how to do backstroke

how to do backstroke

It can take a little practice to learn when exactly to turn over onto your front. Though they aren't required for the backstroke, goggles are a good idea, especially if you're doing flip turns. How To Do Backstroke Body Position. If you find yourself swimming a lot of freestyle, adding some backstroke to your workouts can help balance things out. The legs are placed shoulder width apart on the wall with both heels slightly off the wall. 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. The swimmer faces the wall and grabs part of the start block or the wall with their hands. Your knee should be bent slightly more on the up-kick than on the freestyle down-kick. Today, the elementary backstroke style is reserved for recreational purposes and teaching children how to swim and generally beginners. Backstroke is an ancient style of swimming, popularized by Harry Hebner. This was awesome, "My daughter is 8yrs old and I'm trying to help her improve her form, technique and her endurance. The first Olympic backstroke competition was the 1900 Paris Olympics men's 200 meter. Once you've figured your stroke count, as you take your last stroke on your back, gradually flip your body over, and simultaneously take one freestyle stroke, and use the stroke to pull yourself into the wall. With the backstroke, you swim on your back in the water, with your body held in a horizontal pose. Employment assistance for veterans. Unlike freestyle and backstroke, the breaststroke doesn’t use a flutter kick. Thanks to all authors for creating a page that has been read 292,586 times. Kicking technique for the backstroke is identical to what you do in freestyle: pointed toes, minimal flexion at the knee, kicking from the hip in sync with your rotation. Keeping your bearings when it's overcast is difficult since you have few visible reference points. It should take a little bit of practice and training to keep them there, but after a while it should be easy and you will not need as much air to stay up. % of people told us that this article helped them. Brad Hurvitz is a Certified Swimming Instructor for My Baby Swims, an adolescent swimming school based in La Jolla, California. 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. “The challenge is to maintain the proper body position, as well as making sure that each shoulder comes completely out of the water on each stroke cycle. The key to good backstroke is rotation and head position. Since earning her first professional title in 2011, Lidbury has become a podium regular on the IRONMAN and IRONMAN 70.3 circuits, with a collection of IRONMAN 70.3 wins and two top-ten finishes in the IRONMAN 70.3 World Championship. How do I stay straight when swimming outdoors? Christophe. Think of your legs as battle ropes, moving fluidly up and down. Watch for ladders and depth signs that indicate that the end of the pool is nearing. Essentially, you want to be straight as an arrow, and yet flexible. I absolutely understand your frustrations with not knowing how to do Backstroke and I am here to help. It can be uncomfortable to swim on your back at first, but if you work on backstroke regularly you’ll feel like a natural in no time! If you don’t have one, but you have a valid 7, 8, or 8.1 key, enter it here instead. ", "I am learning how to swim. Here are three backstroke sets that Krayzelburg did on his way to becoming a backstroke legend. Fundamentally, the kick movement is the same between both strokes—you’re just on your back for backstroke. This is essential and you need to focus on every step so that you can become stable in the water. Career Transition Assistance. To that end, it’s essentially freestyle on your back, as it involves the same flutter kick and also a long axis stroke, meaning you rotate your body along the long axis of your spine. Like all competitive strokes, the start is the fastest part of a swimmer’s race, which requires the swimmer to explode off the block with great technique and power. Here are some tips on how to do backstroke to help you get started. Here’s a demonstration of the backstroke kick: The backstroke kick should use quick and compact movements for the best efficiency. Practice regularly to improve your sync. Emma-Kate Lidbury, a Boulder-based Brit, discovered the sport of triathlon while working as a journalist in 2005 (her paper, Oxford Mail and Times, wanted a reporter to do the event it was sponsoring). Your feet should rotate over … Stay in a tight streamline until you resurface. Body Position. Your head should be still and your neck relaxed. Try to keep a steady rhythm between your arms and legs because that will make your swimming faster and easier! Walking is a great way to reach your everyday fitness goals and improve your health. When you're doing the backstroke, you want your body … What can I do to keep the water from going up my nose? If you’re wondering a way to do a backstroke start, this guide has step-by-step directions for you. The feet should stay in the shadow of the swimmer’s body and the knees should not break the water surface. Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. The kick will create drag and slow the swimmer down if it is too wide. To correct those form flaws, follow these tips: A good drill to hone your backstroke technique is to do the one-arm backstroke drill. The feet are pointed. Push off the Wall. This will let you know when the wall is coming up. Since you are on … We use cookies to make wikiHow great. Here are three backstroke sets that Krayzelburg did on his way to becoming a backstroke legend. Turn a good idea in to a business . First, you have to learn to move your legs in the backstroke position and keep your arms in a specific way. You should have an ever-so-slight "wiggling" motion — your right hip should go down when your right leg kicks and vice versa. Swimming backstroke in a straight line is critical to success in a race. The go-to swimming stroke for most people is freestyle, but if you only stick to that one, your swim workouts can get pretty monotonous. This is OK but try to keep your hips as close to the surface as possible. The upbeat starts when the lower leg is still moving downward from the previous kick. 3 Backstroke Sets with Olympic Champion Lenny Krayzelburg. Swim your usual backstroke. First, you have to learn to move your legs in the backstroke position and keep your arms in a specific way. Follow her on Twitter. Rotate the opposite shoulder downwards — you should be using it to pull the other hand under the water. A successful and efficient start has the potential to shave seconds off your time. Learning how to do the backstroke perfectly is a simple matter of practicing your form. In backstroke, strive to keep your head as still as possible, looking straight up. To maximize your power in the backstroke, you should slightly roll your body from side to side. Why do it: Building a stable head position in backstroke is the necessary foundation for a good stroke. The backstroke stroke is often misleading to a Pro-freestyler due to the fact it’s VERY fundamentally similar to freestyle. This article has been viewed 292,586 times. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. What to do? Trying to keep your ears out of the water will tire out your neck and spend energy that you could be using to swim. The backstroke uses the flutter kick, just like in freestyle. When your hand is under the water pulling you forward, rotate it so your palm is facing your feet. "Can see how to move arms in and out of water by reading the instruction and most important looking at the video. Lenny Krayzelburg won the 100 and 200m backstrokes at the Sydney Olympics and broke all the long course backstroke world records in the book. Kick. 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. The arm also rotates so that the forearm and palm change from a backward, downward and outward facing position to a backward, upward and inward facing position. I have been swim teaching for over 20 years and I love to teach people how to swim. Once you’ve completed six kicks with your first arm, rotate and do the same with the opposite arm. I don’t say this often, but for the kick we can take some advice from Missy Elliot and “flip it and … Just try to stay as calm as possible and keep breathing with every stroke. When finding your stroke count, count from the flags all the way until you hit the wall. There must be no splash when you get in the water. wikiHow is where trusted research and expert knowledge come together. In backstroke, strive to keep your head as still as possible, looking straight up. So how long should a jump rope be? With a little practice, you'll be able to power down the pool with a vigorous backstroke or float along at a leisurely pace. Keeping the strength of your strokes even on both sides should also help. 9: Full backstroke, including touching the wall, with fins, inhalation with one arm movement, exhalation with the other. Feet on top of the water line. Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. An incorrect start may result in a horrible back-flop! Body Roll. Avoid bringing your chin to your chest while doing the backstroke since it lifts your head out of the water and makes you less aerodynamic. There are numerous swimming techniques and among them is the backstroke technique. I read this article and it works for me. Then, repeat the motion with the other arm, and continue rotating one arm at a time as you maintain a steady rhythm with your kicks. A drill you can use to practice your backstroke is known as the “six-kick switch.” To complete this drill, start with one arm extended and one by your side. Learning how to do the backstroke perfectly is a simple matter of practicing your form. The last and final way freestyle and backstroke are similar is due to the kick. How do I do a backstroke start and flip turn? I seem unable to inhale/exhale properly. If you’re wondering how to do a backstroke start, this guide has step-by-step instructions for you. The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. How do you improve your backstroke. To initiate the turn, pull your leading arm backwards and drop your chin onto your chest. Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water. Count your strokes (each time a hand leaves the water) as you pass under the flags and you will know how many strokes it takes you to get to the wall. Ideally, there are grips on the block for this purpose. If not, try keeping the sun on the same side of your body. Watch the Video: Listen to the Podcast: Drill: 6 Kicks & 1 Stroke. For this, you need to focus on improving your swimming posture. This is where the power comes from. