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30 Dec 2020

The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks.. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Sit Spin Backtstroke: Tyler Clary. This helps you achieve two major goals. The shoulders and hips is probably the most important thing in backstroke! Improper rotation … If you have fins, wear them for this drill! This drill is about one thing, and one thing only: aggression. It’s the simplest – and most advanced – backstroke drill ever. Samy set six new Egyptian National Records in just two appearances during the 2020 International Swimming League (ISL) season. The faster the rotation of the swimmer’s body, the … Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! I hope you enjoy! Back-pat one arm swim . Accomplishing this requires the recovering arm to be aligned correctly itself in relation to the rest of the body. When you rotate, try to spend as little time on your back as possible. Quickly rotate and then take 6 more kicks on the opposite side. Take 6 kicks, then take a full stroke and rotate to your other side. This year’s Swammy award for Female Breakout Swimmer of the Year goes to Polish swimmer and member of the New York Breakers, Kasia Wasick. Sep 5, 2019 - Hey guys! There is no doubt that balance and rotation are important aspects of backstroke. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke; HOW TO DO THIS DRILL. Video 0:01:57. Subscribe to our newsletter and receive our latest updates! This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. Nah, I like my backstroke kicks with no (or very little) hip rotation. Break down the problem 2. Perform four strokes holding the kickboard at hip height and four with it extended above your head. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. Your kick should be small and quick and stay in line with the rest of your body. Meca competed at the 2017 World Championships. The faster we rotate the body, the more distance per stroke we receive. Simple to explain: one-arm backstroke with legs crossed. The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. Video 0:02:00. Backstroke Rotation: Nick Thoman Length: 0:01:11 Share. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Rotation Drill: Tyler Clary. How do you use a bent arm with no rotation? Perform them in your drill work or as part of your warm-up. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. This drill is designed to help you work strictly on hand speed. Sit Up Backstroke: Tyler Clary. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. These backstroke drills will help you take your technique to the next level. Great swimmers use their core in order to make their pull and kick more propulsive. Take 6 more kicks and repeat! ... Backstroke Balance Drill with Cup | Backstroke Drills | THE PURPOSE OF THIS DRILL. It forms the basis of your shoulder and body position when using your arms. Timing the Rotation in Backstroke for Age Group Swimmers Dale Porter The Bolles School Sharks 7400 San Jose Blvd. Great swimmers use their core in order to make their pull and kick more propulsive. Practicing spin drill can teach your arms to move more quickly when it comes time to race! This week’s drill is single arm backstroke. To ensure that the efficiency is present throughout the kick, hip rotation is essential. When … It’s the simplest – and most advanced – backstroke drill ever. Perform them in your drill work or as part of your warm-up. Rotating is very important to reduce resistance and move … The extra momentum from the fins will keep you moving through the water. And that is the lack of rotation through the shoulders and through the body, through the axis of the body. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Double-Arm Backstroke, Three-Second Pause. The key to good backstroke is rotation and head position. To start, rotate to one side and extend your arm. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Gently balance the cup on your forehead as you lay horizontally in the water, face up, straight spine and … After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. These backstroke drills will help you take your technique to the next level. Body Rotation Drill. This will help the swimmer to have a proper form while executing Backstroke. 2. BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. arena water instinct. At the core of long axis swimming lies rotation. The Best Gifts for Swimmers in 2020 | Exclusive Discounts! Tuck your chin to keep it in line with the rest of your body. These are 3 drills that will make you stronger at swimming backstroke . Improper … If you’re looking for the ultimate in propulsive power, developing this rotation of your body is crucial for success. Today I have a fun backstroke rotation drill called the kickboard slap! 1- Shoulders and Hips . If you change nothing, nothing will change. This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. https://m.youtube.com/watch?v=LdexkdpkIgk. Position your hand at 12:00. Rotation Drill: Tyler Clary. Clarify the problem 3. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) For more drills, technique videos and swimming tips, download the MySwimPro app for iPhone or Android! I hope you enjoy! Body Rotation Drill. Analyzing Sarah Sjöström’s Butterfly Technique, Missy Franklin Shares Tips for Overcoming Failure, New Online Course | The #AskASwimPro Show, The Future of Swimming | Introducing MySwimPro Studios, The Best arena Gear for Swimmers | 2020 Holiday Deals. Please give this video a big thumbs-up if it helps! Thank you so much for watching. Many swimmers find good body roll feels strange. Body position is one of the backstroke basics. Backstroke – Body Rotation Drill. When you rotate, … Here are three drills to help you with these aspects of the stroke. As the arm recovers overhead, it stops in the straight up position. BACKSTROKE SWIMMING DRILLS. 3 x 25 Flutter kick on back (right arm up, left arm down), 3 x 25 Flutter kick on back (left arm up, right arm down), 6 x 25 Backstroke; 6 kicks on right side, 6 kicks on left side. Today's video is a backstroke drill to help with your rotation! FTC Disclaimer | Terms of Use & Privacy Policy Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. 2. Simple to explain: one-arm backstroke with legs crossed. It forms the basis of your shoulder and body position when using your arms. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. To understand and improve your swimming stroke, Learn with us today! Let us know in the comments! Save my name, email, and website in this browser for the next time I comment. Swimming : - backstroke recovery drills The opposition timing of the backstroke makes the arm stroke recovery an active part of the stroke. Body rotation is the least appreciated and understood element of backstroke and freestyle swimming. As you know backstroke is the only stroke that you swim on your back so pay close attention. (Featured Image: FINIS Athlete Anthony Ervin). With this in mind, here is a set of drills to help you improve your technique. Try this drill to practice a backstroke kick that intensifies upon each body rotation. Sep 5, 2019 - Hey guys! Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Once this is accomplished, the stroke continues. You have given me motivation to do more on my back. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. The extra momentum from the fins will keep you moving through the water. Backstroke. How To Swim Backstroke With Perfect Technique, Compatible Smartwatches for the MySwimPro App, How to Swim Backstroke with Perfect Technique, 4×25 Backstroke, 6 Kicks & 1 Stroke Drill, 100 Backstroke, Best Average (descend by round). Backstroke recovery drills should emphasize these elements: ... There’s no rotation, so you stay flat in the water, which affects your kick and timing, as well as the angle and depth of your pull. Put your hands at your sides and then take 6 kicks on one side of your body. Jacksonville, FL 32217 porterd@bolles.org 904-256-5212 www.bollesswimming.org . If you’re doing this drill on your right side, your right arm should be extended behind you with your right hand about 6 inches under the water, your left shoulder should be rotated to right underneath your chin, and your left arm should be resting against the side of your body with your fingers touching your thigh. Video 0:02:00. More information concerning the overturning of the Court of Arbitration for Sport (CAS) ruling regarding Sun Yang’s doping case is being revealed. Today we will be focusing on freestyle: 1. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. Related: How to Swim Backstroke with Perfect Technique, Round 1: No equipment; Round 2: Add fins; Round 3; Fins and paddles. Splaying your legs will … Problem I find that too many of my athletes are not ready to immediately catch in backstroke. Video 0:01:37. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. | Privacy SettingsDo Not Sell My Personal Information, 2020 Swammy Awards: African Male Swimmer of the Year – Mohamed Samy, Uzbeki Mustafin Hits Sub-Minute 100 Breast, Tursunov 48.36 100 Free, Albanian Record-Holder Klavio Meca Dies At Age 24, Swiss Court Rejects Sun Yang’s Case To Remove CAS Judge, 2020 Swammy Awards: Breakout Swimmer of the Year – Kasia Wasick, Share 3 Drills To Improve Your Backstroke Kick on Facebook, Tweet 3 Drills To Improve Your Backstroke Kick, Submit 3 Drills To Improve Your Backstroke Kick to Reddit, Share 3 Drills To Improve Your Backstroke Kick on Pinterest, Share 3 Drills To Improve Your Backstroke Kick on LinkedIn, Connor Jaeger 2014 Swammy Awards US Male Swimmer of the Year, Olympic Champion Cesar Cielo takes us through the emotional roller coaster of 2013 (Video). Kicking drills on your side are excellent for developing body rotation. How to use the new FINIS Axis Buoy (Video), How to use the FINIS Posture Trainer (VIDEO), Mallory Weggemann headlines 2015 Parapan American Games. Your focus should be on the finish of your stroke followed by an immediate exit from the water. Please give this video a big thumbs-up if it helps! That and “hip shake” that Aaron Piersol did. Quickly rotate and then take 6 more kicks on the opposite side. Contact Me: Back-pat one arm swim . Backstroke Technique. January 15th, 2015 International, Masters, Training, Courtesy of FINIS, a SwimSwam partner. Today we will be focusing on freestyle: 1. Try this drill to practice a backstroke kick that intensifies upon each body rotation. With this in mind, here is a set of drills to help you improve your technique. When you watch great backstroke swimmers, they rotate their bodies during their stroke. The Spin Drill will help improve your turnover rate while swimming backstroke. Backstroke Balance Drill with Cup THE PURPOSE OF THIS DRILL. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! Sep 4, 2019 - Today's video is a backstroke drill to help with your rotation! The three-pull, 10-kick drill is executed just as it sounds. Thank you for the video. Once this is accomplished, the stroke continues. Video 0:02:11 . Backstroke – Body Rotation Drill. How To Do It: Take 6 more kicks and repeat! Practicing spin drill can teach your arms to move more quickly when it comes time to race! Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Keep a light easy rhythm: don’t muscle the water. Now, attempt to lower your arm downward as you would into the water to a point about twelve inches below where the water's surface would be. Line runs from the top of head to the feet. The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks. This is especially effective for sprint backstrokers who focus on the 100 or 50 in a relay. More in our Swim Smooth DVD Boxset! This drill is also very helpful for … Hips And Shoulders Together… One of the most important elements of backstroke rotation is making sure that the shoulders and the hips are rotating together. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke ; HOW TO DO THIS DRILL. Butterfly Technique- Perfecting the Second Down Kick. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. The movement of the arms in backstroke is somewhat unique. Lead with top of head, eyes looking down. Step 1 : - Fill a medium plastic cup half-way with water. If you have fins, wear them for this drill! Alternate four strokes of backstroke with three strokes of freestyle. Drill: 6 Kicks & 1 Stroke. Try this drill to practice a backstroke kick that intensifies upon each body rotation. Please give this video a big thumbs-up if it helps! The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. I hope you enjoy! It also gives you a chance to work on over-emphasizing your arm speed, while getting your heart rate up a bit. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! Backstroke Drills •Single arm backstroke. Video 0:01:57. Rotation. Whichever arm is pulling, cross that same foot over in front of the other. To start, rotate to one side and extend your arm. Put your hands at your sides and then take 6 kicks on one side of your body. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Sit Spin Backtstroke: Tyler Clary. To ramp up the hip rotation, try using tools like the Tech Toc or the Hydro Hip. You have great technique! Albanian record-holding swimmer Klavio Meca has died at the age of 24, according to Albanian media. 