stroke, pease recommends concentrating on each arm individually for starters. Swim coaching, swimming techniques, camps the race club. Backstroke is the only competitive stroke, where the swimmer starts in the water. Backstroke basics and drills swim england masters swimming. Delivering the technical and physical demands of our sport. This weeks drill progression is for developing the proper body position in backstroke that works through three drills. As the arm pulls through to completion, the overall path should follow the shape of the letter s. Timing simplenot letting hands stop at entry or exit phase of stroke to more complextempo training hand speed and.

Improve your swimming times with these starting drills stack. Concentrating on non freestyle training to balance your body kiefer swim workout short. This swimming style has the advantage of easy breathing, but the disadvantage of swimmers not. Every six kicks, you pull with one arm as youre swimming. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. Back stroke drills for competitive swimming youtube. These can be easily incorporated and adapted into any swimming training programme, whether you coach rookies or national swimmers.

The goal of the following drills for breaststroke body position is to learn to use core tension to achieve the best floating technique, while minimizing drag and maximizing glide. Many of the drills and skills you taught for freestyle give swimmers a good foundation for backstroke work. By the wall, left shoulder, palm facing thigh, rotate arm as if bringing it out of the water, rotate so that the palm faces the tiles, twist shoulder, drop and pull down to the. See more ideas about competitive swimming, swim team and swimming. This will help in building power in the kick and work on getting better body position. Catchup freestyle helps isolate arm movement, which is good for teaching young swimmers proper mechanics, helps with distance per stroke, while it also promotes a hand entry that doesnt crossover. This stroke workout has swimmers progress from stroke drills, to swims where they practice perfect technique, to stroke sprints where try try to hold technique at racing speed. Swimmers will focus on all strokes, starts and swim turns, while improving freestyle, backstroke, breaststroke and butterfly technique. Backstroke or back crawl is one of the four swimming styles used in competitive events regulated by fina, and the only one of these styles swum on the back. One of the classic freestyle drills, catchup is used with swimmers from tadpoles to experienced olympians. Focus on the key elements of the strokes that may be hard for swimmers to grasp and perfecting strokes becomes something swimmers want to do. 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.

Many swimmers deal with the same drills over and over throughout a. Swimming backstroke drills backstroke drills dolphin leg kick. Swim the same insanely tough swim workout that one of the top collegiate programs in the. This prevents struggle and lets you enjoy the experience of learning a new swim stroke. 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 being balanced means that the body is horizontal in the water while swimming the backstroke. Whether you swim a half mile in a pool or in an area of open water, the strategies for. What youll learn and how youll learn youll learn how rohan taylor, one of australias elitelevel coaches, uses backstroke drills to improve the strengths and weaknesses of elite swimmers.