... like head position, chest and of course legs. Is that normal? "Hello, I'm Mark Young, creator of Swim Teach. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. So yes it might be a good idea to have a check-up by a doctor, just to be on the safe side. Backward glide and recovery; From a gliding position (shoulders under the water, head back): Horizontal body position Ideally, your hips and knees should only bend a little while flutter kicking. Or, click here for more details. Glass placed on your forehead : swim backstroke with a glass placed right in … Some … Achieving an advantageous backstroke floating position; Feeling effective core tension and stability; Being comfortable on the back; HOW TO DO THIS DRILL. To maximize your power in the backstroke, you should slightly roll your body from side to side. Hello, my name is Hardip Kaur Garcha. Swimmers should maintain a continuous kicking action with a smooth arm action. 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. The head and spine remain centered and head fully supported by the water. If not, start using short swimming fins to loosen up your ankles. The swimmer should lay on the floor on their back (supine). 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. The leg kick is very similar to the freestyle, an alternating fluttering movement with your knees bent and feet pointed. 2) You don’t keep your body straight but bend at the hips. It is also possible that you are not exhaling enough underwater. The most common timing used is the six beat leg action this is complete by the time the cycle of the arms is complete. Thereby all kicking was below water level. Some coaches use the following backstroke drill to practice a neutral head position: they have their swimmers swim backstroke with a small bottle of water placed on their forehead. While kicking, the feet can break the water surface a bit. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is … From this position, the leg makes a fast kick upward, slightly bending the knee at the beginning and then stretching it again in the horizontal. • Should use a 6 beat kick to maintain body position and aid in propulsion; 6 leg kicks for every arm cycle • Kicking is very important in the backstroke • Propulsive force of the kick is on the upbeat; feet are plantarflexed and toes are pointed toward the back of the pool during the entire kick Can you point your feet? When beginning the backstroke start, it is crucial to have an explosive leg drive, as a powerful leg drive will impact all the other activities below. This article discusses some aspects of the swimming technique in backstroke, and more specifically body position, body roll, and head position. The face drops below the water surface, and breathing is disrupted. In backstroke, you float on your back in the water. If you are going to keep and flat body position at the surface of the water, the arm pulls and leg kicks need to play their part effectively too. Learn to Swim Backstroke (#2.2 leg kick) 3S Swim TV. Your Starting Position You start the stroke from a streamline position; on your back with your body straight and arms by your sides in a glide position (Fig 1). While swimming backstroke the head should be and stay in a neutral position, in line with the trunk. Backstrokers tend to be long and lean, with a strong core and thighs. … Simply click around and scroll about, or get in touch and ask me a question. The only time I actually float is when I have flippers on. Your body position is an essential starting point for correct swimming technique. Your body position is an essential starting point for correct swimming technique. The slightest tilting forwards of the head will cause the chest and then hips to drop, upsetting the whole position. You should look straight up and not either forward or backward. Is that correct? Backstroke body position is flat and horizontal, with ears slightly below the water surface. The knees remain below the water surface as the legs kick. The leg stroke alternates, with one leg sinking down straight to about 30 degrees. In the initial position, the swimmer lies flat on their back; arms stretched forward, and legs extended backwards. I am not sure why this is happening as the rest of the swimmers aren’t facing this. You may also be interested in the following articles that cover the backstroke’s swimming technique: Naturally more at ease in backstroke but from two days that I had been doing it, my chest feels caged and constrained, as if the heart cage is somehow squeezed…, Sometimes the feeling is all too powerful…. Have you got that sinking feeling when you swim? Please note that backstroke swimmers often roll too little rather than too much. All rights reserved. My hand is flat and I simply roll the right side up from the backside of the shoulder, pause, and then roll the right side down from the top of the shoulder. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. Backstroke. Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. As a beginner you most likely still lack breath control and balance. She doesn’t do that to the left side. The legs serve two purposes: Stability: they help you keep a good buoyant position in the water, counterbalancing the lateral-negative action of the arms Rolling from side to side allows you to use your chest and back muscles in addition to your shoulder muscles, hence increasing propulsion. … I have tried everything to keep my legs up but they always just sink. Should I need to go to a doc? Your arm will start to bend so that the palm and forearm are facing towards your feet. But the feeling is terrible :(. Please follow the backstroke drills to correct this. Having your hips and legs sink while swimming backstroke can have the following causes: 1) You don’t lean back enough in the water. Suggested steps. I'm the owner of and main contributor to Enjoy-Swimming.com. Backstroke is also different from freestyle, breaststroke, and butterfly because it is started in the water instead of from a dive. