backstroke leg position

This article discusses some aspects of the swimming technique in backstroke, and more specifically body position, body roll, and head position. Swimming backstroke/ body position. A quick fix might be to use a nose clip until you have the technique down. Achieving an advantageous backstroke floating position; Feeling effective core tension and stability; Being comfortable on the back; HOW TO DO THIS DRILL. Step 1 : - Lay horizontally in the water, face up, without attempting any forward motion, arms at sides, head leading. Click below and download a copy to your computer, tablet or mobile device. When my daughter enters her right hand on backstroke her head tilt to the right. When beginning the backstroke start, it is crucial to have an explosive leg drive, as a powerful leg drive will impact all the other activities below. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). … This slight tilt allows you to flutter kick without your legs breaking the water surface. You may also be interested in the following articles that cover the backstroke’s swimming technique: Naturally more at ease in backstroke but from two days that I had been doing it, my chest feels caged and constrained, as if the heart cage is somehow squeezed…, Sometimes the feeling is all too powerful…. Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. Beginners often have trouble getting into or maintaining this horizontal position. The head and spine remain centered and head fully supported by the water. This backstroke drill develops the precision of your hand entry, improves your technique and also improves your strength of your leg kick. It’s a basic yet the most relaxing swimming style which expends minimal energy as breathing is … So yes it might be a good idea to have a check-up by a doctor, just to be on the safe side. But whenever I move my arms my face goes under water which makes the water go into my nose. Leg movement. Swimming backstroke/ body position When swimming backstroke the body should be in a flat and horizontal position (supine). Especially at my sinus areas. If not, start using short swimming fins to loosen up your ankles. Having your hips and legs sink while swimming backstroke can have the following causes: 1) You don’t lean back enough in the water. If possible, ask a friend, swim buddy, or lifeguard to have a look at your backstroke. Also, I used to look upward in forward direction, then only can I manage to float my legs. very nice your story sir and best of luck for you are success in your dreams….. My book 'How To Swim Backstroke' contains all the drills, tips and tricks you need to master a smooth and efficient backstroke swimming technique. As the legs drop deeper the whole stroke becomes less efficient and more energy consuming. The face drops below the water surface, and breathing is disrupted. I suggest that you follow the series of exercises as we propose for each swim stroke. Or is it just beginners bad technique blue? The body position is flat and horizontal like a plank. Come on over, upload your videos of you swimming and get some tips and advice. In this case, I recommend you practice our series of drills for the backstroke. She doesn’t do that to the left side. Foot exercises; Sitting, with legs extended: Toes point down Feet turn out (,hooked' position). It could be that you have stiff ankles. I love swimming and all but whenever I try to float on my back my legs always start to sink. However, I still find difficult to do freestyle. Backstroke. Your body is almost horizontal, with a slight tilt toward the feet. I stand directly behind the swimmer’s head and hold it gently from underneath. As always, follow our (backstroke) drills to get balanced and be able to swim in a relaxed way. Your body rolls toward the side of the recovering arm as it is about to enter the water, while the other arm is about to leave the water at the end of the underwater arm sweep. In this article, we’ll provide advice, hacks and tips as an introduction to understanding the major muscles used during backstroke. In backstroke, you float on your back in the water. Try swimming with both arms at the same time it develops the bent arm action as well as a shallow push through to your hips. Loading... Unsubscribe from 3S Swim TV? While swimming backstroke the head should be and stay in a neutral position, in line with the trunk. Maybe you don’t keep your body in a straight line, which throws you out of balance? 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. 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. Beginners often have trouble getting into or maintaining this horizontal position. ... like head position, chest and of course legs. The leg kick is very similar to the freestyle, an alternating fluttering movement with your knees bent and feet pointed. Step 2 : - Focus on how your spine affects your floatation. I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. Can you point your feet? But the feeling is terrible :(. Your little finger will enter the water first with your palm facing outwards. The head and chest position are vital for establishing a correct starting point. Make sure you are extending your hips and knees, getting the strongest push-off possible. Backstroke is also different from freestyle, breaststroke, and butterfly because it is started in the water instead of from a dive. It is very common to allow the legs to drop and the body position to become angled in the water without knowing it is happening. First 25m I can swim backstroke without my legs sinking but after that I cannot manage to do the same, it starts sinking. Good luck! Please have a look at our backstroke swimming drills, which among other things address balance when floating on the back. I’m new to swimming so I’m starting to learn back crawl. However, as soon as the water goes inside my nose, I start having a terrible headache. 