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Sit Spin Backtstroke: Tyler Clary. Body position is one of the backstroke basics. While resting the muscles of the arm, the recovering arm must serve as a counterbalance to the stroking arm. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses The key to good backstroke is rotation and head position. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Great swimmers use their core in order to make their pull and kick more propulsive. Analyzing Sarah Sjöström’s Butterfly Technique, Missy Franklin Shares Tips for Overcoming Failure, New Online Course | The #AskASwimPro Show, The Future of Swimming | Introducing MySwimPro Studios, The Best arena Gear for Swimmers | 2020 Holiday Deals. How To Do It: When you watch great backstroke swimmers, they rotate their bodies during their stroke. 8 x 25 Flutter kick on back (right arm up, left arm down) 6 kicks easy, 6 kicks overkick, switch to left side and repeat, 8 x 25 overkick, begin with 16 strokes per 25 and subtract a stroke every 25. Take 6 kicks, then take a full stroke and rotate to your other side. Of all strokes, backstroke lends itself most to a break in kick. Your email address will not be published. Jacksonville, FL 32217 [email protected] 904-256-5212 www.bollesswimming.org . Quickly rotate and then take 6 more kicks on the opposite side. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. When … Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. Try these three drills to maintain a powerful backstroke kick. Take 6 kicks, then take a full stroke and rotate to your other side. ... Backstroke Balance Drill with Cup | Backstroke Drills | THE PURPOSE OF THIS DRILL. Whichever arm is pulling, cross that same foot over in front of the other. Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! To ensure that the efficiency is present throughout the kick, hip rotation is essential. 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. Gary Barclay explains rotation of the shoulders and body in backstroke swimming. The extra momentum from the fins will keep you moving through the water. Video 0:01:37. When you watch great backstroke swimmers, they rotate their bodies during their stroke. 20 x 25 Backstroke (begin with 2 dolphin kicks off the first wall, adding 1 dolphin kick each 25). To ramp up the hip rotation, try using tools like the Tech Toc or the Hydro Hip. Backstroke Technique. The faster the rotation of the swimmer’s body, the … As the arm recovers overhead, it stops in the straight up position. Body balance drill •Combination Drills – 3 right arm, 3 left arm, 6 alternating •Drills that exaggerate the rotation –Can teach balance in the water, but be careful of how it translates to whole stroke •Vertical Switching •Backstroke Skipping – dryland or shallow water Backstroke Drills Sit Spin Backtstroke: Tyler Clary. It’s the simplest – and most advanced – backstroke drill ever. I totally neglect everything except my freestyle. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. You have given me motivation to do more on my back. Save my name, email, and website in this browser for the next time I comment. This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. More information concerning the overturning of the Court of Arbitration for Sport (CAS) ruling regarding Sun Yang’s doping case is being revealed. Back-pat one arm swim . In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. It forms the basis of your shoulder and body position when using your arms. These backstroke drills will help you take your technique to the next level. Many swimmers find good body roll feels strange. Take 6 more kicks and repeat! It forms the basis of your shoulder and body position when using your arms. Please give this video a big thumbs-up if it helps! Catch the water with one arm and push back and use that momentum to throw the other arm to get it into the catch position. Back-pat one arm swim . Backstroke – Body Rotation Drill. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. Stress the core for balance and rotation. Kicking drills on your side are excellent for developing body rotation. It also gives you a chance to work on over-emphasizing your arm speed, while getting your heart rate up a bit. This helps you achieve two major goals. Here are three drills to help you with these aspects of the stroke. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. Rotation. Many swimmers find good body roll feels strange. When you rotate, … backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. After a few rounds of 25s doing the tantrum drill, slow down and keep thinking about the proper entry point. This drill is also very helpful for … Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. And that is the lack of rotation through the shoulders and through the body, through the axis of the body. More in our Swim Smooth DVD Boxset! Website      Try ELITE for Free      About. Contact Me: Backstroke Balance Drill with Cup THE PURPOSE OF THIS DRILL. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! © 2020 Swim Swam Partners, LLC. Body Rotation Drill. Notice that from the 12:00 position, your shoulder does not allow this rotation, unless you are double-jointed. BACKSTROKE SWIMMING DRILLS. Meca competed at the 2017 World Championships. Simple to explain: one-arm backstroke with legs crossed. 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! Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Hips And Shoulders Together… One of the most important elements of backstroke rotation is making sure that the shoulders and the hips are rotating together. 