How to Swim Backstroke For Beginners

Summary

This video offers a comprehensive guide to mastering the backstroke, whether you're a beginner or looking to improve speed and efficiency. It covers critical aspects such as head and body position, rotational movement, arm mechanics, and the flutter kick. Viewers learn drills for balance and rotation, including the water bottle exercise and 'three strokes and twelve kicks.' The tutorial also emphasizes backstroke's benefits for shoulder health, water feel, and overall swimming performance. Additionally, the video introduces the Aerofit breathing trainer to enhance lung capacity and breathing efficiency. By following these techniques, swimmers can boost strength, technique, and confidence in the water.

Takeaways

• 😀 Keep your head in a neutral position while swimming backstroke. Eyes should be looking up at the sky or ceiling to maintain proper alignment and prevent sinking.
• 😀 Keep your body flat and aligned, with your belly button above the surface of the water. This helps maintain balance and speed.
• 😀 Use rotational momentum from your hips to rotate your body, aiming for a 45-degree rotation on each side to maximize efficiency.
• 😀 Arm mechanics should mimic a windmill: one arm pulls under the water while the other recovers above. Focus on a high elbow catch underwater.
• 😀 When recovering your arm above water, your thumb should exit first, and your pinky should enter the water at a 11 and 1 position (like a clock).
• 😀 Flutter kick is key—kick from your hips with small, fast kicks, keeping the amplitude less than half a meter and toes pointed.
• 😀 Avoid bending your knees excessively while kicking; instead, focus on maintaining a steady rhythm and quick leg movement.
• 😀 Drills like the water bottle drill help reinforce balance and head position. Try balancing a half-filled water bottle on your forehead while kicking and stroking.
• 😀 The 'Three Strokes, Twelve Kicks' drill helps you improve rotation and balance. Pause on your side after three strokes for 12 kicks, then rotate with your hips.
• 😀 Backstroke offers excellent shoulder recovery and helps strengthen your lats, contributing to better freestyle performance and overall swimming technique.
• 😀 Consider using tools like the Aerofit Breathing Trainer to improve breath control, lung capacity, and overall swimming performance.
• 😀 Engage with the MySwimPro community for more swimming resources, training plans, and a platform to connect with swimmers worldwide.

Q & A

What is the most important aspect of body positioning when swimming backstroke?

The most important aspect is maintaining a neutral head position with eyes looking at the ceiling or sky, keeping the belly button above the water, and ensuring the body remains flat with some rotational movement.

How should your arms move during backstroke?

Backstroke involves rotational arm movements similar to a windmill: one arm pulls underwater while the other recovers above water. The recovery arm should exit the water thumb-first, then rotate so the pinky enters at the 11 or 1 o'clock position just outside shoulder width.

What type of kick is used in backstroke and how should it be performed?

Backstroke uses a continuous flutter kick, similar to freestyle. To perform it correctly, keep toes pointed, kick from the hips, keep legs mostly straight, and maintain a small amplitude of less than half a meter.

Why is backstroke considered beneficial for recovery and shoulder health?

Backstroke provides reverse rotation compared to freestyle and promotes a body position opposite to freestyle, breaststroke, and butterfly. This helps maintain shoulder health, strengthens lats, and improves feel for the water, which can enhance other strokes.

What is the purpose of the water bottle or cup drill mentioned in the video?

The water bottle drill helps swimmers develop balance and maintain proper head position on their back. By keeping a cup or bottle of water on the forehead while kicking and stroking, swimmers learn stability and body alignment.

How does rotational momentum contribute to an effective backstroke?

Rotational momentum allows swimmers to generate more power from the hips, making it easier to pull water effectively. Proper rotation also reduces fatigue and enables better arm positioning for the vertical forearm catch.

What is the 'three strokes and twelve kicks' drill, and what does it teach?

This drill involves taking three arm strokes followed by twelve kicks while pausing on your side. It helps swimmers develop rotational balance, learn side positioning, and improve comfort and control during backstroke.

How should swimmers manage arm entry and exit in backstroke?

During recovery, the arm should exit the water thumb-first and remain straight above the water. As the body rotates, the pinky should enter the water at the 11 or 1 o'clock position just outside shoulder width to ensure an effective stroke.

What are the benefits of maintaining continuous rotational movement rather than swimming completely flat?

Continuous rotation improves pulling efficiency, reduces fatigue, and maximizes water propulsion. Swimming completely flat limits the ability to pull water and can tire the swimmer more quickly.

How can the Aerofit breathing trainer help swimmers improve their backstroke performance?

The Aerofit breathing trainer improves breath efficiency, anaerobic threshold, and vital lung capacity. These benefits allow swimmers to swim faster, manage underwaters better, and enhance performance across all strokes, including backstroke.

Why is it recommended to include backstroke in every training session?

Backstroke not only promotes shoulder health but also strengthens lats, improves vertical forearm catch in freestyle, and develops overall body coordination, making it a valuable addition to any swimming program.