5 Backstroke Mistakes That Are Making You Slower

Summary

In this video, swimming expert Ferris shares the five biggest mistakes swimmers make when performing backstroke, from poor head position to incorrect hand entry and slow tempo. Each mistake is paired with practical drills designed to improve technique and efficiency. Ferris also emphasizes the importance of consistent training and having a clear plan to improve key skills like arm rotation, tempo, and wall push-offs. Whether you're a beginner or experienced swimmer, this video provides valuable tips to swim faster and smarter, with an exclusive workout to apply these techniques.

Takeaways

• 😀 Proper head position is critical in backstroke. Keep your head neutral with eyes looking up, not at your feet, to prevent your hips from sinking and reduce resistance.
• 😀 A great drill to improve head position is swimming with a cup on your head. Focus on keeping it stable while kicking, then add arm strokes to enhance efficiency.
• 😀 Hand entry and exit mechanics are essential. Exit the water with your thumb and enter with your pinky first to maintain proper arm positioning and body rotation.
• 😀 Practice the 'three strokes, 12 kicks' drill to reinforce proper hand entry, exit, and body rotation mechanics in backstroke.
• 😀 Avoid swimming with straight arms during the underwater pull. Aim for an early vertical forearm by bending your elbow after your pinky enters the water.
• 😀 Double arm backstroke is an excellent drill to practice bending your elbow and pulling the water with a powerful yet controlled motion.
• 😀 Increase your tempo for faster backstroke performance. A good drill for this is the spin drill, where you rotate your arms quickly without focusing on pulling the water.
• 😀 Improve your underwater dolphin kick technique. Whether you're aiming for speed or fitness, practicing dolphin kicks off the wall is essential for maximizing momentum.
• 😀 'Eyes on the prize' technique helps maintain a neutral head position during underwater push-offs. This ensures minimal resistance as you streamline off the wall.
• 😀 Training your walls effectively can make or break your backstroke performance, especially for short-course swimming. Add dolphin kicks to each 25 during kick sets for improved performance.
• 😀 Having a specific training plan is crucial for progress. Focus on improving one skill at a time, like arm speed, body position, or dolphin kick technique, to maximize results.

Q & A

What is the most common mistake swimmers make while performing backstroke?

The most common mistake swimmers make in backstroke is poor head position. Many swimmers swim with their head out of the water or looking at their toes, which causes their hips to sink and increases resistance. A neutral head position is essential to maintaining a proper body alignment.

How can swimmers improve their head position during backstroke?

A great drill to improve head position is to swim with a cup or water bottle on your forehead. This forces you to maintain a neutral head position while floating and kicking. Once you're comfortable, you can add arm strokes while keeping the cup balanced on your head.

Why is hand entry and exit important in backstroke?

Proper hand entry and exit are crucial for an efficient backstroke. Exiting the water with the thumb first and entering with the pinky helps maintain a straight arm during the recovery phase. A straight arm recovery reduces resistance above the water, while a bent elbow during the underwater pull maximizes the stroke's power.

What is the correct way to perform the backstroke arm recovery?

During the arm recovery phase of backstroke, the arm should be straight above the water, leading with the thumb. When the arm enters the water, it should do so with the pinky first, entering at a 10 o'clock to 2 o'clock angle just outside shoulder width.

How can swimmers work on their arm recovery mechanics in backstroke?

One helpful drill is the 'three strokes, 12 kicks' drill. After taking three strokes, pause on your side with one arm up, straight, while focusing on rotating and driving with your hips. Then perform 12 kicks, and repeat the drill, emphasizing arm recovery mechanics and rotation.

What is the problem with using a straight arm pull in backstroke?

A straight arm pull underwater in backstroke is inefficient. Swimmers should bend their elbows once the pinky enters the water, creating an early vertical forearm. This allows for a more effective underwater pull, similar to other strokes like freestyle, where the elbow bends to maximize the stroke's power.

What is the benefit of the 'spin drill' in backstroke?

The spin drill helps swimmers increase their arm tempo. By spinning the arms as fast as possible for short bursts (5-10 seconds), swimmers train their bodies to move at a higher tempo. This is essential for backstroke performance, where faster arm movement leads to a faster stroke rate and improved overall speed.

How does working the walls benefit backstroke performance?

Working the walls in backstroke is crucial because it helps swimmers maximize their momentum and speed off the wall. In competition, about 60% of the race happens underwater, so developing a strong push-off and efficient dolphin kicks off the wall can make a significant difference in performance.

What is the 'eyes on the prize' technique for backstroke?

'Eyes on the prize' refers to maintaining a neutral head position with your eyes on the ceiling or sky, especially during underwater phases. This helps reduce drag by ensuring proper body alignment, and it also ensures that you aren't forcing yourself to the surface too early, which would increase resistance.

How can swimmers develop their underwater dolphin kick during backstroke?

To develop the underwater dolphin kick, swimmers should gradually add dolphin kicks every 25 or 50 meters. For example, they might start with three dolphin kicks underwater, then increase the number as they progress. This builds the strength and flexibility needed for effective dolphin kicks during backstroke, particularly off the walls.