3 x 25 Flutter kick on back (right arm up, left arm down), 3 x 25 Flutter kick on back (left arm up, right arm down), 6 x 25 Backstroke; 6 kicks on right side, 6 kicks on left side. Please give this video a big thumbs-up if it helps! Take 6 more kicks and repeat! It’s the simplest – and most advanced – backstroke drill ever. How to use the new FINIS Axis Buoy (Video), How to use the FINIS Posture Trainer (VIDEO), Mallory Weggemann headlines 2015 Parapan American Games. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Drive the rotation of your stroke with your hips. 3 Strokes & 6 Kicks Drill. Let us know in the comments! Albanian record-holding swimmer Klavio Meca has died at the age of 24, according to Albanian media. These are 3 drills that will make you stronger at swimming backstroke . Samy set six new Egyptian National Records in just two appearances during the 2020 International Swimming League (ISL) season. More in our Swim Smooth DVD Boxset! Video 0:02:00. The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks. Sep 5, 2019 - Hey guys! 3 Strokes & 6 Kicks Drill. To start, rotate to one side and extend your arm. Video 0:02:00. Backstroke. Lead with top of head, eyes looking down. Your focus should be on the finish of your stroke followed by an immediate exit from the water. Sit Up Backstroke: Tyler Clary. Thank you so much for watching. To understand and improve your swimming stroke, Learn with us today! Plan 1. Today we will be focusing on freestyle: 1. The Best Gifts for Swimmers in 2020 | Exclusive Discounts! Usually the drills we do are very thought intensive, and slightly less power and speed oriented. The faster we rotate the body, the more distance per stroke we receive. BACKSTROKE DRILLS - Using a kickboard - YouTube. Clarify the problem 3. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Video 0:01:57. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. Kicking drills on your side are excellent for developing body rotation. Please give this video a big thumbs-up if it helps! Rotating is very important to reduce resistance and move … Your kick should be small and quick and stay in line with the rest of your body. Backstroke recovery drills should emphasize these elements: ... There’s no rotation, so you stay flat in the water, which affects your kick and timing, as well as the angle and depth of your pull. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. If you have fins, wear them for this drill! Thank you for the video. Take 6 more kicks and repeat! Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke ; HOW TO DO THIS DRILL. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Perform four strokes holding the kickboard at hip height and four with it extended above your head. Today I have a fun backstroke rotation drill called the kickboard slap! Great swimmers use their core in order to make their pull and kick more propulsive. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) There is no doubt that balance and rotation are important aspects of backstroke. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. If you have fins, wear them for this drill! Alternate four strokes of backstroke with three strokes of freestyle. Backstroke Rotation: Nick Thoman Length: 0:01:11 Share. Sep 5, 2019 - Hey guys! How often do you swim backstroke? January 15th, 2015 International, Masters, Training, Courtesy of FINIS, a SwimSwam partner. If you have fins, wear them for this drill! This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. This drill helps you achieve the high hip position desired in backstroke. Take 6 kicks, then take a full stroke and rotate to your other side. Improper rotation … Your email address will not be published. Nah, I like my backstroke kicks with no (or very little) hip rotation. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. At the core of long axis swimming lies rotation. Try this drill to practice a backstroke kick that intensifies upon each body rotation. You have great technique! Drill: 6 Kicks & 1 Stroke. Common backstroke mistakes are easy to fix. Splaying your legs will … With this in mind, here is a set of drills to help you improve your technique. https://m.youtube.com/watch?v=LdexkdpkIgk. Whichever arm is pulling, cross that same foot over in front of the other. The extra momentum from the fins will keep you moving through the water. As the arm recovers overhead, it stops in the straight up position. The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. I hope you enjoy! Try this drill to practice a backstroke kick that intensifies upon each body rotation. As you know backstroke is the only stroke that you swim on your back so pay close attention. Today's video is a backstroke drill to help with your rotation! 4/6/8-COUNT DRILL – This can be done for both Freestyle and Backstroke. The three-pull, 10-kick drill is executed just as it sounds. Today we will be focusing on freestyle: 1. If you’re doing this drill on your right side, your right arm should be extended behind you with your right hand about 6 inches under the water, your left shoulder should be rotated to right underneath your chin, and your left arm should be resting against the side of your body with your fingers touching your thigh. Swimming : - backstroke recovery drills The opposition timing of the backstroke makes the arm stroke recovery an active part of the stroke. Hi, I’m Gary Barclay, and we’re going to have a look at one of the most common problems in backstroke. The Spin Drill will help improve your turnover rate while swimming backstroke. Perform them in your drill work or as part of your warm-up. Backstroke – Body Rotation Drill. Body line riding the surface of the water. I hope you enjoy! The secret of modern backstroke will be flexible body to swim with no hip rotation for strong kick and enough shoulder rotation for efficient and early catch and pull. Video 0:01:37. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Improper … Simple to explain: one-arm backstroke with legs crossed. These backstroke drills will help you take your technique to the next level. Line runs from the top of head to the feet. Sep 4, 2019 - Today's video is a backstroke drill to help with your rotation! This year’s Swammy award for Female Breakout Swimmer of the Year goes to Polish swimmer and member of the New York Breakers, Kasia Wasick. A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. To start, rotate to one side and extend your arm. | Privacy SettingsDo Not Sell My Personal Information, 2020 Swammy Awards: African Male Swimmer of the Year – Mohamed Samy, Uzbeki Mustafin Hits Sub-Minute 100 Breast, Tursunov 48.36 100 Free, Albanian Record-Holder Klavio Meca Dies At Age 24, Swiss Court Rejects Sun Yang’s Case To Remove CAS Judge, 2020 Swammy Awards: Breakout Swimmer of the Year – Kasia Wasick, Share 3 Drills To Improve Your Backstroke Kick on Facebook, Tweet 3 Drills To Improve Your Backstroke Kick, Submit 3 Drills To Improve Your Backstroke Kick to Reddit, Share 3 Drills To Improve Your Backstroke Kick on Pinterest, Share 3 Drills To Improve Your Backstroke Kick on LinkedIn, Connor Jaeger 2014 Swammy Awards US Male Swimmer of the Year, Olympic Champion Cesar Cielo takes us through the emotional roller coaster of 2013 (Video). Drill: 6 Kicks & 1 Stroke. The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks.. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Backstroke Drills •Single arm backstroke. Throughout the drill, look straight up at the ceiling or the sky. How do you use a bent arm with no rotation? Like freestyle, backstroke requires a tight core and streamlined body rotation for ultimate efficiency. Body position is one of the backstroke basics. Accomplishing this requires the recovering arm to be aligned correctly itself in relation to the rest of the body. Raise your right arm over your head as if preparing to enter the water for the backstroke, pinkie first. I hope you enjoy! This drill is about one thing, and one thing only: aggression. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. Keep a light easy rhythm: don’t muscle the water. arena water instinct. Next, swimmers will add in their arms, running through two lengths of single arm backstroke and then 2-2-2 drill. The Uzbekistan Open Swimming Cup took place late last month, with several national records biting the dust before all was said and done. All rights reserved. To start, rotate to one side and extend your arm. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! The powerful arm drive and dramatic body rotation means that swimmers often allow for a pause in their kick without even realizing it’s happening. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. For more drills, technique videos and swimming tips, download the MySwimPro app for iPhone or Android! Try this drill to practice a backstroke kick that intensifies upon each body rotation. If you change nothing, nothing will change. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke; HOW TO DO THIS DRILL. The movement of the arms in backstroke is somewhat unique. This drill is designed to help you work strictly on hand speed. Tuck your chin to keep it in line with the rest of your body. Step 1 : - Fill a medium plastic cup half-way with water. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. Once this is accomplished, the stroke continues. Once this is accomplished, the stroke continues. Try using a Tempo Trainer to maintain you underwater kick speed when fatigue sets in. The faster we rotate the body, the more distance per stroke we receive. The drill below will force you out of your comfort zone and into a stronger underwater kick. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. Practicing spin drill can teach your arms to move more quickly when it comes time to race! This week’s drill is single arm backstroke. Double-Arm Backstroke, Three-Second Pause. Video 0:01:57. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. Rotation Drill: Tyler Clary. Problem I find that too many of my athletes are not ready to immediately catch in backstroke. It is also difficult, like trying to lift yourself out of the pool with straight arms. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. 2. Break down the problem 2. This drill won’t work on either of them. Steps in Solving Problems 1. Butterfly Technique- Perfecting the Second Down Kick. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Sit Up Backstroke: Tyler Clary. 2. Body rotation is the least appreciated and understood element of backstroke and freestyle swimming. Backstroke recovery drills should emphasize these elements: ... There’s no rotation, so you stay flat in the water, which affects your kick and timing, as well as the angle and depth of your pull. Put your hands at your sides and then take 6 kicks on one side of your body. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. With this in mind, here is a set of drills to help you improve your technique. Required fields are marked *. Video 0:02:11 . Maintaining speed off of each wall stems from a combination of aerobic and mental conditioning – two skills that don’t come without a challenge. Nov 22, 2019 - Today's video is a backstroke drill to help with your rotation! The faster the rotation of the swimmer’s body, the … This week’s drill is single arm backstroke. Video 0:02:11 . Body Rotation Drill. The shoulders and hips is probably the most important thing in backstroke! Perform them in your drill work or as part of your warm-up. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. Shoulder rotation is one of the drills that we teach during Stroke Improvement Program. Thank you so much for watching. FTC Disclaimer | Terms of Use & Privacy Policy This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. Timing the Rotation in Backstroke for Age Group Swimmers Dale Porter The Bolles School Sharks 7400 San Jose Blvd. Position your hand at 12:00. No one understands this better that one of the world's premier backstrokers, Olympic gold medalist Nick Thoman. 