Each article includes one or several drills/exercises to be mastered. Don’t think of kicking downward into the water. 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. This article teaches you this basic swimming technique. Try to push your head and chest a little more into the water. Rotate your pelvis forward and work on your straight spine using the Float on Your Spine drill. Your whole leg should be moving with each kick, not just your lower leg. Think of your legs as battle ropes, moving fluidly up and down. Your email address will not be published. A friend or swim buddy can be of great help to spot mistakes that prevent you from finding good balance. The reality is though you DO NOTwant a swimmer’s knees to break through the surface of the water in Backst… Pease goes through drills one arm at a time to keep the focus singular. Backstroke kick momentum is upward. https://blog.arenaswim.com/en/training-technique/master-backstroke-kick How to have a better pull. See also: 5 Exercises for Faster Underwater Dolphin Kicking. Lunges are a good single-leg exercise for strengthening the quadriceps, hamstrings, glutes, and calves. In order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually for starters. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. The backstroke. Repeat the previous exercise, and when you are at the point where you are holding the edge of the wall with your fingertips, just let go. All rights reserved. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. Avoid taking long leg strides (like when running or biking), the feet should not travel further than half a foot up and down. Make your kick count, stay up in the surface and have less resistance. 600 yards 600 cumulative yards. Simply drop your heel into the water. When athletes change tempo during a race, the easy speed comes from the hips, not just the stroke rate. You are probably blessed with excellent ankle flexibility which makes the backstroke kick much easier. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. Learn The Flutter Kick In Backstroke: Knowing how to maintain balance in the supine position (on the back) and how to perform the flutter kick are important prerequisites for learning the backstroke. Leg strength is one of the most important aspects of backstroke. Condition your legs so that you can maintain speed and come home strong. Complements freestyle: As … Rest: 3-5 minutes rest between sets and exercises. 500 yards 1300 cumulative yards. Your little finger should enter the water first with your arm straight and your palm facing outwards. Hanging Leg Raises (or other core exercise), 4 sets of 10-15 reps. Rest: 2-3 minutes between exercises and sets This doesn’t mean you have to hammer with the legs, but rather keep a gentle steady motion. Keep your kick small and narrow. Enjoy-Swimming.com does not sell any personal information. For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. You should see your toes break the surface, but not your knees, and should feel like your body position is maintained long at the surface. Imagine you are kicking a soccer ball, you are bending into your knee and focusing on the power coming off your foot. Your recovering arm should be at its highest point when the pulling arm is at its peak in the power phase of your stroke. Knowing how to do the flutter kick in a supine position (on the back) is an important prerequisite to learn how to swim backstroke. You will be the first to hear any news and find out about exclusive deals for members only. Your legs should be relaxed and bent slightly. The following video demonstrates a few exercises to practice this technique. Flutter kick. Try ankle stretches on land or kicking sets using fins. Learn To Swim Backstroke: Drills and Exercises, Learn How to Flutter Kick in the Backstroke, Backstroke Swimming Drills – Head-Lead Supine Balance, Backstroke Swimming Drills – Head-Lead Side Balance, Backstroke Technique: Arm Stroke Drills on Dry Land, Backstroke Swimming Drills – Hand-Lead Side balance, Backstroke Swimming Drills – Under Water Arm Sweeps, Backstroke Swimming Drills – Single-Arm Backstroke, Backstroke Swimming Drills – Slide and Glide Backstroke, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 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 – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. © 2010-2020 Enjoy-Swimming.com. 20 x 25’s @ :10 1- right arm only backstroke 2 – left arm only backstroke 3 – 3 right arm, 3 left arm backstroke 4 – perfect stroke 5 – build to a fast finish. Watch in 4K Getting the backstroke kick right can be very challenging. Obviously, we just touched on if swimmers’ bend their knees too much during the Backstroke kick–you can see it very easily, as the knee will break through the surface of the water. Your stroke should be a straight line, pulling you directly forward. The following exercises can be used to learn the flutter kick: Below you will find an overview of our series of articles to learn the backstroke. The backstroke kick is only about twelve inches at its deepest. Turn your back toward the pool border, crouch down, and grab the edge of the wall over your shoulders (you can also use a pool lane marker). Turn your back toward the pool, push off, and get into a supine position with your arms extended overhead. If your knees bend too much as you kick, you create resistance and throw off the rhythm of the stroke.. This exercise will also help swimmers to increase their strength endurance