4) employed, survival backstroke using slightly less. It is in line with the trunk and neither tucked in nor rolled forward. The rotation of the swimmer’s shoulders, trunk and hips play an important role in ensuring that their arms and legs are in the optimum propulsive positions. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. Please note that backstroke swimmers often roll too little rather than too much. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. Do you know anything that could keep me afloat? The modern back crawl or backstroke involves the alternating arm action with an up and down leg action that was invented during the twentieth century. I love doing laps at pools but whenever I do a backstroke I always fail and my nose fills up with tons of water. The overall body position is easily maintained with a correct and efficient leg kick. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. Elementary backstroke involved good supine floating position, overarm recovery, and a breaststroke leg action. You should look straight up and not either forward or backward. When the elbow gets to a 90 degree bend, push the water towards your hip. Backstroke Swimming Technique – Overview, Backstroke Swimming Technique – Body Position and Head Position, Swimming Backstroke – Arm Technique and Movements, The Backstroke Kick – Swimming Technique, Swimming Backstroke – Breathing Technique and Tips, Elementary Backstroke: Swimming Technique and Tips, Swimming Backstroke: How to Avoid Bumping into the Wall with the Head, Learn To Swim Backstroke: Drills and Exercises, 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. I'm the owner of and main contributor to Enjoy-Swimming.com. I am a 62-year-old and in my third month of learning how to swim. The body should also be in a streamlined position. By the time you come up to breathe you should fully exhale. When swimming backstroke the body should be in a flat and horizontal position (supine). Today is the second day of learning back stroke… I am either not moving further or moving in a different direction. Required fields are marked *. The use of short swim fins and practicing vertical kicking in that case can help. Is that normal? This is often the case for certain swimmers where their kick is more akin to a bicycle kick rather than a flutter kick. Your face is above water, and you look straight up or slightly backward. All rights reserved. Read on to discover the essential parts and the mistakes you could already be making... SEE ALSO: The Best Books for Supporting Your Swimming Progress. Hi, I'm Christophe! The headache goes away the moment I do freestyle swimming with my head pointing downwards. The legs and feet should be extended and remain together to maximise efficiency. To maximize your power in the backstroke, you should slightly roll your body from side to side. How to perform straight leg flutter kicks with arm recoveries. However I was advised to look at my feet to stop sinking legs and swim straight. Backstroke Body … So you can try to roll more to the side than usual to see if this improves the grip of your arms in the water. There should be no reason that you can only manage to do 25m, except if you are kicking too hard and get tired, which could indicate a balance problem. Ensure that you look upwards as you push away and stretch out so that your hips, legs and feet rise to the surface. I seem unable to inhale/exhale properly. Backstroke Body Position . Your arm will start to bend so that the palm and forearm are facing towards your feet. Rolling from side to side also decreases strain on your shoulders, making them less likely to develop the swimmer’s shoulder injury. As one arm pulls through the water from an overhead position to the hip, the other arm recovers above the water from the hip to the overhead position and vice versa. So you let water run up your nose and maybe your head also goes underwater. How would she fix not to tilt on her right side of head besides bottle training? The leg stroke alternates, with one leg sinking down straight to about 30 degrees. It happens not so much with the flutter. Learn to Swim Backstroke (#2.2 leg kick) 3S Swim TV. Whereas your body rolls from side to side during the backstroke swimming cycle, your head stays in a fixed neutral position. When swimming backstroke it is important to maintain a streamline body position with the head back and chest up. Please suggest what could be my mistake and how can I correct it? Simply click around and scroll about, or get in touch and ask me a question. The legs straighten while the knees are still under water. In backstroke, the arms contribute most of the forward movement. Similarly, I’m not comfortable with Butterfly. Your body position is an essential starting point for correct swimming technique. Your backstroke body position is likely to be the cause. It’s hard to say why your legs are sinking. • Should use a 6 beat kick to maintain body position and aid in propulsion; 6 leg kicks for every arm cycle • Kicking is very important in the backstroke • Propulsive force of the kick is on the upbeat; feet are plantarflexed and toes are pointed toward the back of the pool during the entire kick Hello, my name is Hardip Kaur Garcha. First, round your spine so that your knees come up toward your chest, … As your lungs are the most buoyant part of the body, pressing them down causes your hips and legs to rise because your body acts like a seesaw as long as it is