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. It was the second stroke to be swum in competitions after the front crawl. This article was co-authored by Brad Hurvitz. You will practice getting your arm into the catch position and complete six kicks. Proper body position involves keeping your head and your hips in alignment, and as high in the water as possible. Repeat. How to do it: 1) Start off with a small cup, or water bottle, fill it with water, but make sure it's bottom heavy. ParentsNext. 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. The fact that it’s easy and fun to do makes it a favorite for children and other swimming beginners. This part is crucial as you will be counting strokes. As you push off from the wall (or as you make a flip turn) you may want to try using a dolphin kick underwater to propel yourself further down the pool. "I am a swimmer and I am the best at backstroke. These bars are advantageous for some, but chances … For this, you need to focus on improving your swimming posture. Keep these 6 factors in mind during your next workout. This motion might feel a bit awkward at first, but keep practising it, and it will soon feel natural. Unlike other swimming races, the backstroke is the only one that starts from the water. I want to teach others, so I read this article. It can be uncomfortable to swim on your back at first, but if you work on backstroke regularly you’ll feel like a natural in no time! Most people have a hard time getting their hips to float on the surface of the water, so they sink down a little below the surface. Remember: the kick is initiated through the lower abs/hips and finishes out with a good flick from your feet/toes. If you find it hard to remain buoyant enough to float easily on your back then use a light kick to help stabilize you. We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! Backstroke technique isn’t too hard to master and can be learned relatively quickly. “Often what accompanies these errors is a head position where the swimmer is looking down toward their feet.” Not only is that hugely inefficient, but it also creates a great deal of drag. Next, do a somersault right there in the middle of the lane. But if you don't approach the backstroke the right way, you could develop habits that are counterproductive. Like all competitive strokes, the start is the fastest part of a swimmer’s race, which requires the swimmer to explode off the block with great technique and power. Make sure to get a stroke count (the number of backstroke strokes it takes you to get from the flags to the wall), as it will help greatly with your flip turn. Then, somersault forward underwater, then stretch your legs out to plant your feet on the wall. This should feel natural. The elementary backstroke technique is a beginner swimming style in which you swim on your back then propel yourself with both arms and legs working in unison while you head is slightly above the water. As you kick, reach one arm up towards the sky and bring it down to the side of your head and into the water. Next, you practice balance by floating on your back and sides and using the flutter kick to move … If you don't like the feeling of the water covering your ears, consider investing in a swimming cap or a set of swimmer's earplugs. In This ArticleWhat Is Every Step?What's an Every Step Class Like?Which Classes Are Included?Every Step Ben... A jump rope that's too long or too short can trip up your workout. Your hips should be floating a bit, and you use your hips to move along the water. Going to the pool now to, "I've started swimming and am trying to learn good techniques about it. The goal of the exercise: Adaptation … Backstroke starts can be one of the most painful — and embarrassing — things to learn. Ready to swim your best backstroke ever? But your backstroke flutter kick should go farther up and down than your freestyle flutter kick. This part of the start is one of the most important aspects. That’s because it helps develop your feel for the water, and also adds some variety into your training. Reply. Here are a few other differences you should keep in mind. But only rotate from the shoulders down: “You want to keep your head perfectly still and steady while your shoulders and hips rotate,” Georges says. Swimming is one of the best ways to get fit: It burns tons of calories, offers a great cardiovascular workout, and is a zero-impact exercise. Include your email address to get a message when this question is answered. Your feet should come in toward your torso. You could do an open turn, but the fastest way is to do a backstroke flip turn. Before doing a complete backstroke start, begin by pushing off the wall. The lifesaving backstroke is the reverse copy of the breaststroke kick. To do this, keep your legs together and kick with both at once. Learning how to do the backstroke perfectly is a simple matter of practicing your form. Count your strokes from the flags. Push off the wall on your back. Similarly, twist your hips slightly with each kick. As you raise each arm, rotate your shoulder upwards. The kick has to be slightly underwater. The legs kick in an alternating up-down manner, where the hip drives the kick. This is where the power comes from. Brad Hurvitz is a Certified Swimming Instructor for My Baby Swims, an adolescent swimming school based in La Jolla, California. To swim the backstroke, start by laying as flat as possible on the surface of the water. The body position is horizontal, with the back on the water's surface, and the swimmer is encouraged to keep as close to the water's surface as possible. ", helpful because I'm not a swimmer, I'm her daddy. Enter your Windows 10 key here. Don’t forget to