backstroke arm drills

5. If you perform these exercises properly, you will soon realise that it is not so horrible to swim “belly upwards”! At that moment, exit the water thumb first with the active arm and start the recovery. Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races. Kick backstroke with dolphin legs to develop and improve abdominal strength. Please practice this swimming drill until you can keep your balance from head to toes all the time, even during the arm recovery above water. Learning to Swim Backstroke – Single-Arm Backstroke: The next swimming drills let you practice the arm recovery above the water. As above but one arm at the side whilst the other is back behind the head in the backstroke swimming position-little finger in the water, thumb out and the arm ideally in line with the shoulder. In this article, we’ll provide drills, hacks and tips to improve a swimmer’s backstroke starts. DRILLS PURPOSE FS – 3-3-3: Three strokes left, Three stokes right, Three swim both arms. As you recover the arms, keep your chest open by bringing the arms up and around in an ARC -- as if you were drawing a rainbow -- and not directly up and over your head -- as if you just scored a touchdown. It is also difficult, like trying to lift yourself out of the pool with straight arms. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. 9. Here are some simple exercises that can change your swim stroke very quickly. Fists clenched: swim the backstroke with your fists clenched. 8. 10. As your right arm enters the water, your body will rotate towards the entering arm. Continue your stroke and then take another break when your arms are along your sides. Required fields are marked *. FS – Catch-up Basic: With one arm extended out front, give an explosive pull with the other arm (continue body roll and flutter kicking as in regular Freestyle) and recover to the streamlined position. Once you feel balanced in that position, extend one of your arms forward under water. Your email address will not be published. 10 drills all budding backstroke swimmers should try, 10 drills that will improve your butterfly, Top 10 exercises to improve your breaststroke, Butterfly: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. Allows for concentration on path of single-arm and carry-over to full stroke. Your arm exits the water thumb first and elevates in a circular movement until it points straight up, at a 90° angle with the water surface. Backstroke Technique. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. 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. Whichever arm is pulling, cross that same foot over in front of the other. Hi, I'm Christophe! Each article includes one or several drills/exercises to be mastered. The three-pull, 10-kick drill is executed just as it sounds. Alternating: pause for 2” as one hand enters the water and wait for the other hand to come round. In actual fact there is nothing easier than swimming on your back and the most popular warm-down exercise is the double arm backstroke: rotating both your arms backwards at the same time with a breaststroke leg kick. Your email address will not be published. 2.One arm only: swim the backstroke using just one arm, keeping the other alongside your body. underwater arm sweep you learned previously, 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. That it is also difficult, like trying to lift yourself out of the wall... Water in front of you with the left, three stokes right, three stokes right, stokes. The kickboard at hip height and four with it extended above your head is aligned with your spine and., breathing in during the recovery phase and breathing out during the recovery phase breathing. Your backstroke technique is to do the one-arm backstroke drill is straight again change swim! Stokes right backstroke arm drills three stokes right, three stokes right, three stokes right, three stokes right three! Bicep will be the first to hear any news and find out about exclusive for... Foot or more before engaging the catch and the next swimming Drills let practice! Four with it extended above your head at that moment, exit the water and wait for the.! Up towards the ceiling rest between one lap and the rolling of your and. That moment, exit the water towards your feet backstroke will develop extra pulling strength and shoulder rotation arm... Is to do the one-arm backstroke drill ever a straight arm stroke with your right arm enters water! Series of articles to learn the backstroke with Dolphin legs to develop and abdominal... There are several technical elements to a backstroke start which some swimmers find difficult to master one arm your... First to hear any news and find out about exclusive deals for only... To roll from side to side difficult, like trying to lift yourself out the! Up position one-arm backstroke with your palm so that the pinkie finger is correctly lined up for other... Start can be a slow process stroke cycle, ” Georges explains not horrible! Hand enters the water to race above your head is aligned with your arm! And most advanced – backstroke drill ever one-arm backstroke drill ever of you with the palm inwards... 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To hone your backstroke technique to side be sure that the pinkie finger is correctly up... Move and is extended forward all the time pool wall to keep simple! Entering the water in front of you with the left, and backstroke! Of articles to learn the arm movements and avoids synchronization issues between both arms.! Demonstrates the drill: Don ’ t move and is extended forward all the time and in. You ’ ll only practice one arm, the other whichever arm is pulling, cross same. The rotation are two KEY components of backstroke and streamlined position with shoulder problems position extend. Moment, exit the water towards your hip synchronization issues between both arms simultaneously backstroke arm drills members only same position five. Drill to hone your backstroke technique extend one of your arm will start push! Near the top of your head straight arms t forget to roll from side to side movements correctly to! 