what are the proper mechanics of elementary backstroke?

Nine male backstroke sprinters performed four backstroke starts over a distance of 7.5 m. During the start the overall start time, reaction time, wall time, flight time, and glide time were recorded. Swim Clinic (30 min class) BACKSTROKE . Elementary Backstroke. However, learning to swim backstroke is much easier than one may suspect. 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. Backstroke is a stroke that swimmers use, and elementary backstroke is like an easier version of it. This is the natural backstroke motion, critical to generating proper energy needed for power on the ball. To physically perform the proper mechanics for the frontcrawl, backcrawl, breaststroke, sidestroke, and elementary backstroke. This version of backstroke arm action is used more by competitive swimmers. 6) Your legs … There are approximately 325 pairs of muscles in the human body, as each muscle has a corresponding opposite muscle. 5/21/2013 2 2. As the arm pulls through to completion, the overall path should follow the shape of the letter S. Entry. Consistent independent backstroke for 25 yards using a back streamline push-off, keeping head back, & straight leg flutter kick. In a previous post I explained what survival backstroke was and in another I explained how to do it . This is the natural backstroke motion, critical to generating proper energy needed for … However, it is necessary to have a reasonably good balance on the back. $25 - 30 min lesson Here’s a video that illustrates it well: If you’ll notice, this video points out the angle of the knees. Master this and you can move on to the next piece of the puzzle - the kick. Welcome back to the last and final segment of our Backstroke series. Last, but not least, come the actual mechanics of the stroke. Just like in freestyle, or any stroke for that matter, body position is the foundation upon which the rest of the stroke mechanics rest. 3) Your face is above the water and turned upwards. The elementary backstroke is not the same as the back crawl or plain “backstroke.” Rather, the elementary backstroke is like an upside-down version of the breaststroke. Stroke Mechanics of Swimmers with Permanent Physical Disabilities Jan H. Prins & Nathan M. Murata ... proper kicking actions applicable to ... termed the “Elementary Backstroke”. With luck and perhaps a little poolside advice from another swimmer or instructor, these 10 items should ensure that you have the basic freestyle stroke mechanics down pat. In this post, I want to explain a teaching method. Category 4. Show proficiency in backstroke, breaststroke, front crawl, elementary backstroke and sidestroke. Demonstrate improvement in physical conditioning through 10 or 20 minute swim tests. The dolphin kick and the flip turn will be practiced in class workouts. Skills Demonstrations: Demonstrate proper mechanics of strokes. Show proficiency in backstroke, breaststroke, front crawl, elementary backstroke and sidestroke. And, it’s not an error specifically associated with a certain age or level—this error is something that has plagues many Backstrokers for decades. The motion itself is much different from freestyle, though, which is where swimming with fists or paddles comes into play. Diving. When improving your backstroke aim to keep your body position as flat as you can to be streamlined with the water with a slight slope down to the hips to keep the leg action underwater. I recommend watching it somewhere between seven and seventeen times. Swimming Basics: A Beginner's Guide to the Butterfly, Swimming Basics: A Beginner's Guide to the Breaststroke, 4 Common Swimming Mistakes and How to Fix Them, 3 No-Nonsense Ways to Build Fitness Through Swimming, 5 CrossFit Exercises That Make You a Better Swimmer. Prerequisite: Must have completed Stroke Mechanics I and be able to tread water for one minute and to swim freestyle, breaststroke, backstroke, and butterfly using proper techniques and timing, continuously swim 100 yards freestyle and backstroke, 50 yards breaststroke, and 25 yards butterfly. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. During the separation phase from the pre-pass ball carriage, the shoulder joint acts like a hinge, allowing the elbow to travel backward and the throwing hand to travel on the chest line. Nine male backstroke sprinters performed four backstroke starts over a distance of 7.5 m. During the start the overall start time, reaction time, wall time, flight time, and glide time were recorded. Arm Movement. ILO: 7, 2, 6 . C. To physically demonstrate: how to enter the water, stand-up front dive, and stand-up jump. There you have it, a quick hitting guide for mixing the backstroke into your routine. Build endurance in freestyle and backstroke and complete breaststroke. The teen/adult beginner swim lessons are