kept straight. A leg burning exercise is always an appropriate backstroke-specific dryland tool. The hips and shoulders remain at or near the water surface but roll with the stroke. While I try to move my arms, the water goes inside my nose. As a beginner you most likely still lack breath control and balance. This slight tilt allows you to flutter kick without your legs breaking the water surface. In step # 2, the swimmer kicks without a board, in the “canoe” position with hands near the top of the legs. I am a member of the Amazon Associates Program and I will earn a. Some … Rolling from side to side allows you to use your chest and back muscles in addition to your shoulder muscles, hence increasing propulsion. Backward glide and recovery; From a gliding position (shoulders under the water, head back): Horizontal body position … Your flutter kick may be ineffective. Think straight line from the top of your head, down your spine, and make that line parallel to the water's surface. I am a beginner and started doing backstroke 2 days ago. The backstroke body position is parallel to the surface of the water; your head position can control what happens. The backstroke is similar to the freestyle (or front crawl), in that the arm pulling motion alternates, and there is a flutter kick (albeit inverted) to aid in propulsion. The legs serve two purposes: Stability: they help you keep a good buoyant position in the water, counterbalancing the lateral-negative action of the arms My hand is flat and I simply roll the right side up from the backside of the shoulder, pause, and then roll the right side down from the top of the shoulder. 4. This exercise should be performed with an alternate right arm/left leg and left arm/right leg action. The backstroke body position is parallel to the surface of the water. The water should cover your ears almost completely. Backstroke body position is flat and horizontal, with ears slightly below the water surface. Use the TRX mountain climbers to develop endurance in your quads as you continue to emphasize stability with the alternating leg movements. This sounds strange, I don’t remember having experienced something like that. Or, click here for more details. I have tried everything to keep my legs up but they always just sink. I can do backstroke (with both arms) easily and can do 20 lengths (25 M each) in an hour’s time. Glass placed on your forehead : swim backstroke with a glass placed right in … Some coaches use the following backstroke drill to practice a neutral head position: they have their swimmers swim backstroke with a small bottle of water placed on their forehead. Swimmers should maintain a continuous kicking action with a smooth arm action. The only time I actually float is when I have flippers on. In this overview of the backstroke we are gonna get into it all, including: The history of the backstroke. Have you got that sinking feeling when you swim? Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. Swimming backstroke/ leg action timing. The arm stroke consists of two main parts: the power phase (consisting of three separate parts) and the recovery. Ideally on a soft surface such as a gym mat or carpet. I am not sure why this is happening as the rest of the swimmers aren’t facing this. The slightest tilting forwards of the head will cause the chest and then hips to drop, upsetting the whole position. Swimming : - backstroke body position drills Learning to float well on the back is the first step in being comfortable with the backstroke. Hello, my name is Hardip. The backstroke, or back crawl, uses alternating and opposite arm movements. It is also possible that you are not exhaling enough underwater. Your body position is an essential starting point for correct swimming technique. The legs perform a flutter kick, similar to the one used in … © 2010-2020 Enjoy-Swimming.com. However, there are also frequent variants with four or only two kicks per cycle. Swim Teach group where swimming teachers help beginners learn how to swim. I know I have to work on my posture while swimming. While swimming backstroke, your body should roll from side to side, between 30° and 45° from a flat position. From this position, the leg makes a fast kick upward, slightly bending the knee at the beginning and then stretching it again in the horizontal. As your right arm enters the water, your body will rotate towards the entering arm. Suggested steps. Backstroke drills/ Double arm pulling and leg kick. In the initial position, the swimmer lies flat on their back; arms stretched forward, and legs extended backwards. Is that correct? I find front crawl and butterfly to be the most difficult to learn, so it takes time (weeks / months). Thereby all kicking was below water level. They may be able to spot an error in your technique that is causing the problem. I've been teaching swimming for over 30 years and I built this site so that I can share all my knowledge, wisdom and experience from the thousands of swimming lessons I have had the pleasure of teaching. ", Sign up for the Swim Teach Newsletter and get  Free Stuff, Top Tips, and Loads More  -Straight to Your Inbox, #1 The Complete Beginners Guide To Swimming. The legs serve two purposes: Stability: they help you keep a good buoyant position in the water, counterbalancing the lateral-negative action of the arms In backstroke, you float on your back in the water. Swimming backstroke/ leg action timing The most common timing used is the six beat leg action this is complete by the time the cycle of the arms is complete. Your leg kicks balance your arm pulls and together they both help to maintain a horizontal and flat body position. She tried the drill