The arm movements used in the backstroke, also known as the back crawl, are alternate and opposite. The other arm rebounds above the water from the hip to the overhead position as the first arm pulls through the water from an overhead position to the hip.
The legs execute a flutter kick identical to the one employed in the front crawl.
As its name suggests, the backstroke is the only one of the four competitive swimming strokes that is performed on the back.
Here are a few progressive ideas for refining your backstroke technique to guarantee you get the most out of your pool time.
Learning to float properly on the back is the first step in mastering the backstroke. Proper spinal alignment and core tension increase back comfort and can help with backstroke performance. The following backstroke body position drills aim to achieve positive backstroke buoyancy, from which a good backstroke can be created.
Step 1: Lie horizontally in the water, face up, without moving your arms, with your head leading.
Step 2: Pay attention to how your spine impacts your floating. To begin, curve your spine so that your knees are close to your chest and your hips are low as if you were sitting in water. You’ll notice that you’re having difficulty floating in this position. Your face may even become submerged.
Step 3: Return to a horizontal position in the water, face up, and concentrate on your spine. Arc your back such that your belly button is the highest point on your body. Attempt to keep it above the water. Observe how your face submerges, or nearly submerges, in the water. Your legs may sink as well.
Step 4: Lie horizontally in the water, face up this time. Pay attention to your spine. Make sure it’s as straight as possible. Straightening the natural bends in the small of the back and at the neck is part of this. Rotate your pelvis forward and force the back of your head into the water to do this. Take note of how you clench your abdominal muscles while relaxing your neck. Also, take note of how your body floats more horizontally. This is an advantageous floating position to create a good backstroke stroke.
Step 5: Repeat numerous times until you feel like you’re balancing on your spine.
Problem: My legs continue to sink.
Modification: Learning to rotate your pelvis forward is even more vital if you have heavy legs. Float on your spine while contracting your abdominal muscles.
Problem: I’m not sure if my spine is straight.
Modification: You can test it by standing against a wall and pressing every inch of your spine into it. Try to side your hand between the wall and the small of your back. If you are successful, tilt your pelvis more forward to close this gap. Next, inspect behind your neck in the same manner. There should be no space. Take the time to evaluate the muscles you are using to produce your straight spine, and then replicate it in the water.
Problem: The issue is that doing so raises my hips above my belly button.
Modification: Yep, you read that correctly. You might feel like an elongated banana on the front of your body. Nevertheless, in the backstroke, you float on your spine, which should be straight.