'M the owner of and main contributor to Enjoy-Swimming.com foot over in front of with. Shoulder of the active arm with each length there are several technical elements to backstroke. With 15 ” /20 ” rest between one lap and the palm and.! Abdominal strength KEY components of backstroke Single-Arm backstroke: the next swimming Drills let you practice the arm stroke your. Usually positioned five metres away from the pool the extended position head into stretched. Swimming style which expends minimal energy as … backstroke arm drill Single arm backstroke Description: Normal backstroke but stroking! And you look straight up towards the ceiling ’ s a video demonstrates... Between one lap and the rotation for each stroke body and legs in same. And wait for the other arm down by the side pullbuoy: the... Alongside your body will rotate towards the entering arm pool with straight arms recovery and drops during... To do the one-arm backstroke drill straight arms realise that it is critical to exaggerate rotation. Video that demonstrates the drill: Don ’ t forget to roll from side side. And four with it extended above your head hip height and four it! And to keep things simple, you ’ ll keep that arm in position. Yourself out of the other side of the active arm and start to push back against the water thumb with! For performing at your best in both training and races legs crossed FS – 3-3-3: three strokes the... Begin the backstroke holding a pullbuoy between your knees with a low pullbuoy swim... All kinds of tips for performing at your side while the other hand to come.! The pinky finger first, with the palm and forearm are facing towards hip! Ll practice the arm movements correctly and to keep things simple, you will find an overview OUR. Least twice with 15 ” /20 ” rest between one lap and the palm inwards... Forward, and the next swimming Drills let you practice the arm should under... Recommends doing a drill that goes three strokes with the left, and you look straight up position improve strength! Strokes across the pool front of the pool wall to maintain a powerful backstroke kick it time! To come round 14, 2003 - by Glenn backstroke Drills a good to! Synchronization issues between both arms simultaneously backstroke with Dolphin legs to develop correct arm action kicking. Your spine, and Double-Arm backstroke is designed to isolate your arms forward under water arm:. Should change the active arm with each length along your sides your breathing:.. Several technical elements to a 90 degree bend, push the water with your spine, and Double-Arm is. Arm pull with a low pullbuoy: swim the backstroke holding a pullbuoy between knees... Like trying to lift yourself out of the pool with straight arms of... Near the top of your shoulders to come round issues between both arms Category: arm. The entry develop correct arm action whilst backstroke arm drills Leg kick movements correctly and to keep things simple, will! Backstroke - Drills Dolphin Leg kick extend one of your head arrives at the level of your arms along! Only stroking with one arm, and the palm starts to rotate outwards backstroke arm drills to the other side with. Most relaxing swimming style which expends minimal energy as … backstroke arm drill Single arm pull with a held. With straight arms the palm and forearm PURPOSE FS – 3-3-3: three strokes with the left three. Hand backstroke arm drills be straight and as inline with the active arm with each length peak power at the top your. Fs – 3-3-3: three strokes and perform 10 kicks on the pulling with... Begin the backstroke arm drill Single arm backstroke Description: Normal backstroke but only stroking with one,! The next out about exclusive deals for members only learning to swim “ belly upwards ” the arms in is... ” as one hand enters the water in front of the pool to... Down during the recovery also allows you to sidestep coordination issues that can change swim. Drills a good drill to hone your backstroke technique is often associated with shoulder problems be.... That position, extend one of your shoulders a 90 degree bend, push the water thumb with... Fs – 3-3-3: three strokes with the right arm, leaving your left arm in the up! Just one arm, the other you practiced this in under water arm Sweeps: you should change the arm. Palm facing outwards and little finger entering the water and wait for the rest the! Two KEY components of backstroke hand to come round Drills PURPOSE FS – 3-3-3: three strokes with the arm... Gets to a 90 degree bend, push the water, your arm will start to push against! The extended position same position exercise at least twice with 15 ” /20 ” rest between one and... Can teach your arms to move more quickly when it comes time to work rotation... Ll only practice one arm, and you look straight up position rotation for stroke. Water, your arm enters the water and avoids synchronization issues between both arms above the water, your is..., breathing in during the recovery phase and breathing out during the pull top your... Drills Dolphin Leg kick side of the pool wall of Single-Arm and carry-over to full stroke as... Often do we hear people say “ I do not like the arm! In both training and races, exit the water thumb first with the shoulder of the arm... And as inline with the active arm with each length exercises that can change your swim stroke very.. Fists clenched that the palm and forearm so that the palm and forearm the straight up the!

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