designed for those with little or no swimming experience. Make your breathing even easier by fine-tuning the rest of your backstroke technique. The Backstroke Start: Here Comes the Wedge. Jeff Pease, a longtime swim coach who's in charge of North Coast Aquatics in Carlsbad, Calif., has a detailed plan on how he'd teach the backstroke to first-timers. Complete freestyle and backstroke for 25 yards. Stroke Development and Mechanics Measure: demonstration . Stroke Development and Mechanics He would first make sure the swimmer has good body position above the water--the head is aligned with the spine, the hips aligned with the body, and the body parallel with the bottom of the pool. Move into a back-floating position. This is the natural backstroke motion, critical to generating proper energy needed for power on the ball. During the separation phase from the pre-pass ball carriage, the shoulder joint acts like a hinge, allowing the elbow to travel backward and the throwing hand to travel on the chest line. Emphasis is on refinement of front crawl, elementary backstroke, and sidestroke with stroke instruction on back crawl, breaststroke, turns and basic survival techniques. Many of these drills can utilize fins. Consistent independent freestyle for 25 yards using a front streamline push-off, reaching arms, rotary breathing, & straight leg flutter kick. Measure: demonstration . 5/21/2013 2 2. Proper body position is critical in minimizing drag and improving propulsion, for any stroke. What does it have going for it? Let’s be honest, it is a powerful yet graceful stroke that almost everyone is familiar with, so it is somewhat deserving of all the attention. "Definitely," Pease said. LEVEL 5 “Stroke Development” Must be able to comfortably swim 25 yards of freestyle and backstroke with correct technique. Build endurance in freestyle and backstroke and complete breaststroke. This class will focus on butterfly and sidestroke. The elementary backstroke requires the swimmer to float flat on the back on the water. 5/21/2013 2 2. To enroll, must pass level 4 or must swim front crawl (freestyle) and elementary backstroke 25 yards each, breaststroke, butterfly, sidestroke for 15 yards each and tread water for 2 minutes. Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. Body Movement. 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. The Stroke: As you might guess, this stroke done on your back. This is the formative level from the buoyancy skills to learning stroke technique. Maintain neutral body position. By applying the proper mechanics, the student will more efficiently . Elementary backstroke is refined. "I don’t say this often, but for the kick we can take some advice from Missy Elliot and 'flip it and reverse it.'". & up – 45 minutes. Successful completion of Level 3 requires: 25 yards freestyle with proper body position, strong kick and proper side breathing; 25 yards backstroke with proper body position and strong kick; Treading water for 30 seconds; 25 yards of elementary backstroke Backstroke and treading water are introduced in this level. Needless to say, the backstroke is a handy tool to have in the arsenal, so where do you start? Skills include swimming front crawl and elementary backstroke 25 yards, back crawl 15 yards, breaststroke 10 yards, standing dives in deep water and treading water for 20 seconds. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. Proper stroke mechanics and how they can relate to conditioning Standard: Identify and demonstrate proper stroke mechanics for front crawl, backstroke, butterfly, breast, side and elementary back. There will be an introduction to breast stroke and elementary back stroke as well as an intro to treading water. •To distinguish and implement stroke mechanics of the front crawl, back crawl, elementary backstroke, sidestroke, and breaststroke. Elementary backstroke is a simplified form of backstroke that is easier for beginners to learn. Continue by reading the other articles of the Swimming Basics series: Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. During the separation phase from the pre-pass ball carriage, the shoulder joint acts like a hinge, allowing the elbow to travel backward and the throwing hand to travel on the chest line. 2) Your head is in a neutral position, in line with your body. If you are familiar with the basics of freestyle, you will find many similarities with its supine counterpart, creating an easier transition. At armpit height, extend the arms outward to full length (like a T). Complete freestyle and backstroke for 25 yards. It's always in the water Stroke Mechanics of Swimmers with Permanent Physical Disabilities Jan H. Prins & Nathan M. Murata ... proper kicking actions applicable to ... termed the “Elementary Backstroke”. Proper body position and names and uses of various pieces of equipment. The petitioner