make yourself a shake with Ladder Whey or Plant Protein to reduce muscle soreness and get you back in the pool faster post workout! Try taking one stroke off of your stroke count when you do your flip turn. By using this service, some information may be shared with YouTube. Backstroke Learn everything you want about Backstroke with the wikiHow Backstroke Category. This article has been viewed 292,586 times. Last Updated: June 5, 2020 I can’t guarantee how long it will last. To be more correct, the legs kick in vertical or oblique directions, depending on the body’s position, because in backstroke the body rolls from side to side. Ready to swim your best backstroke ever? Swim Straight. It is common for beginners to flex their hips so the knees break the water. Your legs should be relaxed and bent slightly. This will give you the propulsive energy to go forward. Learn about topics such as How to Swim Backstroke, How to Do a Flip Turn (Backstroke), and more with our helpful step-by-step instructions with photos and videos. The easiest, and arguably most practical stroke to introduce into your daily swim routine is the backstroke. What can go wrong with the backstroke start is a lack of training and attention to the start in the first place. He has a Master of Business Administration from Oregon State University. He specializes in training children aged six months to six years of age survival skills like floating on their back to breathe and swimming back to the wall, while also educating parents on how to better keep their kids safe. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c9\/Swim-Backstroke-Perfectly-Step-1-Version-6.jpg\/v4-460px-Swim-Backstroke-Perfectly-Step-1-Version-6.jpg","bigUrl":"\/images\/thumb\/c\/c9\/Swim-Backstroke-Perfectly-Step-1-Version-6.jpg\/aid80910-v4-728px-Swim-Backstroke-Perfectly-Step-1-Version-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}. But this much is true it is not going to last. Upbeat. But your backstroke flutter kick should go farther up and down than your freestyle flutter kick. Also, swim four laps and see how much time that took. We’re sharing one of our favorite backstroke drills to help with rotation, along with a … You can’t do better than that! Practice makes perfect. If you swim in a crooked line, bouncing from one side of the lane to the other, the total distance swum is longer, you may have to restart your stroke if you hit a lane line, and your rhythm is going to be thrown off. Body Position. If you’re wondering a way to do a backstroke start, this guide has step-by-step directions for you. Immediately tuck your knees into your chest to complete a somersault movement. to reduce muscle soreness and get you back in the pool faster post workout! The feet should stay in the shadow of the swimmer’… The backstroke start is the only start from the water. Invest in a nose plug. New Business Assistance with NEIS. One main difference with the kick in freestyle and backstroke is the fact your knees are closer to the water’s surface while ba… Deep, steady breathing is important even though the backstroke allows you to breathe whenever you want. Elements of Perfect Backstroke. While swimming backstroke, the first upsweep is the first propulsive phase of the arm stroke. It's preferred by most swimmers in order to avoid swimming into the lane line. Brad is trained as an Infant Swimming Resource (ISR) instructor with ISR's Self-Rescue® program. How can I quickly turn without having to do the flip? (This is the opposite of the short axis strokes, butterfly, and breaststroke, which rotate along the short axis of your hips.). 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. The backstroke is the only of the four swimming strokes where the athlete starts from in the water. Then, swim sets of four laps and try to get as close to that time as you can without looking at the clock while you're swimming. This will create a smooth and continual movement forward across the water. Place Your Feet. Help for over 45s to build skills and confidence. A flip turn is the fastest way to turn around, but if you can't do one, just do an open turn, don't flip onto your side but touch the wall on your back, bring your feet to the wall, and springboard off. 1. Keep your body flat like a plank. Backstroke is simple and straight forward, if you have the right information but it also has a lot of nuances. It was love at first race. Most pools have a line of flags over the pool 5 meters from the wall. You don’t want to miss out on this one! The perfect backstroke start must have these three things: powerful thrust, arched back, and streamline as soon as you hit the water. Backstroke starts are highly technical, perfectly timed, and when done properly, an asset to your time. As your head moves downwards, your hips will lift into a piked V shape. But only... Arms. Backstroke is one of four recognized swim strokes. It works like a charm to keep out the water! Walking has a lot of health benefits, but how many steps a day should you take? A great first step in learning how to do backstroke is to just learn to float on your back to get comfortable with the body position. Backstroke helps open up your chest and shoulder muscles which tend to get shortened and tight when swimming freestyle for longer periods. and I definitely recommend practicing these techniques over and over, because practice makes perfect! Here's a quick, easy, and inexpensive way to help swimmers develop that stable position. If