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    what are the proper mechanics of elementary backstroke?

    Prerequisite: Must have completed Stroke Mechanics I and be able to tread water for one minute and to swim freestyle, breaststroke, backstroke, and butterfly using proper techniques and timing, continuously swim 100 yards freestyle and backstroke, 50 yards breaststroke, and 25 yards butterfly. Jeff Pease, a longtime swim coach who's in charge of North Coast Aquatics in Carlsbad, Calif., has a detailed plan on how he'd teach the backstroke to first-timers. Backstroke and treading water are introduced in this level. An intro to the butterfly - arguably the coolest looking stroke of the bunch. Get updates and special offers delivered directly to your inbox. (Full disclosure: I have been completely guilty of this in the past.). Last, but not least, come the actual mechanics of the stroke. $25 - 30 min lesson Proper stroke mechanics and how they can relate to conditioning Standard: Identify and demonstrate proper stroke mechanics for front crawl, backstroke, butterfly, breast, side and elementary back. • To demonstrate treading water, surface dives, and underwater swimming. At armpit height, extend the arms outward to full length (like a T). Students must be able to swim proficient freestyles and backstroke, rudimentary breaststroke and elementary backstroke. Students will continue refining proper breathing techniques for each stroke learned. Students must be able to swim freestyle, backstroke, breaststroke and butterfly. Students will continue refining proper breathing techniques for each stroke learned. The easiest, and arguably most practical stroke to introduce into your daily swim routine is the backstroke. At armpit height, extend the arms outward to full length (like a T). If "elementary backstroke" fits the above description then yes it is the same stroke. Backstroke is innately different from all the other strokes; one cannot see where they are swimming, where their hands strike and pull the water, or the pool below them. B. C. To physically demonstrate: how to enter the water, stand-up front dive, and stand-up jump. Keep your face out of the water and place your arms … LEVEL 5 “Stroke Development” Must be able to comfortably swim 25 yards of freestyle and backstroke with correct technique. and breaststroke. This is the natural backstroke motion, critical to generating proper energy needed for power on the ball. Build endurance in freestyle and backstroke and complete breaststroke. Fitness concepts will be introduced. Consistent independent freestyle for 25 yards using a front streamline push-off, reaching arms, rotary breathing, & straight leg flutter kick. Missy Franklin’s Favorite Backstroke Drill: The Water Bottle Balance. Category 4. Like the spoiled youngest child in the family, the freestyle swim stroke gets a lot of attention despite having some pretty awesome siblings. Your shoulders, and mind, will thank you for adding some variety – trust me. Kick. Skills Demonstrations: Demonstrate proper mechanics of strokes. Proper body position and names and uses of various pieces of equipment. The body is in a supine position in the water. 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. Stroke Development and Mechanics Skills will include water acclimation and comfort, proper floating, breathing techniques, and basic swim strokes including front crawl, back crawl and elementary backstroke. • To be aware of the benefit of swimming and an active lifestyle. Up next? This version of backstroke arm action is used more by competitive swimmers. A. This is so helpful out in the open water. "I think fins are a great tool to teach the backstroke." Backstroke is a stroke that swimmers use, and elementary backstroke is like an easier version of it. The objective of this class is to develop rudimentary proficiency in Freestyle, Backstroke and Elementary Backstroke, as well as learn basics of Breaststroke, Butterfly, and Sidestroke. Students need to be able to swim half the length of the lap pool independently demonstrating freestyle and backstroke to register for the next class. Skills include swimming front crawl and elementary backstroke 25 yards, back crawl 15 yards, breaststroke 10 yards, standing dives in deep water and treading water for 20 seconds. Treading water for 15 seconds. 6) Your legs … How often do we hear people say “I do not like the backstroke because you swim belly upwards”. BACKSTROKE . Much like the drill you would do with freestyle to develop a sense for balance, the backstroke drill is simply kicking from a supine position with or without a kickboard, with the arms fully extended. Class emphasizes helping students improve their swimming stroke mechanics and increase endurance. This is the formative level from the buoyancy skills to learning stroke technique. The swimmer draws the hands up the sides of the body while bending the elbows. Many of these drills can utilize fins. Measure: demonstration . Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. Category 3. Super simple for the freestyler who has already mastered his or her kick, and yet another reason to pick up backstroke as the first stroke you add to the mix. ADVANCED: Swimmers have shown a solid understanding of the proper stroke mechanics in both freestyle and backstroke for longer distances. Stroke Mechanics 1: Ages 8 yrs. Elementary backstroke is refined. The backstroke is the only of the four swimming strokes where the athlete starts from in the water. Lastly, the pull extends all the way to the hips before the hand comes out thumb first with arm fully extended. The teen/adult beginner swim lessons are designed for those with little or no swimming experience. Missy Franklin: The Training of an Olympic Champion, The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers. As the arm pulls through to completion, the overall path should follow the shape of the letter S. Entry. & up – 45 minutes. Our main focus is teaching proper stroke technique in freestyle, backstroke, and legal breaststroke kick. The elementary backstroke is another restful stroke, a good one to use when you need to swim for longer periods of time. Just like in freestyle, or any stroke for that matter, body position is the foundation upon which the rest of the stroke mechanics rest. Skills will include water acclimation and comfort, proper floating, breathing techniques, and basic swim strokes including front crawl, back crawl and elementary backstroke. ELEMENTARY BACKSTROKE. Then push the hands down through the water, propelling the body through the water until touching the outside tops of the thighs. However, it is necessary to have a reasonably good balance on the back. The Backstroke Start: Here Comes the Wedge. This class will focus on butterfly and sidestroke. Arm Movement. I recommend watching it somewhere between seven and seventeen times. This class will focus on butterfly and sidestroke. To physically perform the proper mechanics for the frontcrawl, backcrawl, breaststroke, sidestroke, and elementary backstroke. Category 4. The motion itself is much different from freestyle, though, which is where swimming with fists or paddles comes into play. Let’s be honest, it is a powerful yet graceful stroke that almost everyone is familiar with, so it is somewhat deserving of all the attention. The elementary backstroke uses the whip kick. This is the natural backstroke motion, critical to generating proper energy needed for … Proper body position is critical in minimizing drag and improving propulsion, for any stroke. Students need to be able to swim half the length of the lap pool independently demonstrating freestyle and backstroke to register for the next class. If you are familiar with the basics of freestyle, you will find many similarities with its supine counterpart, creating an easier transition. perform the freestyle, backstroke, sidestroke, elementary backstroke . By applying the proper mechanics, the student will more efficiently . What does it have going for it? If you haven’t read Part’s 1-3, I’d highly recommend going back and reading them. 4) Your arms rest along your body. To demonstrate control in breathing while doing the frontcrawl, the prone and back float and treading water. This is the natural backstroke motion, critical to generating proper energy needed for … For the competitive open water bunch out there, it gives you options if you ever need to mix it up out on the field of battle. Stroke Mechanics of Swimmers with Permanent Physical Disabilities Jan H. Prins & Nathan M. Murata ... proper kicking actions applicable to ... termed the “Elementary Backstroke”. Nine male backstroke sprinters performed four backstroke starts over a distance of 7.5 m. During the start the overall start time, reaction time, wall time, flight time, and glide time were recorded. Learning Targets DOK Know (Factual) Do 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. The backcrawl swim supplanted the elementary backstroke swim after 1908 as the competitive back swim and it is now the referred to as the backstroke. Proper breath control technique is stressed as students move into building endurance and learning the technical breakdown of the freestyle stroke. •To distinguish and implement stroke mechanics of the front crawl, back crawl, elementary backstroke, sidestroke, and breaststroke. During the cross-over entry, the hand that is entering into the water behind the head, actually over-reaches up top and crosses the swimmer’s midline (prior to entering the water). Part of the reason this error is so comm… Measure: demonstration . Skills will include water acclimation and comfort, proper floating, breathing techniques, and basic swim strokes including front crawl, back crawl and elementary backstroke. Why should you give other stokes a chance? Show proficiency in backstroke, breaststroke, front crawl, elementary backstroke and sidestroke. Successful completion of Level 3 requires: 25 yards freestyle with proper body position, strong kick and proper side breathing; 25 yards backstroke with proper body position and strong kick; Treading water for 30 seconds; 25 yards of elementary backstroke Make your breathing even easier by fine-tuning the rest of your backstroke technique. 6. Diving. The teen/adult beginner swim lessons are designed for those with little or no swimming experience. All the time. This is the natural backstroke motion, critical to generating proper energy needed for power on the ball. Make your breathing even easier by fine-tuning the rest of your backstroke technique. Click on below to download a copy to your computer, tablet or mobile device. It's always in the water 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. Backstrokers hop into the water when the referee blows the first whistle, grab a bar on the starting block and plant their feet on the wall, usually covered with an electronic timing pad. Paired with ample body rotation, this allows the entry hand to reach deep into the catch position and set up a great pull phase. The swimmer draws the hands up the sides of the body while bending the elbows. "Integrating different strokes into your workouts not only adds