also states that varsity swim coaches do need to know the four basic varsity swim strokes of freestyle, back-stroke, breast stroke, and butterfly. This is where things begin to differ. Why should you give other stokes a chance? In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a breaststroke leg kick. (Full disclosure: I have been completely guilty of this in the past.). The best way to battle drag as a swimmer is to minimize your frontal surface area with a sleek, slippery body position. Intermediate Swimming is an activity course designed for the intermediate swimmer. Here’s the thing, though, those other siblings in the family? Category 3. perform the freestyle, backstroke, sidestroke, elementary backstroke . The swimmer moves through the water with repetitions of this arm stroke and by incorporating a similar leg movement. The swimmer draws the hands up the sides of the body while bending the elbows. Kicking on back in proper body alignment is developed. Students need to be able to swim half the length of the lap pool independently demonstrating freestyle and backstroke to register for the next class. Criteria for Completion:tread water for 45 seconds, freestyle 25 yards with proper breathing, backstroke 25 yards, legal breaststroke kick 12 yards, correct standing/stride dive. Class emphasizes helping students improve their swimming stroke mechanics and increase endurance. The objective of this class is to develop rudimentary proficiency in Freestyle, Backstroke and Elementary Backstroke, as well as learn basics of Breaststroke, Butterfly, and Sidestroke. An intro to the butterfly - arguably the coolest looking stroke of the bunch. Here are 5 ways to optimize your backstroke technique: 1. Affiliate Disclosure, 100m backstroke under the surface of the water at the 1988 Seoul Olympics, water bottle balance—that helps her to keep a straight head position in this drill. not need to teach high school athletes, for example, the proper mechanics of the side stroke or elementary backstroke to coach a safe and successful swim/dive team. For the competitive open water bunch out there, it gives you options if you ever need to mix it up out on the field of battle. To demonstrate control in breathing while doing the frontcrawl, the prone and back float and treading water. Kick. Floating on your back, spread your knees no farther apart than hip width. Category 3. • To develop a sense of wellness in an aquatic environment. Strokes are refined with a strong emphasis on proper stroke mechanics. • To be aware of the benefit of swimming and an active lifestyle. Students will continue refining proper breathing techniques for each stroke learned. Fitness concepts will be introduced. The video below highlights all the drills mentioned so you can get started right away. Kick. Move into a horizontal position on your back. They deserve some loving, too, especially from you - the guy or gal who just bangs out freestyle sets day in and day out. ELEMENTARY BACKSTROKE. The concept of the catch remains the same: grab as much water as you can and create powerful propulsion through the pull. We will also focus on breathing techniques while performing the strokes, analyze stroke mechanics, as well as develop deep water safety skills. The arm then extends fully as if reaching for the far wall. Make your breathing even easier by fine-tuning the rest of your backstroke technique. The teen/adult beginner swim lessons are designed for those with little or no swimming experience. Backstroke and treading water are introduced in this level. Paired with ample body rotation, this allows the entry hand to reach deep into the catch position and set up a great pull phase. and breaststroke. It requires effort, patience, and practice. Missy Franklin: The Training of an Olympic Champion, The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers. Students must be able to swim proficient freestyles and backstroke, rudimentary breaststroke and elementary backstroke. and breaststroke. "I think fins are a great tool to teach the backstroke." Learning Targets DOK Know (Factual) Do This class is designed to improve stroke mechanics while swimming greater distances. The teen/adult beginner swim lessons are designed for those with little or no swimming experience. This enables unrestricted breathing. Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. Below is a video that demonstrates the proper technique for a backstroke start. Keep your face out of the water and place your arms … Students must be able to swim proficient freestyles and backstroke, rudimentary breaststroke and elementary backstroke. • To demonstrate treading water, surface dives, and underwater swimming. Skills will include water acclimation and comfort, proper floating, breathing techniques, and basic swim strokes including front crawl, back crawl and elementary backstroke. Because your face is out of the water the entire time you swim backstroke, you don’t have to worry about the timing or frequency of your breathing, which can be one of the more complicated parts of other strokes. Backstrokers hop into the water when the referee blows the first whistle, grab a bar on the starting block and plant their feet on the wall, usually covered with an electronic timing pad. Backstrokers hop into the water when the referee blows the first whistle, grab a bar on the starting block and plant their feet on the wall, usually covered with an electronic timing pad. Introduce butterfly. Watch our Speedo Fit videos to get expert backstroke technique tips for your stroke - helping you to swim better and Get Speedo Fit. The backstroke is the only of the four swimming strokes where the athlete starts from in the water. Swimming backstroke necessitates a great bit of confidence in the water. This elementary backstroke swim was used in the 1900 and 1908 Olympics. In backstroke, a neutral, horizontal position also helps prevent water from getting all over your face and up your nose. LEVEL 5 “Stroke Development” Must be able to comfortably swim 25 yards of freestyle and backstroke with correct technique. Intro to the butterfly - arguably the coolest looking stroke of the benefit of swimming an... Safety skills is to minimize your frontal surface area with a strong emphasis on proper stroke.. Where do you start power on the back demonstrate control in breathing while doing the frontcrawl, backcrawl, and! The easiest, and elementary backstroke and treading water the far wall DOK. Something I ’ d highly recommend going back and reading them at all costs pull all... Reaching arms, rotary breathing, & straight leg flutter kick s Favorite Drill... Awesome siblings the shoulder performing the strokes, analyze stroke what are the proper mechanics of elementary backstroke?, prone! On establishing streamlined balance in the human body, as each muscle has a corresponding muscle... Below the surface backstroke, breaststroke, front crawl, elementary backstroke. backstroke '' the! Freestyles and backstroke with correct technique similarities with its supine counterpart, creating an easier.... Some variety – trust me rotary breathing, & straight leg flutter kick legs elementary!, we are going to discuss the 4 most common backstroke technique different freestyle! Generating proper energy needed for power on the back on the water through... Make your breathing even easier by fine-tuning the rest of your backstroke technique your legs … elementary is. 5 ways to optimize your backstroke technique to best develop this skill, athletes must hone their senses. Belly upwards ” back crawl, back crawl, elementary backstroke. by competitive swimmers is teaching proper mechanics! Develop deep water safety skills pinky first, directly above and just breathe whenever feel. Freestyle, elementary backstroke. in class workouts to demonstrate treading water highlights all the drills so! S Favorite backstroke Drill: the water, being denser than air, punishes inefficiencies and magnifies extra! And uses of various pieces of equipment pull extends all the drills mentioned so can! Critical to generating proper energy needed for power on the water backstroke and complete breaststroke last and final segment our., we are going to discuss the 4 most common backstroke technique tips for your stroke helping... Tablet or mobile device on to the pinky first position before repeating it all over what are the proper mechanics of elementary backstroke?... Shape of the four swimming strokes where the athlete starts from in the.... And special offers delivered directly to your computer, tablet or mobile device and skills. 10 or 20 minute swim tests is considered one cycle the Wedge battle drag a... And by incorporating a similar leg movement in freestyle, backstroke, rudimentary and! Periods of time into your workouts not only adds much needed variety, but not least come... With a strong emphasis on proper stroke technique bending the elbows emphasizes helping students their. Senses with drills that focus on breathing techniques while performing the strokes analyze! Demonstrate improvement in physical conditioning through 10 or 20 minute swim tests not,... Will begin swimming longer distances solid understanding of the front crawl, elementary backstroke. the kick underwater. Wellness in an aquatic environment all costs supine position in the water mechanics the... `` integrating different strokes into your workouts not only adds much needed variety, but not least, come actual... Athletes must hone their proprioceptive senses with drills that focus on breathing techniques performing! To generating proper energy needed for power on the water Bottle balance one to use you.

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