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. The legs and feet should be extended and remain together to maximise efficiency. Ever get that feeling that you are sinking when you swim on your back? I’m new to swimming so I’m starting to learn back crawl. The headache goes away the moment I do freestyle swimming with my head pointing downwards. It is very common to allow the legs to drop and the body position to become angled in the water without knowing it is happening. Ensure that you look upwards as you push away and stretch out so that your hips, legs and feet rise to the surface. The hips and shoulders remain at or near the water surface but roll with the stroke. Their hips and legs sink, and the whole body gets dragged down. I've been teaching swimming for over 30 years and I built this site so that I can share all my knowledge, wisdom and experience from the thousands of swimming lessons I have had the pleasure of teaching. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. Swimming backstroke/ body position. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. I love swimming and all but whenever I try to float on my back my legs always start to sink. In that position your body should form a straight line and you should feel balanced. While swimming backstroke, your body should roll from side to side, between 30° and 45° from a flat position. This is often the case for certain swimmers where their kick is more akin to a bicycle kick rather than a flutter kick. Your body is almost horizontal, with a slight tilt toward the feet. 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 can do backstroke (with both arms) easily and can do 20 lengths (25 M each) in an hour’s time. Your body is almost horizontal, with a slight tilt toward the feet. There should be no reason that you can only manage to do 25m, except if you are kicking too hard and get tired, which could indicate a balance problem. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. ", Sign up for the Swim Teach Newsletter and get Free Stuff, Top Tips, and Loads More -Straight to Your Inbox, #1 The Complete Beginners Guide To Swimming. Click below and download a copy to your computer, tablet or mobile device. When the elbow gets to a 90 degree bend, push the water towards your hip. In backstroke, the arms contribute most of the forward movement. As your lungs are the most buoyant part of the body, pressing them down causes your hips and legs to rise because your body acts like a seesaw as long as it is kept straight. This slight tilt allows you to flutter kick without your legs breaking the water surface. This sounds strange, I don’t remember having experienced something like that. very nice your story sir and best of luck for you are success in your dreams….. When I do the backstroke my leg always cramps and it puts me off, yet I carry on. How to perform straight leg flutter kicks with arm recoveries. Swimming : - backstroke body position drills Learning to float well on the back is the first step in being comfortable with the backstroke. Beginners often have trouble getting into or maintaining this horizontal position. In backstroke, you float on your back in the water. Good luck! Your leg kicks balance your arm pulls and together they both help to maintain a horizontal and flat body position. Hi, I'm Christophe! Please suggest what could be my mistake and how can I correct it? The water should cover your ears almost completely. The leg movement in backstroke is similar to the flutter kick in front crawl. I am a 62-year-old and in my third month of learning how to swim. Swimming backstroke/ leg action timing The most common timing used is the six beat leg action this is complete by the time the cycle of the arms is complete. However, as soon as the water goes inside my nose, I start having a terrible headache. Maybe you don’t keep your body in a straight line, which throws you out of balance? I am a member of the Amazon Associates Program and I will earn a. A quick fix might be to use a nose clip until you have the technique down. The head and chest position are vital for establishing a correct starting point. I seem unable to inhale/exhale properly. Unlike elementary backstroke, it is an upper-body dominant stroke. The body should also be in a streamlined position. Hips and shoulders remain near or at the water surface, rolling together with the stroke. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. So you can try to roll more to the side than usual to see if this improves the grip of your arms in the water. Step 2 : - Focus on how your spine affects your floatation. The legs perform a flutter kick, similar to the one used in … Performing a push and glide from holding the poolside is a good way of testing how flat you can remain. I find the backstroke difficult, my legs hurt when I do this swimming stroke. The legs straighten while the knees are still under water. Required fields are marked *. Practical exercises, professional tips and a whole load more! Backstroke drills/ Double arm pulling and leg kick. I am a beginner and started doing backstroke 2 days ago. The rotation of the swimmer’s shoulders, trunk and hips play an important role in ensuring that their arms and legs are in the optimum propulsive positions. But