4 Backstroke Mistakes & How to Avoid Them 🚨

Summary

In this video, US Masters Swimming Level 4 coach Linda Irish Bostick guides swimmers through four common backstroke mistakes and effective drills to improve technique. The video focuses on maintaining a still head, correcting hand crossover on entry, mastering the bent arm catch, and perfecting the flutter kick. Linda shares practical drills, such as using a cup for head position, the 2-2-2-2 drill for body rotation, and vertical kicking to improve form. These tips and drills aim to help swimmers achieve a faster, more efficient backstroke while minimizing the risk of injury.

Takeaways

• 😀 Backstroke requires swimming on your back with no visual cues, making it harder to stay on track.
• 😀 Backstroke is similar to freestyle and involves rotating along the vertical (head-to-toe) axis of the body.
• 😀 The key to improving backstroke is maintaining proper technique for smooth, straight swimming.
• 😀 The best backstrokers keep their heads still to ensure proper alignment and minimize drag.
• 😀 A fun drill to keep the head still involves balancing a cup of water on your forehead while kicking backstroke.
• 😀 Crossover on entry is a common mistake in backstroke, causing inefficient movement and potential injury.
• 😀 The 2-2-2-2 drill helps correct the crossover by alternating strokes with one arm and emphasizing body rotation.
• 😀 Proper backstroke hand entry should be just slightly wider than the shoulder with a straight arm to facilitate a good catch.
• 😀 Swimmers should bend their arms below the water for a more effective catch during the backstroke.
• 😀 To improve the backstroke catch, practice grabbing the lane line with a bent arm and pulling back while swimming close to it.
• 😀 Backstroke flutter kick should come from the hips, not the knees, with toes pointed and proper posture for efficiency.

Q & A

What makes backstroke a challenging stroke for swimmers?

Backstroke is challenging because it's the only stroke performed entirely on your back, making it difficult to navigate straight down the pool without visual cues. Additionally, swimmers must maintain proper technique while dealing with the unique movement pattern.

How are backstroke and freestyle similar?

Backstroke and freestyle are similar because they are both long-axis strokes, meaning swimmers rotate primarily along the vertical axis of their body. Essentially, backstroke can be seen as an upside-down freestyle.

What is the importance of head stability in backstroke?

Head stability is crucial in backstroke to maintain proper body alignment and streamline in the water. Excessive head movement can disrupt balance, slow down the swimmer, and lead to inefficient swimming.

How does the 'cup drill' help with head position in backstroke?

The 'cup drill' involves placing a small cup on the swimmer's forehead while performing backstroke. This drill forces the swimmer to keep their head still, promoting proper head alignment and improving overall technique.

What is the consequence of a crossover on entry in backstroke?

Crossover on entry, where the hand crosses the centerline, pushes water outward and slows the swimmer down. It can also lead to inefficient body positioning and potential shoulder injuries over time.

What does the 2-2-2-2 drill help swimmers focus on?

The 2-2-2-2 drill helps swimmers focus on proper arm placement and body rotation. It involves swimming two strokes with just one arm, alternating arms, and emphasizing the importance of entering the water slightly wider than shoulder-width with a straight arm.

Why is bending the arm under water more effective than a straight arm in backstroke?

Bending the arm under water allows swimmers to create a stronger catch and generate more propulsion. A straight arm provides less resistance and is less effective for pulling the swimmer through the water.

How does the 'lane line pull' drill improve backstroke technique?

The 'lane line pull' drill improves backstroke technique by helping swimmers focus on bending their arm to around 120-140 degrees while pulling on the lane line. This helps create a better catch and build a more effective stroke.

What is the proper technique for the flutter kick in backstroke?

In backstroke, the flutter kick should originate from the hips, not the knees. The toes should be pointed and turned slightly inward, and swimmers should maintain a straight body posture, avoiding leaning forward or sitting back like in a chair.

How does the vertical kicking drill help improve backstroke kicking technique?

The vertical kicking drill helps swimmers focus on proper flutter kick technique by requiring them to kick in deep water while keeping their body straight and toes pointed. It improves hip engagement and foot positioning, which are crucial for effective backstroke kicking.