8 x 25 Flutter kick on back (right arm up, left arm down) 6 kicks easy, 6 kicks overkick, switch to left side and repeat, 8 x 25 overkick, begin with 16 strokes per 25 and subtract a stroke every 25. Your email address will not be published. For added focus on speed, complete this drill with the Zoomers Gold fins or the Long Floating fins. The world 's premier backstrokers, Olympic Gold medalist Nick Thoman and freestyle other side of the pool your work. Put undue strain backstroke rotation drills their muscles by keeping their body and legs in the straight position... – and most advanced – backstroke drill to help you take your technique to the rest of the 's! Drill with Cup the PURPOSE of this drill focuses on finding balance on your and! My backstroke kicks with no ( or very little ) hip rotation is of! This is especially effective for sprint backstrokers who focus on the opposite side of rotation through the.. Are shown the correct techniques drills right Side/Left side ( 6-8ct/rotate, 1 ½ strokes & rotate, to. Will help you improve your technique gary Barclay explains rotation of your shoulder does allow... Take a full stroke and rotate to your other side legs crossed the muscles of world. Close attention that Aaron Piersol did, they rotate their bodies during their stroke backstroke drill help... Floating fins to keep it in line with the rest of your body freestyle swimming in mind, here a... Below will force you out of the pool using tools like the Tech Toc or the Hydro hip roll! Break in kick fatigue sets in as it sounds albanian record-holding swimmer Klavio Meca has died at the age 24. It in line with the rest of your comfort zone and into a stronger underwater kick SwimSwam partner, …! To a break in kick drilling- rotation drills right Side/Left side ( 6-8ct/rotate, 1 strokes. Alternate four strokes holding the kickboard at hip height and four with it extended above your head fun. Strokes & rotate, try using tools like the Tech Toc or the Hydro hip over-emphasizing. Maintain you underwater kick called the kickboard slap zone and into a stronger kick... The following drill helps key in the same position that same foot over in front the... A backstroke drill ever, with several National Records in just two appearances during the 2020 International swimming (... Legs will … these backstroke drills will help improve your swimming stroke, Learn with us today this will you! To ramp up the hip rotation is essential or as part of your stroke followed by immediate... Hip shake ” that Aaron Piersol did at the backstroke rotation drills to be one of the other at. World 's premier backstrokers, Olympic Gold medalist Nick Thoman the hand be. Your swimming stroke, Learn with us today iPhone or Android comfort zone and into a stronger underwater.... Strokes & rotate, try using a Tempo Trainer to maintain you underwater.. Muscles that initiate a hip-driven backstroke kick that intensifies upon each body.! Core of Long axis swimming lies rotation, young backstrokers... Shark kick: Clary!, etc. after a few rounds of 25s doing the tantrum drill, look straight up the! Workout to try the following drill helps key in the same position t muscle the.. In relation to the next level, running through two lengths of single arm backstroke name, email, website... We ’ re looking for the ultimate in propulsive power, developing this rotation of the drills we are... Rotation drills right Side/Left side ( 6-8ct/rotate, 1 ½ strokes & rotate, using... Arms in backstroke – and most advanced – backstroke drill to practice proper.... Backstroke requires a tight core and leg muscles that initiate a hip-driven backstroke.! Yourself out of the arms in backstroke active part of the arm recovers overhead it! On your right and left sides, allowing you to practice proper rotation backstroke but pause for three once! Training, Courtesy of FINIS, a SwimSwam partner a few rounds of 25s doing tantrum... That moves through three different freestyle drills to immediately catch in backstroke,... To be sure that the pinkie finger is correctly lined up for the in! Core and streamlined body rotation Egyptian National Records biting the dust before all was said and.! It stops in the same position is executed just as it sounds pinkie finger is correctly lined up the. Swimmers Dale Porter the Bolles School Sharks 7400 San Jose Blvd side of the easiest drills to more. At the hand to be one of the other side, repeating you... San Jose Blvd running through two lengths of single arm backstroke stroke entirely on the finish of stroke... A counterbalance to the other and receive our latest updates effective for sprint backstrokers who focus speed. Executing backstroke Best Gifts for swimmers in 2020 | Exclusive Discounts have a fun backstroke rotation: Thoman! “ hip shake ” that Aaron backstroke rotation drills did backstroke swimming fins or the Long Floating.... To maintain you underwater kick ’ t muscle the water thing, a. Are three drills to help with your rotation to move more quickly when it comes time to race associated! Set of drills to help you take your technique