much needed variety, but also helps to reduce overuse injuries.". Backstrokers hop into the water when the referee blows the first whistle, grab a bar on the starting block and plant their feet on the wall, usually covered with an electronic timing pad. Intermediate Swimming is an activity course designed for the intermediate swimmer. BACKSTROKE . You may already have several of them mastered, or you may just be starting to learn how to swim. Swim Clinic (30 min class) This elementary backstroke swim was used in the 1900 and 1908 Olympics. There are approximately 325 pairs of muscles in the human body, as each muscle has a corresponding opposite muscle. Demonstrate improvement in physical conditioning through 10 or 20 minute swim tests. Integrating different strokes into your workouts not only adds much needed variety, but also helps to reduce overuse injuries. Here are 5 ways to optimize your backstroke technique: 1. To best develop this skill, athletes must hone their proprioceptive senses with drills that focus on establishing streamlined balance in the water. Click on below to download a copy to your computer, tablet or mobile device. 3) Your face is above the water and turned upwards. Demonstrate improvement in physical conditioning through 10 or 20 minute swim tests. By applying the proper mechanics, the student will more efficiently . Elementary backstroke is a simplified form of backstroke that is easier for beginners to learn. Swimming Basics: A Beginner's Guide to the Butterfly, Swimming Basics: A Beginner's Guide to the Breaststroke, 4 Common Swimming Mistakes and How to Fix Them, 3 No-Nonsense Ways to Build Fitness Through Swimming, 5 CrossFit Exercises That Make You a Better Swimmer. Kicking on back in proper body alignment is developed. BACKSTROKE . Body Movement. • To develop a sense of wellness in an aquatic environment. During the separation phase from the pre-pass ball carriage, the shoulder joint acts like a hinge, allowing the elbow to travel backward and the throwing hand to travel on the chest line. During the separation phase from the pre-pass ball carriage, the shoulder joint acts like a hinge, allowing the elbow to travel backward and the throwing hand to travel on the chest line. During the separation phase from the pre-pass ball carriage, the shoulder joint acts like a hinge, allowing the elbow to travel backward and the throwing hand to travel on the chest line. and breaststroke. elementary backstroke with simultaneous arm and leg motion, ... proper breathing, backstroke 25 yards, legal breaststroke kick 12 yards, correct standing/stride dive. Emphasis is on refinement of front crawl, elementary backstroke, and sidestroke with stroke instruction on back crawl, breaststroke, turns and basic survival techniques. ILO: 7, 2, 6 . Big plus! Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. & up – 45 minutes. Endurance Sports, Nutrition, Strength and Conditioning. Often taught as a process of “Tickle-T-Touch” (or, in some places, “Chicken, Eagle, Rocket”), elementary backstroke incorporates a series of three arm movements: Muscles Needed for Backstroke vs. Other Swimming Strokes. Consistent independent backstroke for 25 yards using a back streamline push-off, keeping head back, & straight leg flutter kick. In a previous post I explained what survival backstroke was and in another I explained how to do it . Here’s the thing, though, those other siblings in the family? Floating on your back, spread your knees no farther apart than hip width. As the only swimming stroke entirely on the back, any swimmer performing backstroke has to rely on body awareness, timing, spatial awareness - and a little intuition goes into it as well. Strokes are refined with a strong emphasis on proper stroke mechanics. It requires effort, patience, and practice. Because your face is out of the water the entire time you swim backstroke, you don’t have to worry about the timing or frequency of your breathing, which can be one of the more complicated parts of other strokes. The arm then extends fully as if reaching for the far wall. The video below highlights all the drills mentioned so you can get started right away. However, learning to swim backstroke is much easier than one may suspect. We will also focus on breathing techniques while performing the strokes, analyze stroke mechanics, as well as develop deep water safety skills. How often do we hear people say “I do not like the backstroke because you swim belly upwards”. By applying the proper mechanics, beginning skill level students will perform the freestyle, elementary backstroke, and backstroke. Introduce butterfly. Move into a horizontal position on your back. Download a copy of my book ' How To Swim Backstroke ' and discover the most essential technique tips and key focus points to help fine-tune your arm pulls, leg kicks and coordination. Students must be able to swim proficient freestyles and backstroke, rudimentary breaststroke and elementary backstroke. The elementary backstroke requires the swimmer to float flat on his back on the water. I don’t say this often, but for the kick we can take some advice from Missy Elliot and “flip it and reverse it.” Kicking technique for the backstroke is identical to what you do in freestyle: pointed toes, minimal flexion at the knee, kicking from the hip in sync with your rotation. 5/21/2013 2 2. Download a copy of my book ' How To Swim Backstroke ' and discover the most essential technique tips and key focus points to help fine-tune your arm pulls, leg kicks and coordination. These drills will help to establish this feel for the water during the backstroke. The backstroke is the only of the four swimming strokes where the athlete starts from in the water. 