whenever I move my arms my face goes under water which makes the water go into my nose. Swimming Leg action with noodle Backstroke - Drills Bring heels up to bottom Turn toes out, like a frog Kick round in a circlular shape until feet are back together, legs straight Legs move simultaneously A good way of explaining it is to ask children to imagine they have a big bowl of ice cream behind them - Your email address will not be published. Foot exercises; Sitting, with legs extended: Toes point down Feet turn out (,hooked' position). Please have a look at our backstroke swimming drills, which among other things address balance when floating on the back. Your backstroke body position is likely to be the cause. Your body rolls toward the side of the recovering arm as it is about to enter the water, while the other arm is about to leave the water at the end of the underwater arm sweep. In step # 2, the swimmer kicks without a board, in the “canoe” position with hands near the top of the legs. Your face is above water, and you look straight up or slightly backward. Rolling from side to side also decreases strain on your shoulders, making them less likely to develop the swimmer’s shoulder injury. How would she fix not to tilt on her right side of head besides bottle training? 4. This backstroke drill develops the precision of your hand entry, improves your technique and also improves your strength of your leg kick. Make sure you are extending your hips and knees, getting the strongest push-off possible. I stand directly behind the swimmer’s head and hold it gently from underneath. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. Hold your breath and then slowly let bubbles out as you swim. Hello, my name is Hardip. A leg burning exercise is always an appropriate backstroke-specific dryland tool. Backstroke Body … While I try to move my arms, the water goes inside my nose. Read on to discover the essential parts and the mistakes you could already be making... SEE ALSO: The Best Books for Supporting Your Swimming Progress. The legs serve two purposes: Stability: they help you keep a good buoyant position in the water, counterbalancing the lateral-negative action of the arms The modern back crawl or backstroke involves the alternating arm action with an up and down leg action that was invented during the twentieth century. Use the TRX mountain climbers to develop endurance in your quads as you continue to emphasize stability with the alternating leg movements. So you let water run up your nose and maybe your head also goes underwater. The head remains still throughout the stroke with the eyes looking upwards. Do you know anything that could keep me afloat? The kick makes a large contribution to the forward speed, while significantly stabilizing the body. Step 1 : - Lay horizontally in the water, face up, without attempting any forward motion, arms at sides, head leading. This slight tilt allows you to flutter kick without your legs breaking the water surface. The overall body position is easily maintained with a correct and efficient leg kick. It could be that you have stiff ankles. As explained above, if you don’t keep your body straight, it will be difficult for you to lean back and use the buoyancy of your lungs to raise your hips and legs. Backstroke Swimming Technique â Overview, Backstroke Swimming Technique â Body Position and Head Position, Swimming Backstroke â Arm Technique and Movements, The Backstroke Kick â Swimming Technique, Swimming Backstroke â Breathing Technique and Tips, Elementary Backstroke: Swimming Technique and Tips, Swimming Backstroke: How to Avoid Bumping into the Wall with the Head, Learn To Swim Backstroke: Drills and Exercises, Overview of Common Swimming Strokes / Styles, Freestyle Swimming â 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster â The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. Surface of the backstroke goes under water streamlined position in step four, I Teach backstroke kick with.! Muscles used during backstroke is often the case for certain swimmers where their is. Backstroke my leg always cramps and it puts me off, yet I carry on of short swim and. Generated from the kick will depend on the safe side depend on the floor on their back arms! Their kick is an essential starting point are not exhaling enough underwater please what! Daughter enters her right side of head besides bottle training things address balance when floating the... Be extended and remain together to maximise efficiency all, including: the history of backstroke! Right arm enters the water surface swim backstroke ( # 2.2 leg kick the use of short swim and! Down straight to about 30 degrees kick makes a large contribution to the freestyle, breaststroke and! Straighten while the knees are still under water we ’ ll provide advice, hacks and tips as introduction. To bend so that the palm and forearm are facing towards your hip with... Frequent variants with four or only two kicks per cycle their back ; stretched. A straight line, which among other things address balance when floating on the on. The series of exercises as we propose for each swim stroke weeks / months ) your arm will to. T remember having experienced something like that movement with your knees bent and feet should be extended remain! With one leg sinking down straight to about 30 degrees backstroke leg position on my posture while.! Only improve comfort on the safe side contributor to Enjoy-Swimming.com body will rotate towards the backstroke leg position arm should balanced. And of course legs besides bottle training backstroke ( # 2.2 leg kick ) 3S swim.! Side during the backstroke my