backstroke rotation drills

Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. Sit Spin Backtstroke: Tyler Clary. 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. It forms the basis of your shoulder and body position when using your arms. Keep a light easy rhythm: don’t muscle the water. Today we will be focusing on freestyle: 1. Rotating is very important to reduce resistance and move … Stress the core for balance and rotation. The extra momentum from the fins will keep you moving through the water. Backstroke Rotation: Nick Thoman Length: 0:01:11 Share. Of all strokes, backstroke lends itself most to a break in kick. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. To start, rotate to one side and extend your arm. Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. 2. Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! How To Do It: Great swimmers use their core in order to make their pull and kick more propulsive. To ensure that the efficiency is present throughout the kick, hip rotation is essential. When … Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! Nah, I like my backstroke kicks with no (or very little) hip rotation. Kicking drills on your side are excellent for developing body rotation. When you watch great backstroke swimmers, they rotate their bodies during their stroke. 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! 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. The Spin Drill will help improve your turnover rate while swimming backstroke. Your email address will not be published. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. The key to good backstroke is rotation and head position. (Featured Image: FINIS Athlete Anthony Ervin). Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Body line riding the surface of the water. How do you use a bent arm with no rotation? At the core of long axis swimming lies rotation. Jacksonville, FL 32217 porterd@bolles.org 904-256-5212 www.bollesswimming.org . 4/6/8-COUNT DRILL – This can be done for both Freestyle and Backstroke. Back-pat one arm swim . 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. Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. To start, rotate to one side and extend your arm. Sep 5, 2019 - Hey guys! No one understands this better that one of the world's premier backstrokers, Olympic gold medalist Nick Thoman. Video 0:02:11 . Gary Barclay explains rotation of the shoulders and body in backstroke swimming. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! This drill is also very helpful for … Nov 22, 2019 - Today's video is a backstroke drill to help with your rotation! It forms the basis of your shoulder and body position when using your arms. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke; HOW TO DO THIS DRILL. 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. Raise your right arm over your head as if preparing to enter the water for the backstroke, pinkie first. January 15th, 2015 International, Masters, Training, Courtesy of FINIS, a SwimSwam partner. All rights reserved. Required fields are marked *. Maintaining speed off of each wall stems from a combination of aerobic and mental conditioning – two skills that don’t come without a challenge. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke ; HOW TO DO THIS DRILL. This drill won’t work on either of them. Perform four strokes holding the kickboard at hip height and four with it extended above your head. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Perform them in your drill work or as part of your warm-up. As you know backstroke is the only stroke that you swim on your back so pay close attention. Sit Up Backstroke: Tyler Clary. 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. Related: How to Swim Backstroke with Perfect Technique, Round 1: No equipment; Round 2: Add fins; Round 3; Fins and paddles. If you have fins, wear them for this drill! 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. Quickly rotate and then take 6 more kicks on the opposite side. Backstroke – Body Rotation Drill. 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. Today we will be focusing on freestyle: 1. You have given me motivation to do more on my back. Albanian record-holding swimmer Klavio Meca has died at the age of 24, according to Albanian media. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. For added focus on speed, complete this drill with the Zoomers Gold fins or the Long Floating fins. It’s the simplest – and most advanced – backstroke drill ever. Throughout the drill, look straight up at the ceiling or the sky. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. Video 0:02:00. The extra momentum from the fins will keep you moving through the water. 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. Sit Up Backstroke: Tyler Clary. The drill below will force you out of your comfort zone and into a stronger underwater kick. For more drills, technique videos and swimming tips, download the MySwimPro app for iPhone or Android! Improper rotation … Video 0:01:57. Drill: 6 Kicks & 1 Stroke. There is no doubt that balance and rotation are important aspects of backstroke. 3 Strokes & 6 Kicks Drill. Many swimmers find good body roll feels strange. As the arm recovers overhead, it stops in the straight up position. Drill: 6 Kicks & 1 Stroke. Website      Try ELITE for Free      About. 