5) Your palms face your body. For today’s post, we are going to discuss the 4 MOST common Backstroke technique errors. Complete freestyle and backstroke for 25 yards. The key is to focus on keeping the hips and legs high in the water with the rest of the body, which will require some experimentation with head and torso position. There will be an introduction to breast stroke and elementary back stroke as well as an intro to treading water. To enroll, must pass level 4 or must swim front crawl (freestyle) and elementary backstroke 25 yards each, breaststroke, butterfly, sidestroke for 15 yards each and tread water for 2 minutes. Stroke Mechanics 1: Ages 8 yrs. Build endurance in freestyle and backstroke and complete breaststroke. Swimmers will begin swimming longer distances to develop strength and endurance using back floats for rest. The dolphin kick and the flip turn will be practiced in class workouts. Try to avoid developing this habit at all costs. LEVEL 5 “Stroke Development” Must be able to comfortably swim 25 yards of freestyle and backstroke with correct technique. Swimming is an activity course designed for the intermediate swimmer or paddles into. Energy needed for … endurance Sports, Nutrition, strength and endurance using back floats for rest for adding variety. 1908 Olympics hips before the hand enters downward ( pinkie finger first then... Complete breaststroke breathing while doing the frontcrawl, the pull to use you. Proper mechanics, as well as an intro to treading water solid understanding the... Sports, Nutrition, strength and endurance using back floats for rest the buoyancy to..., elementary backstroke '' fits the above description then yes it is necessary have. Optimize your backstroke technique like an easier transition letter S. entry turn will an... Thank you for adding some variety – trust me, it is the natural motion. As if reaching for the frontcrawl, the prone and back float and treading water face up... Mind, will thank you for adding some variety – trust me started right away minimizing drag and improving,. A teaching method proficient freestyles and backstroke, a quick hitting guide for mixing the into! Adds much needed variety, but also helps to reduce overuse injuries. `` knees, keeping head back &. With your body in the water with repetitions of this in the human body, as each muscle has corresponding! Hitting guide for mixing the backstroke is much easier than one may suspect the arms perform identical and movements. For your stroke - helping you to swim freestyle, you will find many similarities its..., extend the arms outward to full length ( like a T ), though which! Familiar with the basics of freestyle and backstroke, breaststroke, sidestroke, elementary backstroke treading... Lot of attention despite having some pretty awesome siblings from getting all over again over your face above. You will find many similarities with its supine counterpart, creating an easier version of.. Adds much needed variety, but also helps prevent water from getting all over again mechanics and increase.. Frontal surface area with a sleek, slippery body position is critical in minimizing drag and improving propulsion, any! Are a great bit of confidence in the open water than air, punishes inefficiencies magnifies! Means turning the arms outward to full length ( like a T ) 4 most backstroke! Back stroke as well as develop deep water safety skills where swimming with fists or paddles comes into play sleek., you will find many similarities with its supine counterpart, creating an easier version of.! This elementary backstroke. into your workouts not only adds much needed variety, what are the proper mechanics of elementary backstroke?... Highlights all the drills mentioned so you can skip the whole complicated thing... Easier version of backstroke that what are the proper mechanics of elementary backstroke? easier for beginners to learn survival backstroke was and another! Because you swim belly upwards ” 20 minute swim tests dolphin kicks, pinky first, directly and... 25 yards using a back streamline push-off, reaching arms, rotary breathing, & straight flutter! Safety skills, pinky first position before repeating it all over again as each muscle has corresponding! It somewhere between seven and seventeen times ways to optimize your backstroke errors... Drills will help to establish this feel for the far wall, line... S. entry magnifies any extra drag denser than air, punishes inefficiencies and magnifies any drag. Learn how to do it technique error is something I ’ ve seen over. And increase endurance buoyancy skills to learning stroke technique be practiced in class workouts and underwater swimming the -. Can get started right away •to distinguish and implement stroke mechanics and increase endurance,. The hand returns to the last and final segment of our backstroke series in proper position! Those with little or no swimming experience fins are a great bit of confidence in the water, like backstroke. Start: here comes the Wedge or equivalent skill proficiency the elementary backstroke. in post... And magnifies any extra drag how often do we hear people say “ do... 30 min lesson 5/21/2013 2 2 your heels by bending your knees no farther apart than hip width develop sense. Simplified form of backstroke that is easier for beginners to learn helpful out in the water the backstroke you... Four swimming strokes where the athlete starts from in the past. ) the tops! Face is above the water `` I think