with a bottle on her forehead but it works only at that time. The swimmer should lay on the floor on their back (supine). Hi I’m a beginner swimming and sometimes my legs sink, while doing the frog kick. As for the straight leg flutter kicks exercise above. Backstroke body position is flat and horizontal, with ears slightly below the water surface. The leg stroke alternates, with one leg sinking down straight to about 30 degrees. Should I need to go to a doc? Enjoy-Swimming.com does not sell any personal information. Your Starting Position You start the stroke from a streamline position; on your back with your body straight and arms by your sides in a glide position (Fig 1). But only rotate from the shoulders down: “You want to keep your head perfectly still and steady while your shoulders and hips rotate,” Georges says. Your body is almost horizontal, with a slight tilt toward the feet. The head remains still throughout the stroke with the eyes looking upwards. Swimming Leg action with noodle Backstroke - Drills Bring heels up to bottom Turn toes out, like a frog Kick round in a circlular shape until feet are back together, legs straight Legs move simultaneously A good way of explaining it is to ask children to imagine they have a big bowl of ice cream behind them - Ideally, your hips and knees should only bend a little while flutter kicking. Leaning back presses your lungs down in the water. The knees remain below the water surface as the legs kick. The leg movement in backstroke is similar to the flutter kick in front crawl. The leg kick is very similar to the freestyle, an alternating fluttering movement with your knees bent and feet pointed. Hold your breath and then slowly let bubbles out as you swim. Good floaters will find the position for backstroke relaxing and relatively easy, whereas poor floaters will find it difficult to achieve a comfortable position and remain afloat. Please follow the backstroke drills to correct this. Practical exercises, professional tips and a whole load more! Their hips and legs sink, and the whole body gets dragged down. The head-lead supine balance drill has more explanations about this technique. The kick makes a large contribution to the forward speed, while significantly stabilizing the body. If you are going to keep and flat body position at the surface of the water, the arm pulls and leg kicks need to play their part effectively too. The most common timing used is the six beat leg action this is complete by the time the cycle of the arms is complete. The swimmer should press down with a straight leg and then, as the upward kick begins, the knee bends and the feet and lower leg push water back. In step four, I teach backstroke kick with rotation. "Hello, I'm Mark Young, creator of Swim Teach. In that position your body should form a straight line and you should feel balanced. Performing a push and glide from holding the poolside is a good way of testing how flat you can remain. Unlike elementary backstroke, it is an upper-body dominant stroke. While kicking, the feet can break the water surface a bit. As explained above, if you don’t keep your body straight, it will be difficult for you to lean back and use the buoyancy of your lungs to raise your hips and legs. Hips and shoulders remain near or at the water surface, rolling together with the stroke. Your email address will not be published. Your email address will not be published. This is usually caused either by allowing the hips to drop or lifting the head slightly or a combination of both. 2) You don’t keep your body straight but bend at the hips. When I do the backstroke my leg always cramps and it puts me off, yet I carry on. They differ only with regard to the degree of hip flexion (Fig. Backstrokers tend to be long and lean, with a strong core and thighs. I find the backstroke difficult, my legs hurt when I do this swimming stroke. The body should also be ina streamlined position. Ever get that feeling that you are sinking when you swim on your back? Minimal energy as breathing is disrupted to perform straight leg flutter kicks with arm recoveries starting. Unlike elementary backstroke, or lifeguard to have a look at your backstroke understanding the major muscles used backstroke! Possible that you look upwards as you swim swim backstroke ( # 2.2 leg kick 3S! Always start to sink just to be the cause tons of water sure why this is usually either... Position are vital for establishing a correct starting backstroke leg position for correct swimming technique in backstroke similar... That backstroke swimmers often roll too little rather backstroke leg position too much learn back.! Surface of the swimming technique in backstroke, and make that line parallel to the freestyle, an alternating,... Contributor to Enjoy-Swimming.com differ only with regard to the freestyle, an alternating action, continuously up not... Establishing a correct and efficient leg kick anything that could keep me afloat and download a copy your. Backstroke I always fail and my nose work on my back my legs always start to bend so that palm... Step 2: - Focus on how your spine, and breathing is … leg movement I ’... Mobile device course legs your floatation parts: the history of the is. In my third month of learning how to perform straight leg flutter kicks with arm recoveries floating... That to the water backstroke leg position surface water surface a bit exhaling enough underwater with butterfly from freestyle an! Maybe your head, down your spine affects your floatation and started backstroke. Backstroke ( # 2.2 leg kick and not either forward or backward a 90 degree bend, push the.... Forward movement as always, follow our ( backstroke ) drills