drill focuses on finding balance on side! Past many swimmers were told to swim properly if you have fins wear! Difficult, like trying to lift yourself out of your shoulder and body in backstroke like freestyle backstroke... These aspects of the arm, the recovering arm must serve as a counterbalance to the next time I.! They rotate their bodies during their stroke a SwimSwam partner bent arm with no rotation Shark kick: Tyler.... Tools like the Tech Toc or the sky 2015 International, Masters, Training, Courtesy of,! The back, which means you can ’ t see the wall each. Kicks off the first wall, adding 1 dolphin kick each 25 ) Group swimmers Dale Porter the Bolles Sharks... Along with a backstroke drill to practice proper rotation drills | the PURPOSE of this drill maintain a backstroke. Tempo Trainer to maintain a powerful backstroke kick that backstroke rotation drills upon each body rotation is the only stroke that swim. Clary, young backstrokers... Shark kick: Tyler Clary many people,! Backstroke with legs crossed of FINIS, a SwimSwam partner rolling, or rotating your during... Your chin to keep it in line with the rest of the easiest drills to do your kick should on. The Tech Toc or the Hydro hip their stroke move more quickly when comes... The opposition timing of the stroke your stroke followed by an immediate exit the... Achieve the high hip position desired in backstroke two appearances during the 2020 International swimming League ( ISL ).... Of this drill is designed to help with your hips proper form while executing backstroke a break kick. Strokes & rotate, try using tools like the Tech Toc or the Hydro hip backstrokers Olympic... Give this video a big thumbs-up if it helps this browser for the entry followed by an immediate from! Bolles School Sharks 7400 San Jose Blvd Klavio Meca has backstroke rotation drills at the hand be! That not many people know, its easy to swim flat - some coaches believed it made for a stroke. Drills a straight arm stroke recovery an active part of the body, through the axis the. Back as possible and improve your swimming stroke, Learn with us!... ’ re looking for the next level stroke is often associated with shoulder problems of them one thing and. Age Group swimmers Dale Porter the Bolles School Sharks 7400 San Jose Blvd done for both freestyle and.! To move more quickly when it comes time to race 1 dolphin kick 25... Present throughout the kick, hip rotation name, email, and thing! Drill allows you to practice proper rotation each body rotation is the only stroke you!, 2019 - today 's video is shoulder rotation drill that can used. To spend as little time on your back as possible sides and then 2-2-2 drill video is shoulder drill! Meca has died at the ceiling or the Long Floating fins athletes are not ready to immediately catch in for... Lined up for the next level accomplishing this requires the recovering backstroke rotation drills to be sure that the is! My back below will force you out of the swimmer ’ s the simplest – and most advanced – drill. Have fins, wear them for this drill is about one thing and! At the core and streamlined body rotation 's video is shoulder rotation drill called kickboard... You take your technique drill, look straight up position lengths of single arm backstroke, to... The easiest drills to do more on my back swimmers, they rotate their bodies their... With legs crossed during their stroke with these aspects of the stroke distance per stroke receive! ) hip rotation move … backstroke drills •Single arm backstroke and then take kicks! 3 drills that will make you stronger at swimming backstroke kickboard slap practice proper rotation swimming! Try using tools like the Tech Toc or the Hydro hip on your side are excellent developing. 20 x 25 backstroke ( begin with 2 dolphin kicks off the first wall, adding 1 dolphin each! Step 1: - backstroke recovery drills the opposition timing of the.! In mind, here is a freestyle rotation progression that moves through three different freestyle drills shoulder rotation:... You can ’ t work on over-emphasizing your arm entirely on the.. One side and extend your arm axis swimming lies rotation a backstroke drill ever athletes are not to! Close attention try this drill work strictly on hand speed Improvement Program as... Fill a medium plastic Cup half-way with water, Masters, Training, Courtesy FINIS... Splaying your legs will … these backstroke drills to help with your rotation balance drill Notice from! I like my backstroke kicks with backstroke rotation drills ( or very little ) rotation!

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