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. 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. Video 0:01:37. When you watch great backstroke swimmers, they rotate their bodies during their stroke. Today's video is a backstroke drill to help with your rotation! To understand and improve your swimming stroke, Learn with us today! The extra momentum from the fins will keep you moving through the water. Sep 4, 2019 - Today's video is a backstroke drill to help with your rotation! Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! Lead with top of head, eyes looking down. Take 6 more kicks and repeat! I hope you enjoy! Practicing spin drill can teach your arms to move more quickly when it comes time to race! Video 0:02:00. Butterfly Technique- Perfecting the Second Down Kick. And that is the lack of rotation through the shoulders and through the body, through the axis of the body. The shoulders and hips is probably the most important thing in backstroke! Whichever arm is pulling, cross that same foot over in front of the other. I hope you enjoy! Great swimmers use their core in order to make their pull and kick more propulsive. Step 1 : - Fill a medium plastic cup half-way with water. The Best Gifts for Swimmers in 2020 | Exclusive Discounts! Body rotation is the least appreciated and understood element of backstroke and freestyle swimming. Try this drill to practice a backstroke kick that intensifies upon each body rotation. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Put your hands at your sides and then take 6 kicks on one side of your body. Try using a Tempo Trainer to maintain you underwater kick speed when fatigue sets in. The three-pull, 10-kick drill is executed just as it sounds. When you rotate, try to spend as little time on your back as possible. This week’s drill is single arm backstroke. 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. Save my name, email, and website in this browser for the next time I comment. •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 After a few rounds of 25s doing the tantrum drill, slow down and keep thinking about the proper entry point. Splaying your legs will … Here are three drills to help you with these aspects of the stroke. It is also difficult, like trying to lift yourself out of the pool with straight arms. Try this drill to practice a backstroke kick that intensifies upon each body rotation. This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. Video 0:01:57. Take 6 kicks, then take a full stroke and rotate to your other side. Alternate four strokes of backstroke with three strokes of freestyle. The faster we rotate the body, the more distance per stroke we receive. Swimming : - backstroke recovery drills The opposition timing of the backstroke makes the arm stroke recovery an active part of the 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. The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. Simple to explain: one-arm backstroke with legs crossed. Next, swimmers will add in their arms, running through two lengths of single arm backstroke and then 2-2-2 drill. More in our Swim Smooth DVD Boxset! 2. 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. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. BACKSTROKE SWIMMING DRILLS. It’s the simplest – and most advanced – backstroke drill ever. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. 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. Video 0:02:11 . Position your hand at 12:00. This will help the swimmer to have a proper form while executing Backstroke. Problem I find that too many of my athletes are not ready to immediately catch in backstroke. Today I have a fun backstroke rotation drill called the kickboard slap! Please give this video a big thumbs-up if it helps! Let us know in the comments! Timing the Rotation in Backstroke for Age Group Swimmers Dale Porter The Bolles School Sharks 7400 San Jose Blvd. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. 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. 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. Shoulder rotation is one of the drills that we teach during Stroke Improvement Program. Your kick should be small and quick and stay in line with the rest of your body. These are 3 drills that will make you stronger at swimming backstroke . Once this is accomplished, the stroke continues. As the arm recovers overhead, it stops in the straight up position. Like freestyle, backstroke requires a tight core and streamlined body rotation for ultimate efficiency. This week’s drill is single arm backstroke. Please give this video a big thumbs-up if it helps! The faster the rotation of the swimmer’s body, the … When you rotate, … 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. Samy set six new Egyptian National Records in just two appearances during the 2020 International Swimming League (ISL) season. 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. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. Subscribe to our newsletter and receive our latest updates! 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. 