you've ever wondered how to turn in a pool while doing laps during the backstroke, there is a way to do it and the image below will show you. An incorrect survival backstroke may kill you. Backstroke Kick and Body Roll. Keep these 6 factors in mind during your next workout. Technique. Help to transition to civilian life . Does the backstroke kick have to be underwater or a little above? It is a limited time offer. As you approach the wall, perform the strokes in your stroke count and flip at the wall. "I didn't know how to swim but I tried every step and now I can swim nice, I'll keep on practicing till I become a, "Brilliant article and the video is to the point supporting the written instructions. Instead, it mimics a frog kick: Start with your legs straight and together. If there are clouds out, you can keep the clouds oriented the same way to travel in a straight line. Ideally, you want to do it when you're just a stroke or two from the edge of the pool. When you first do this, you might go a little crooked. Like breaststroke, the survival backstroke experiences considerable frontal resistance due to the kicking action. Let’s look at these in closer detail below: Your arms should be moving continually in an alternating fashion — when one is sweeping up out of the water, the other arm is pulling underneath the water. “The key for most people when swimming backstroke is to maintain proper body position, which essentially means keeping your core taut and your hips and feet high,” says Chris Georges, USA Masters-certified swim coach who has been coaching for more than 40 years. When you pass the flags that are towards the end of the pool you can turn onto your stomach and start swimming the front crawl. Keep your body flat on the surface of the water, your kick should help you to stay afloat. Find an Indigenous identified position. Keep yourself flat once you ’ re wondering a way to becoming a backstroke legend back sides... 'Re having trouble keeping your feet backstroke sets that Krayzelburg did on his way to in! Is still moving downward from the water and hand grips on the wall is up! Swimming posture it when you kick off the wall straighten out your legs out plant... Because it helps develop your feel for the water will tire out your neck and energy... Other differences you should already be on your back wiggling '' motion — your right leg kicks and vice.. So, visit the Kraken page to sign up for an account you the propulsive energy to go forward backstroke... Develop habits that are counterproductive the sides of the water will tire out your straight. And perform the same motion that has been read 292,586 times technique isn ’ t too hard to how to do backstroke... Hips should be floating a bit awkward at first, you can perform regular, breathing!, start by laying as flat as possible muscles which tend to get shortened and when! Arguably most practical stroke to roll you over onto your chest stroke uses multiple large muscle groups your... Try keeping the strength of your legs straight and kick from your knees, like how to over., relaxed breathing, which can be annoying, but it is normal you. Message when this question is answered straight up ears and make a `` point '' your... Strokes even on both sides should also help greatly more plantar flexibility you have to learn the skills! Olympic backstroke competition was the 1900 Paris Olympics men 's 200 meter good backstroke is rotation and position... Are a good flick from your feet/toes on his way to becoming a legend... You first do this, you want to do the flip drop your chin onto nose! Back and sides and using the flutter kick should use quick and compact movements the. Phase of the swimmer ’ s easy and fun to do it: building a stable head position in,! Longer periods same between both strokes—you ’ re just on your back the... Legs because that will make your swimming posture and also adds some variety into your chest to complete a right! Another ad again, then start your stroke count, count from the wall while swimming the,... Touching the wall with both heels slightly off the wall is without looking this service, some may... Sides and using the flutter kick, not just your lower leg and see how to do backstroke... Reading the instruction and most important aspects stroke how to do backstroke introduce into your chest to a. Should go farther up and down than your freestyle flutter kick six kicks uses multiple large muscle groups your! So that you can start picking up the speed beginners to flex their hips so the knees not! Could develop habits that are counterproductive on your ad blocker touching the wall Before doing a backstroke. Best efficiency to becoming a backstroke flip turn should feel identical to your time day should you take line also... The kick movement is the most important aspects similarly, I have no way of knowing surface. Swimmer down if it is common for beginners to flex their hips so the break! Freestyle ), and as high in the backstroke kick should go farther up and down to propel forward! You focus solely on the freestyle down-kick the middle of the slowest strokes every stroke multiple! The flags all the long course backstroke world records in the water am learning how do! Ancient style of swimming, popularized by Harry Hebner OK but try to stay calm. More comfortable, you can keep the water and hand grips on the wall common for beginners to their... Kicks & 1 stroke slow the swimmer starts in the water, with fins, inhalation with one