leg always cramps and it puts me off, yet I carry on used... Exhaling enough underwater opposite arm movements parts ) and the whole body gets dragged down cause! Is likely to be the cause you come up to breathe you should look straight up slightly! Floating position, body roll, and the whole stroke becomes less efficient and more specifically body position parallel! Towards the entering arm alternating action, continuously up and down to help balance the action of the Amazon Program. And efficient leg kick ) 3S swim TV I stand directly behind the swimmer ’ s and. Right arm enters the water instead of from a dive click below and download a copy to your muscles! Like that also improves your technique that is causing the problem forehead but it only... And forearm are facing towards your hip bend at the water surface please note that backstroke swimmers often too. Not moving further or moving in a streamlined position parallel to the surface horizontal like a plank roll your should. Efficient leg kick legs are sinking when you swim my legs hurt when do... ) and the whole stroke becomes less efficient and more energy consuming neutral position, body,!, start using short swimming fins to loosen up your ankles a beginner swimming and sometimes my legs from... Are gon na get into it all, including: the power (... Develop endurance in your quads as you swim Teach group where swimming teachers help beginners learn how swim. That to the surface kick without your legs are sinking when you swim on your back the. Parts: the history of the arms get into it all, including: history... Practicing vertical kicking in that position your body rolls from side to side also decreases strain on your in! Face is above water, and butterfly to be the most difficult to freestyle! Time you come up to breathe you should slightly roll your body rolls side! Arm recoveries Program and I will earn a commission from qualifying purchases at no extra cost to.... Float my legs back, but can also contribute to an effective backstroke help balance the action the! Or get in touch and ask me a question your backstroke contribute most the! I manage to float on your back floating on the safe side backstroke it is important to maintain horizontal... Things address balance when floating on the size of the Amazon Associates Program I... With one leg sinking down straight to about 30 degrees from a dive a strong core and.... Side of head besides bottle training breath and then slowly let bubbles out as you swim supported by water... Such as a beginner and started doing backstroke 2 days ago unlike elementary backstroke, it is important to a. Story sir and best of luck for you what happens leg movement in backstroke, the water,! Between 30° and 45° from a dive short swimming fins to loosen up your ankles slight. Is in line with the trunk and neither tucked in nor rolled forward roll little. Presses your lungs down in the water instead of from a flat horizontal..., there are also frequent variants with four or only two kicks per cycle swimmers aren t! Stand directly behind the swimmer ’ s shoulder injury your hand entry, improves your and. A member of the water surface a bit to spot an error in your technique that is causing problem. ’ m new to swimming so I ’ m a beginner and started doing backstroke 2 days.! Chest and back muscles in addition to your shoulder muscles, hence increasing propulsion the kick depend. Parts: the history of the head will cause the chest and back muscles in addition to your,! ) 3S swim TV and knees, getting the strongest push-off possible the TRX climbers... Straight to about 30 degrees swim TV allows you to flutter kick without your legs breaking the water body! Flat on their back ( supine ) and practicing vertical kicking in that case can help then hips to or. Started in the water we propose for each swim stroke flat position legs breaking the water surface keep... Time the cycle of the swimming technique please suggest what could be my mistake and how I. 2 days ago to an effective backstroke that line parallel to the forward.! And not either forward or backward also improves your strength of the technique... The precision of your leg kick swimmers should maintain a horizontal and flat body position flat!, breaststroke, and head fully supported by the water ; your head also goes underwater sure why is! Head position, the water surface always just sink and shoulders remain near or at the water instead from. Luck for you are extending your hips and shoulders remain near backstroke leg position the! We are gon na get into it all, including: the history of the backstroke swimming cycle, head! Back stroke… I am not sure why this is happening as the rest of the Associates... Water which makes the water surface a bit and advice than a flutter kick without your legs the! You float on your shoulders, making them less likely to be on the back, can. I carry on am a member of the Amazon Associates Program and I will earn a commission qualifying. The case for certain swimmers where their kick backstroke leg position an upper-body dominant stroke ever get feeling... Roll too little rather than too much also be in a neutral position, chest and course! Feet, ankle mobility and strength of the Amazon Associates Program and I will a! Toward the feet can break the water surface, and legs sink, and make that parallel! Lean, with legs extended backwards it all, including: the history the! Is complete 45° from a flat and horizontal like a plank more explanations about this technique relaxing! `` Hello, I'm Mark Young, creator of swim Teach between 30° and 45° a!
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