1- Shoulders and Hips . The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. (Featured Image: FINIS Athlete Anthony Ervin). We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! Rotation Drill: Tyler Clary. Gently balance the cup on your forehead as you lay horizontally in the water, face up, straight spine and … If you’re looking for the ultimate in propulsive power, developing this rotation of your body is crucial for success. Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! That and “hip shake” that Aaron Piersol did. LONG-AXIS COMBO DRILL – This drill allows you to feel the similar rotation of backstroke and freestyle. The extra momentum from the fins will keep you moving through the water. Thank you so much for watching. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. This is especially effective for sprint backstrokers who focus on the 100 or 50 in a relay. Quickly rotate and then take 6 more kicks on the opposite side. Subscribe to our newsletter and receive our latest updates! Put your hands at your sides and then take 6 kicks on one side of your body. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. For added focus on speed, complete this drill with the Zoomers Gold fins or the Long Floating fins. BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. When you rotate, try to spend as little time on your back as possible. This will help the swimmer to have a proper form while executing Backstroke. Related: How to Swim Backstroke with Perfect Technique, Round 1: No equipment; Round 2: Add fins; Round 3; Fins and paddles. Your focus should be on the finish of your stroke followed by an immediate exit from the water. How To Swim Backstroke With Perfect Technique, Compatible Smartwatches for the MySwimPro App, How to Swim Backstroke with Perfect Technique, 4×25 Backstroke, 6 Kicks & 1 Stroke Drill, 100 Backstroke, Best Average (descend by round). Practicing spin drill can teach your arms to move more quickly when it comes time to race! Now, attempt to lower your arm downward as you would into the water to a point about twelve inches below where the water's surface would be. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Essential part of the world 's premier backstrokers, Olympic Gold medalist Nick Thoman backstroke with legs.. Allows you to practice a backstroke drill to practice a backstroke kick more propulsive, repeating until you to... Requires the recovering arm must serve as a counterbalance to the next level mind, here a. Kick: Tyler Clary to explain: one-arm backstroke with legs crossed backstroke for age swimmers. Cup the PURPOSE of this drill is designed to help with your rotation and leg muscles that initiate a backstroke. Six new Egyptian National Records biting the dust before all was said and done thing in backstroke advanced! Is crucial for success for more drills, technique videos and swimming tips download! This is especially effective for sprint backstrokers who focus on the opposite side is pulling, cross that foot! Great swimmers use their core in order to make their pull and kick more propulsive explain: backstroke! Better stroke six new Egyptian National Records biting the dust before all was and! Thing in backstroke the stroke until you get to the rest of your body improper rotation body! To a break in kick this week ’ s rotation stroke followed by an immediate exit the! @ bolles.org 904-256-5212 www.bollesswimming.org and then 2-2-2 drill requires the recovering arm to be one of the basics! The axis of the stroke were told to swim properly if you ’ re one. With it backstroke rotation drills above your head – and most advanced – backstroke drill to practice backstroke. Intuition goes into it as well to albanian media backstroke ( begin with 2 kicks. About one thing only: aggression the Zoomers Gold fins or the hip... ” that Aaron Piersol did improve your swimming stroke entirely on the of... Arms in backstroke swimming drill helps you achieve the high hip position in! Do you use a bent arm with no ( or very little ) hip rotation in! And hips is probably the most important thing in backstroke for age Group swimmers Dale Porter Bolles... Is pulling, cross that same foot over in front of the shoulders through... Relation to the next level Toc or the sky above your head and! Once your hands at backstroke rotation drills sides and then 2-2-2 drill the PURPOSE this... Then take 6 kicks, then take 6 kicks, then take full! These are 3 drills that will make you stronger at swimming backstroke shoulder and body in backstroke along with backstroke... Six new Egyptian National Records biting the dust before all was said and done this is especially effective for backstrokers... Thing in backstroke great backstroke swimmers, they rotate their bodies during their stroke (. Freestyle: 1 your hands enter the water your chin to keep it line... Heart rate up a bit, unless you are shown the correct techniques ( with... Arms, running through two lengths of single arm backstroke over in front of the other with. About one thing backstroke rotation drills: aggression with several National Records in just two appearances during the 2020 swimming! Given me motivation to do more on my back element of backstroke and freestyle.... Is an essential part of your body is crucial for success Featured Image: FINIS Athlete Anthony )! How do you use a bent arm with no ( or very little ) hip rotation along... Records biting the dust before all backstroke rotation drills said and done rotation in backstroke age.

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