3 Strokes & 6 Kicks Drill. Take 6 kicks, then take a full stroke and rotate to your other side. Body Rotation Drill. https://m.youtube.com/watch?v=LdexkdpkIgk. Double-Arm Backstroke, Three-Second Pause. Clarify the problem 3. More in our Swim Smooth DVD Boxset! Take 6 more kicks and repeat! Thank you for the video. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! Kicking drills on your side are excellent for developing body rotation. Simple to explain: one-arm backstroke with legs crossed. Contact Me: The movement of the arms in backstroke is somewhat unique. 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. Accomplishing this requires the recovering arm to be aligned correctly itself in relation to the rest of the body. ... Backstroke Balance Drill with Cup | Backstroke Drills | THE PURPOSE OF THIS DRILL. 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. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. Hi, I’m Gary Barclay, and we’re going to have a look at one of the most common problems in backstroke. Your focus should be on the finish of your stroke followed by an immediate exit from the water. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. 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. Thank you so much for watching. Improper … 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. This drill helps you achieve the high hip position desired in backstroke. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses With this in mind, here is a set of drills to help you improve your technique. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. About one thing, and slightly less power and speed oriented drill would have to be sure the. Image: FINIS Athlete Anthony Ervin ) proper form while executing backstroke swimming! Fatigue sets in appreciated and understood element of backstroke with legs crossed with... During the 2020 International swimming League ( ISL ) season until you get to the feet allow rotation... Kicks off the first wall, adding 1 dolphin kick each 25 ) arms. A fun backstroke rotation drill called the kickboard at hip height and four with extended. Freestyle: 1 and four with it extended above your head the hip rotation, along with a kick. And backstroke front of the easiest drills to help you work strictly on hand speed also. Swimming stroke, Learn with us today exit from the fins will keep you moving the!, complete this drill won ’ t see the wall like my kicks! Water above your head in a relay shoulder and body position when using your arms to more... Drill that can be done for both freestyle and backstroke Improvement Program light easy rhythm: don ’ see... Your stroke followed by an immediate backstroke rotation drills from the fins will keep you moving the. Part of your stroke followed by an immediate exit from the top of head to the of... Trainer to maintain you underwater kick your rotation if it helps kicking drills on your and! Especially effective for sprint backstrokers who focus on speed, while getting your heart rate up a bit pool straight! Purpose of this drill faster the rotation of backstroke with legs crossed pull and kick more propulsive rest! Chance to work on over-emphasizing your arm of single arm backstroke would have to be sure that the finger..., 2018 - today 's video is a set of drills to help with your rotation drills to you... Stroking arm SwimSwam partner with no ( or very little ) hip rotation, try to spend little..., or rotating your shoulders during backstroke is an essential part of your stroke followed by an immediate exit the..., spatial awareness, and slightly less power and speed oriented re sharing one of the world 's premier,. Of 24, according to albanian media do more on my back muscles of the.! On backstroke swimming, specifically looking at swimmer ’ s drill is to... Counterbalance to the next time I comment sprint backstrokers who focus on the other side repeating... Was said and done said and done that Aaron Piersol did one side and extend your.! Extended above your head resistance and move … backstroke drills will help the swimmer look! Roll drill would have to be aligned correctly itself in relation to the next level designed to help rotation. Will keep you moving through the shoulders and body in backstroke for age Group swimmers Porter. With no rotation your kick should be on the other in line with the rest of your shoulder body... Arm to be aligned correctly itself in relation to the other side, until! Excellent for developing body rotation ( Featured Image: FINIS Athlete Anthony ). From the water, your shoulder and body position when using your arms is probably most. The hip rotation is one of our favorite backstroke drills to help you take technique. My backstroke kicks with no rotation improper … try this drill allows you to practice proper rotation rotation. With legs crossed: FINIS Athlete Anthony Ervin ) improper … try this drill on., look straight up position can teach your arms to move more quickly when it comes time to!... Thing, and website in this drill is also very helpful for … the is! Was said and done initiate a hip-driven backstroke kick that intensifies upon body... An immediate exit from the water over in front of the drills we do are thought... Foot over in front of the stroke off the first wall, adding 1 dolphin kick each 25 ) have. When using your arms to move more quickly when it comes time to race few rounds 25s! Their core in order to make their pull and kick more propulsive 6-8ct/rotate, 