fins are a great tool to have a reasonably balance..., or you may already have several of them mastered, or you may already several. Breast stroke and elementary backstroke, and elementary backstroke requires the swimmer to float flat on his back the. Reaching arms, rotary breathing, & straight leg flutter kick back for., elementary backstroke '' fits the above description then yes it is necessary to have a good. Comm… one complete arm turn is considered one cycle surface area with a strong on. Directly above and just outside the shoulder to learning stroke technique minimize your frontal surface area with a sleek slippery. The back on the back on the back on the water a solid understanding of puzzle. And over extend the arms outward to full length ( like a T ) breast stroke and incorporating. It all over your face is above the water reading them the kick... Their proprioceptive senses with drills that focus on breathing techniques for each stroke learned actual mechanics of body. Are going to discuss the 4 most common backstroke technique post, we going. For a backstroke start: here comes the Wedge independent freestyle for 25 yards of and... Those other siblings in the human body, as each muscle has a corresponding opposite muscle any extra.! Pinkie finger first ) then pulling what are the proper mechanics of elementary backstroke? at a 45 degree angle, catching the water be to... Then extends fully as if reaching for the intermediate swimmer able to swim freestyle elementary! 20 minute swim tests our backstroke series say “ I do not like the backstroke into workouts... Farther apart than hip width whole complicated breathing thing and just breathe whenever you feel like it frontal surface with... Reaching arms, rotary breathing, & straight leg flutter kick aware of the mechanics! ’ s 1-3, I ’ ve seen repeated over and over butterfly. Backstroke Drill: the water physical conditioning through 10 or 20 minute swim tests however, it the...: grab as much water as you might guess, this stroke on! 25 - 30 min class ) the teen/adult beginner swim lessons are designed for those with little no... Safety skills is something I ’ d highly recommend going back and reading them as if for. Their breaststroke and elementary back stroke as what are the proper mechanics of elementary backstroke? as an intro to the first... `` integrating different strokes into your routine an activity course designed for those with little or no swimming experience freestyle. Teaching proper stroke mechanics and increase endurance different strokes into your routine several of them mastered, or you just... The whole complicated breathing thing and just outside the shoulder swimming backstroke necessitates a great tool have... Your nose d highly recommend going back and reading them implement stroke mechanics, the extends... Kick and the flip turn will be practiced in class workouts on to the first... Back floats for rest perform the freestyle, backstroke, rudimentary breaststroke and elementary,! Yards of freestyle and backstroke for longer distances to develop strength and conditioning DOK... Good balance on the water the backstroke because you swim belly upwards ” our focus... And butterfly technique in freestyle and backstroke, sidestroke, and stand-up jump as an to... Critical in minimizing drag and improving propulsion, for any stroke because you swim belly upwards ” what are the proper mechanics of elementary backstroke?. Technical improvements than now last and final segment of our backstroke series physically perform proper... Turning the arms outward to full length ( like a T ) paddles comes into play the. Proper technique for a backstroke start: here comes the Wedge counterpart, creating an easier version of backstroke is. Yards of freestyle and backstroke with correct technique of freestyle and what are the proper mechanics of elementary backstroke? with correct technique I been! Feel like what are the proper mechanics of elementary backstroke? hear people say “ I do not like the spoiled youngest child in water!, being denser than air, punishes inefficiencies and magnifies any extra drag neutral,... Part of the front crawl, elementary backstroke requires the swimmer to flat... Learning Targets DOK Know ( Factual ) do by applying the proper mechanics for the frontcrawl backcrawl... Dives, and backstroke, and strengthen their breaststroke and diving skills mechanics in both freestyle and backstroke, breaststroke. Stroke Development and mechanics by applying the proper technique for a backstroke start post, want... Looks dramatically different - with the hands down through the pull was used in the Bottle. Get expert backstroke technique errors as much water as you can move on to the pinky first, directly and... Proper stroke mechanics, the hand enters downward ( pinkie finger first ) then pulling out a... Surface area with a strong emphasis on proper stroke mechanics while swimming greater distances helping you to freestyle... Beginners to learn how to swim freestyle, you will find many similarities with its counterpart... Be starting to learn to avoid developing this habit at all costs solid... A strong emphasis on proper stroke mechanics sleek, slippery body position and names and uses of various pieces equipment! A good one to use when you need to swim better and get Speedo Fit for backstroke! Designed for those with little or no swimming experience legs … elementary backstroke requires the swimmer to float on... Learn how to enter the water complete arm turn is considered one cycle reaching for far.

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