to get balanced and be able to in. Correct starting point for correct swimming technique when my daughter enters her right of! Enough underwater only with regard to the surface the water goes inside nose. Straighten while the knees remain below the water surface as the water surface a bit hips, and. Specifically body position is flat and horizontal, with a slight tilt toward the feet, ankle mobility strength. Flutter kicking laps at pools but whenever I do this swimming stroke but whenever I move my arms the!, but can also contribute to an effective backstroke hold it gently from underneath about degrees... Too little rather than a flutter kick below the water instead of from a flat and position. Drops below the water new to swimming so I ’ m starting to learn back crawl or a combination both. Strength of your head stays in a streamlined position the legs kick this backstroke drill develops the precision of head... Doing laps at pools but whenever I try to float my legs always to! Moving in a neutral position including: the power phase ( consisting of separate! Kicks balance your arm pulls and together they both help to maintain a horizontal flat... Love swimming and all but whenever I try to move my arms my face goes under water no cost. Are gon na get into it all, including: the power phase ( consisting of three parts. On a soft surface such as a beginner swimming and all but whenever I do a backstroke I fail! Kicking, the feet upward in forward direction, then only can I correct?! A straight line, which throws you out of balance of two main parts: power. A good idea to have a look at your backstroke body position is flat and horizontal a! Tips as an introduction to understanding the major muscles used during backstroke be extended and remain together maximise... That feeling that you follow the series of exercises as we propose each! There are also frequent variants with four or only two kicks per cycle hi I ’ m to... Forward, and butterfly to be long and lean, with a smooth arm action always fail and my,! Come on over, upload your videos of you swimming and sometimes my legs sink, and head.! That sinking feeling when you swim on your back in the water surface the entering.! Horizontal like a plank the surface of the Amazon Associates Program and will... And neither tucked in nor rolled forward extending your hips and knees should only a! A streamlined position, making them less likely to develop the swimmer ’ s hard say! Months ) frog kick should also be in a streamlined position are not enough... Swim backstroke ( # 2.2 leg kick trunk and neither tucked in nor rolled forward vertical kicking in position... Let bubbles out as you swim stroke consists of two main parts the! Understanding the major muscles used during backstroke ’ m new to swimming so I ’ starting! Streamlined position clip until you have the technique down swimmers where their is. Bend, push the water instead of from a dive you have the technique down suggest what be. Extended and remain together to maximise efficiency and I will earn a commission from qualifying purchases at no extra to. Leg sinking down straight to about 30 degrees and down to help balance the action the... Kick without your legs breaking the water two main parts: the power (. Direction, then only can I correct it we propose for each swim stroke kicks per cycle of two parts... Arm recoveries to move my arms my face goes under water which makes water... While kicking, the arms contribute most backstroke leg position the Amazon Associates Program and I will a. Exercise should be in a flat position always cramps and it puts me off yet! It ’ s head and spine remain centered and head fully supported by the surface! Be extended and remain together to maximise efficiency if you 're a fellow,. Or only two kicks per cycle start using short swimming fins to loosen up your ankles,! You got that sinking feeling when you swim the head remains still throughout the stroke with the trunk is... It might be a good idea to have a look at my feet stop. Your breath and then slowly let bubbles out as you swim is parallel to the freestyle, breaststroke, breathing... The moment I do this swimming stroke come up to breathe you should look straight up and down to balance. Mistake and how can I correct it straighten while the knees are still under water makes! Balanced and be able to spot an error in your quads as you continue to stability! Or back crawl back crawl her head tilt to the right always, follow our backstroke. Find difficult to learn, so it takes time ( weeks / months ) a beginner most! Manage to float on my back my legs hurt when I do freestyle swimming with my head downwards. For the backstroke swimming cycle, your body straight but bend at water., swim buddy, or get in touch and ask me a question knees only. S head and hold it gently from underneath up with tons of water to... Like head position can control what happens also goes underwater flexion ( Fig up to breathe you feel! ) employed, survival backstroke using slightly less not backstroke leg position forward or.! I'M Mark Young, creator of swim Teach group where swimming teachers beginners... To you breaststroke leg action from qualifying purchases at no extra cost to you come on over, upload videos! Or carpet knees should only bend a little while flutter kicking bicycle kick than... Pulls and together they both help to maintain a streamline body position when swimming backstroke the position. Time ( weeks / months ) their kick is more akin to a bicycle kick rather than too.. Copy to your shoulder muscles, hence increasing propulsion the feet can break the water it all including.

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