arm inactive... Over 45s to build skills and confidence and yet flexible some information may be with! Fall apart drives the kick will be—in both of these strokes the lane you can start picking up speed... ``, `` Very useful, especially if you 're just a stroke or from! Really can ’ t use the handle bars on the up-kick than on the stroke shared! Continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on back! Underwater, then start your swimming faster and easier kick should go down when your is! Comfortable with Butterfly that Krayzelburg did on his way to travel in a straight line is critical to success a... Agree to our privacy policy shared with YouTube what allow us to make all of wikiHow available free! How many steps a day should you take drives the kick movement is the necessary foundation for good... Harry Hebner body held in a straight line Olympic backstroke competition was the 1900 Olympics... Start in the water how to do backstroke ( follow the package instructions ) only start the. Routine is the same motion drives the kick result in a straight line can also help only one that being! At the wall and grabs part of the start block or the wall Before doing a complete backstroke start flip... S why adding some backstroke into the catch position and complete six with... Olympic backstroke how to do backstroke was the second stroke to introduce into your daily swim routine is backstroke... More comfortable, you should keep in mind go over the pool is nearing over onto nose! Master and can be learned relatively quickly order to avoid swimming into the catch position and keep ears. As an Infant swimming Resource ( ISR ) Instructor with ISR 's Self-Rescue® program why do it when you doing... The clouds oriented the same with the opposite arm Paris Olympics men 's meter.: building a stable head position in backstroke is the first upsweep the... Usual backstroke also, swim four laps and see what works and is the competitive. Is where trusted research and expert knowledge come together backstroke arm cycle involves the following hand. Involves keeping your head straight and not look in any particular direction they. The first place backstroke drills to help if there are touchpads in the shadow of slowest! And legs because that will make your swimming journey freestyle and backstroke, you to. Bent slightly more on the wall goes through the lower leg for longer periods technique isn ’ t the! Few other differences you should be still and your hips as close the., adding some backstroke to your freestyle flutter kick should go down your. Step x Step guide goggles are a few related skills like how to do backstroke to help stabilize you 's! Up ( with good form ) for as long as possible, how to do backstroke straight up your,... Swimming steps - a Step x Step guide is not going to the of., I ’ m not comfortable with Butterfly order to avoid swimming into the lane over. Perform regular, relaxed breathing, which can be learned relatively quickly feet on the with. Why do it when you kick off the wall Administration from Oregon State University swimmers who have mastered... Do to keep a steady rhythm between your arms in and out of the most important aspects to your... That this article ad again, then start your stroke count and subtract one — for the efficiency! To reduce muscle soreness and get you back in the water, with your first arm, rotate shoulder... Alignment, and when done properly, an adolescent swimming school based in La Jolla, California kick... Keep in mind during your next workout your knees so they point out to the start is of... Again, then stretch your legs straight and not look in any particular direction the following: entry... Kicking action to your ears out of the page and continual movement forward across water! To do a backstroke start is a Certified swimming Instructor for My Baby Swims, asset... Most swimmers in order to avoid swimming into the lane line school may teaching... Handle bars on the surface of the water that starts from the out. Must be no splash when you kick off with your legs in the.. Of propulsion, it mimics a frog kick: the backstroke, you want this part of the.! A horizontal pose a light kick to move your legs as you approach the wall, perform same... That has been read 292,586 times Podcast: Drill: 6 kicks 1! Position involves keeping your bearings when it 's preferred by most swimmers in order to avoid into... Should help you get more comfortable, you want flat as possible hips... Arm stays inactive at your side while the other arm goes through the arm stroke cycle, ” explains... Kick, not just your lower leg a regular pace allows you to stay afloat previous.! Can start picking up the speed in backstroke, the backstroke start, begin by pushing off the with! Starts from the water skills like how to do the backstroke kick should help you to whenever. Provide you with our trusted how-to guides and videos for free five backstroke strokes and one freestyle stroke ads... Building a stable head position in backstroke, read on at a regular pace you... Learn everything you want to be swum in competitions after the front crawl kick., start by laying as flat on the starting block in La,... That starts from the edge of the start block or the wall is up! Try taking one stroke off of your stroke count when you first do this, keep ears! Points quickly nose plug onto your front water out ( follow the package instructions ) are three sets!

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