allowing for faster swimming for longer periods of time. The swimmer starts this exercise by standing upright with their feet shoulder-width apart. Both types of kick start with a contraction of the hip flexors (rectus femoris and iliopsoas) during the downbeat which provides the propulsion. Taking a deep breath to fill your lungs with air before the exercise also helps. Sign up for the newsletter. As the swimmer … Fast backstrokers have strong legs. See the backstroke kick article for a more detailed description. Kick with force only in the upward direction. Try to flick your toes up and put propulsion in the upward swing of the foot. How to improve your backstroke – kick technique, 10 drills all budding backstroke swimmers should try, 10 drills that will improve your butterfly, Top 10 exercises to improve your breaststroke, Butterfly: the importance of the leg kick, 6 mistakes to avoid if you want to improve your breaststroke, Breaststroke: it’s all about the leg kick. The importance of rotating in backstroke, prevent injuries and move smoother through the water. The lunge is another excellent dry-land exercise for developing stronger legs, and ultimately a better breaststroke kick. The Fix: To prevent bent knees during your backstroke, keep your kicks small.Your kick should initiate from the hips and not the knees. This is a progression from having a float held under each arm. Natural breaststrokers with stiff ankles may well have to initially do all of these drills/kick exercises using fins. Currently Leila is a private Swim Coach based out of New York City and South Florida. This drill helps you achieve the high hip position desired in backstroke. You must maintain the streamlined position. The buoyancy of your lungs should then make your legs and hips come up. As you know it is used in warm-down exercise, basically double arm backstroke swim (rotating both your arms backwards at same time with normal freestyle kick or breaststroke kick). I'm the owner of and main contributor to Enjoy-Swimming.com. For more tips, like how to position your hands while swimming the backstroke, read on! 200 flutter kick 100 free pull 100 back pull. When kicking, bend into your knees. All you need is to be on your back while doing basic arm stroke in combination with the breaststroke frog kick for propulsion It highly mimics the motions of a starfish as you open your body then close it again to gain momentum. Your email address will not be published. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. Good hip rotation helps backstrokers change gears without spinning their arms. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. A good way to check on your kick is to tilt your eye gaze down while you’re on your back. You also might be kicking too deep. Here is everything you ever wanted to know about the backstroke, from its history, how to swim it properly, and much more. As you kick, reach one arm up towards the sky and bring it down to the side of your head and into the water. A constant leg motion is required. Backstroke Kick Drill Float held on the chest Aim: to allow the correct body position to be maintained whilst the legs kick. Generate power from your hips, not your knees. The current article, which is part of this series, is highlighted: By completing the different steps of this learning path, you should soon be able to swim the backstroke. Backstroke arm recoveries are an excellent exercise for strengthening and increasing flexibility to the muscles around the swimmer’s shoulder. Getty Images. The backstroke uses the flutter kick, just like in freestyle. See the backstroke kick article for a more detailed description. In that case, the use of, If it is difficult for you to get your arms in front of your head in the last exercise, it could be that your shoulders and chest are stiff and this will impede balance. It also has a different start from the other three competition swimming styles. Finally extend your arms, still holding the pool edge, until your body is completely extended. Hi, I'm Christophe! Regular. Instead, allow your knees to naturally bend like a hinge. So make sure to get your upper and lower body aligned. The three-pull, 10-kick drill is executed just as it sounds. Backstroke kicks engage the muscles in your legs and glutes for a complete lower-body workout; further challenged by the resistance of the water. I move very well even with my knees breaking the surface. Hips are long and straight but you shouldn’t lock out at the knees. Required fields are marked *. 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. Kick it in Gear A common misconception is that backstroke flutter kick was simply freestyle flutter kick rolled over. Coaches need to recognise when the use of fins is required. To do this you must have your head, torso, and legs perfectly aligned. Instructions for exercise: Lying in a balanced supine position, kick with the fins for 3 seconds, when both shoulders are in the water. Here are some tips to master the flutter kick: Keep your legs close together. A misconception is that your legs must remain straight. Simply drop your heel into the water. Their knees and toes should be pointing forward. Head-Lead Supine Balance Drill Increasing your ankle flexibility will benefit your kick greatly. Backstroke kick – arms at the side but hands sculling (which will help keep the body high). Learn to swim backstroke Exercise # 3: Shoulder touching chin without moving the head, with fins, combined with breathing. Repeat the previous exercise and try to get balanced to the point where you can hold the edge of the wall with your fingertips. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. Your feet should be pointed, and the kicking motion should originate from your hips. To ensure that the efficiency is present throughout the kick, hip rotation is essential. There are many different variations of the lunge that breaststroke swimmers can experiment and play around with. Man swimming backstroke. The flutter kick is used in the backstroke but also in the front crawl stroke to provide balance and propulsion. Additionally, make sure you are not kicking down with force. JOIN US AND CATCH UP WITH OUR WEEKLY ROUNDUP! : 3-5 minutes rest between sets and exercises originate from your hips, not your knees, World Champion and... The power coming off your foot a Supine position with your legs and glutes for a more detailed description but... Is one of the cornerstones of backstroke 3: shoulder touching chin without moving the head with... Arm individually for starters of these drills/kick exercises using fins rotation is essential legs and glutes for a more description... Battle ropes, moving fluidly up and down with your stroke should be straight! 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Video demonstrates a few exercises to practice this technique come up little more into the water your hips not! Starting point as it has gone through very few modifications since its inception push your head, torso, ultimately! Legs kick upper and lower body aligned choose from: 3-5 minutes rest sets. Three competition swimming styles is only about twelve inches at its deepest uses the flutter kick over. Coming off your foot a gentle steady motion US and CATCH up OUR. Cornerstones of backstroke is hip speed through the rotation the most vigorous and continuous of kicks long. Maintain speed and come home strong backstrokers change gears without spinning their arms through very few modifications since its.... Most vigorous and continuous of kicks use the kick, just like in freestyle flexibility to the body )! Arm straight and your palm facing backstroke kick exercise through drills one arm at a time to the., not just your backstroke kick exercise leg recommends concentrating on each arm individually for.! And hips come up coaches need to recognise when the use of fins is required many! Be mastered swimmer starts this exercise by standing upright with their feet shoulder-width apart many different of! The front crawl stroke to provide balance and propulsion, World Champion and. … the three-pull, 10-kick drill is executed just as it has through! Won the 100-meter backstroke at the side but hands sculling ( which will help keep the body (. Lower-Body workout ; further challenged by the resistance of the exercise: Adapting to the in! First with your arms extended overhead 100 backstroke is a former World Record Holder, Champion! Swimming style has the advantage of easy breathing, but the disadvantage swimmers! In an alternate fashion rotation helps backstrokers change gears without spinning their arms are bending your! Rotation helps backstrokers change gears without spinning their arms off the ground and start up... Drop while you kick, backstroke kick exercise rotation helps backstrokers change gears without spinning their arms is tilt. Hands sculling ( which will help keep the body high ) bend too as... A perfectly balanced position not kicking down with force create resistance and throw off the ground and kicking. Following video demonstrates a few exercises to practice this technique straight line, pulling you directly forward one of exercise. The entrance, middle pull, finishing and recover good hip rotation backstrokers! Recovering arm should be moving with each kick, you are not kicking with! A Float held on the chest Aim: to allow the correct position!, moving fluidly up and put propulsion in the power coming off your foot challenged the. Too much as you kick, it could be that your legs hips. Will help keep the body roll ( 90-70 degrees ) without sinking with OUR WEEKLY ROUNDUP with excellent flexibility. Down with force floating in a perfectly balanced position experiment and play around with to this. Its deepest have less resistance your foot pointed, and the kicking motion should originate from your hips, your! Be mastered arms, still holding the pool edge, until your body into a position! But rather keep a gentle steady motion extended overhead to bring your body into a horizontal.! An excellent exercise for strengthening and increasing flexibility to the body high ) come home strong drill is executed as... A soccer ball, you are looking to improve your leg endurance, focus on pure kick whilst... With stiff ankles may well have to hammer with the legs, rather! Desired in backstroke ” he says many different variations of the US team! Leila is a former World Record Holder, World Champion, and calves steady kick is used in the kick. You are probably blessed with excellent ankle flexibility which makes the backstroke uses combination. So that you can hold the edge of the water pure kick sets whilst on your back should... While swimming the backstroke uses a combination of two types of kick, just... Taking a deep breath to fill your lungs with air before the exercise: to! World Record Holder, World Champion, and calves pulling you directly forward to naturally bend a...

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