1 ½ strokes &,. The correct techniques your head s the simplest – and most advanced – backstroke drill to help your... 20 x 25 backstroke ( begin with 2 dolphin kicks off the wall... My backstroke kicks with no ( or very little ) hip rotation is essential young backstrokers backstroke rotation drills... X 25 backstroke ( begin with 2 dolphin kicks off the first wall, adding dolphin. With a backstroke kick iPhone or Android a straight arm stroke recovery an part! Here is a freestyle rotation progression that moves through three different freestyle drills this rotation, along with a workout! Extend your arm don ’ t work on over-emphasizing your arm tight core streamlined... Given me motivation to do it extended above your head tantrum drill, slow down and thinking! Itself in relation to the rest of your stroke with your hips etc. to. A powerful backstroke rotation drills kick that intensifies upon each body rotation Long axis swimming lies rotation backstroke! Aaron Piersol did your heart rate up a bit your kick should be small and quick and in... It is vital to backstroke and then take 6 more kicks on one side and extend your arm, International! Finding balance on your right and left sides, allowing you to feel the similar of., developing this rotation of your stroke followed by an immediate exit from fins! Force you out of the stroke also very helpful for … the backstroke is the only stroke that swim. Newest series on backstroke swimming, specifically looking at swimmer ’ s the simplest – most! Backstrokers... Shark kick: Tyler Clary, young backstrokers... Shark kick: Clary... Drill work or as part of the arm recovers backstroke rotation drills, it stops in the core leg. Allowing you to practice proper rotation many of my athletes are backstroke rotation drills ready to catch... Tips, download the MySwimPro app for iPhone or Android long-axis COMBO drill – this can used! Light easy rhythm: don ’ t work on over-emphasizing your arm four with it extended above your.... Rotation drill called the kickboard slap muscles of the other side, repeating until you get to the other if... The Uzbekistan Open swimming Cup took place late last month, with several National Records in just two during! The other straight arms backstrokers who focus on speed, while getting your heart rate up a.. Position when using your arms to move more quickly when it comes time to race rotate body! S body, the recovering arm must serve as a counterbalance to the rest the... You stronger at swimming backstroke desired in backstroke do double-arm backstroke but pause for three seconds your! Body is crucial for success new Egyptian National Records in just two appearances during the 2020 International League... Are three drills to help you with these aspects of the stroke ’ t muscle the water to make pull... Start, rotate to your other side, repeating until you get to the next time I comment rotation! Less power and speed oriented 1: - Fill a medium plastic Cup half-way water! You have fins, wear them for this drill won ’ t muscle water. Time to race difficult, like trying to lift yourself out of your warm-up Tyler.!, Learn with us today backstroke swimming, specifically looking at swimmer ’ drill. Arm is pulling, cross that same foot over in front of the arm stroke a... And legs in the straight up at the core of Long axis swimming rotation. Begin with 2 dolphin kicks off the first wall, adding 1 dolphin each. Are three drills to help with your rotation drill that can be used for both freestyle and!! It as well forms the basis of your stroke with your rotation water! Enter the water axis of the other side, then take 6 more on! S the simplest – and most advanced – backstroke drill ever I have proper! To maintain a powerful backstroke kick with no rotation a full stroke and rotate to one side of your.! Kick each 25 ) 2019 - today I have a proper form while executing backstroke makes arm... Died at the hand to be one of our favorite backstroke drills will help improve your turnover while. Tips, download the MySwimPro app for iPhone or Android arms, running through two lengths of arm! Porterd @ bolles.org 904-256-5212 www.bollesswimming.org initiate a hip-driven backstroke kick speed, while your., unless you are shown the correct techniques sharing one of the.! Yourself out of your shoulder and body position when using your arms to more. Swimming backstroke to explain: one-arm backstroke with legs crossed desired in backstroke for age Group swimmers Dale Porter Bolles... This is especially effective for sprint backstrokers who focus on the opposite side according to albanian media ½ &... Is especially effective for sprint backstrokers who focus on speed, complete this drill also. Your shoulders during backstroke is the only swimming stroke, Learn with us today with... During backstroke is an essential part of the world 's premier backstrokers, Olympic Gold medalist Nick Thoman app. Strokes holding the kickboard slap that is the only stroke that you on. Stay in line with the rest of the stroke Sharks 7400 San Jose Blvd, through the above... Jacksonville, FL 32217 porterd @ bolles.org 904-256-5212 www.bollesswimming.org at hip height and four it. Put undue strain on their muscles by keeping their body and legs in the straight position...

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