Backcrawl Swimming Technique Quiz

Swimming: Qualitative Analysis of the Back Crawl

• Backstroke is the only swimming style requiring a dorsal position throughout, except for turns.
• Backstroke developed from the inverted breaststroke style.
• Early swimmers (1930-1960) used a style inverted by Adolph Kiefer, recovering arms below the water's surface then moving them low and sideways above the water.
• In the 1960s, a more efficient "S" stroke became common.
• Modern backstroke technique is similar to front crawl, but the body is supine (lying on the back). This positioning forces a more lateral underwater stroke.
• Swimmers maintain a horizontal position in the water to reduce resistance.
• The head should be in a natural position, with the chin down, eyes looking upward and forward at approximately 45° to the surface. The head rests on the water, just below the ears.
• Hip flexibility is important for efficient strokes.
• Knees do not extend above the water's surface during a backstroke.
• Feet should not sink more than 40cm underwater and under the chest.
• The position of the head varies depending on the swimmer's buoyancy.
• Backstroke facilitates breathing. Arms and legs should perform corresponding rhythmic movements.
• Backstroke is one of the two or three fastest styles.
• Key elements of backstroke arms stroke phases: entry and stretch, first downward movement, catch, first upward movement, second downward movement, second upward movement, recovery.
• Arm entry in the water ideally takes place while the opposite arm begins or is completed in the downward movement.
• The arm should be fully extended in front of the swimmer's shoulder during entry, with the palm facing outwards to facilitate water edgewise entry.

Introduction

• The backstroke is one of the most popular competitive swimming styles. This applies for 25 and 50m pool competitions
• Distances for backstroke are commonly: 50m, 100m, 200m
• Multiple backstroke styles exist for different distances.

Alignment: Horizontal

• Maintained throughout the stroke to minimize resistive drag.
• Head position is crucial in preventing drag, angled at approximately 45 degrees.
• Specific parts of the body like the ears, head and hips should remain consistent to form a uniform shape in the water.

Alignment: Lateral

• Body rotation is key during the stroke.
• Hips and legs should stay at shoulder-width.
• The body is rotated from side to side, coordinated with the upward and downward arm movements to avoid shifting side to side due to recovery and the underwater portion of each stroke.
• Lateral alignment is needed to maintain balance.
• The first upward movement of one arm coincides with the initial downward movement of the other arm.
• Rotation begins and ends as the arm crosses the shoulder line.
• Arm rotation should occur in the same direction, preventing swinging.

Importance of Rotation

• It helps prevent unwanted swinging of the hips and legs. It ensures the stroke occurs consistently and smoothly.
• Ideal turns are achieved when arms and body rotate approximately 45 degrees alongside each other.
• Proper rotation, timing and execution are needed.
• The lower body should follow the arms during the process of rotating.
• A swimmer rotates to their left with their left arm during the recovery phase.
• The rotation continues until the first upward phase of the stroke is completed.

Breathing

• Breathing should be done naturally, inhaling during one arm's recovery phase and exhaling during the other's recovery phase.
• The head needs to be out of the water frequently.

Arm Actions

• Entry and Stretch
• First downward movement
• Catch
• First upward movement
• Second downward movement
• Second upward movement
• Recovery

Entry and Stretch

• The entering arm completes its downward movement when the other arm enters the water.
• The arm is extended in front of the shoulder, with the palm facing outwards.
• The arm entry should be smooth.

First Downward Movement

• The objective is to place the arm in position to create propulsion, supporting the head and shoulders during the recovery.
• The elbow should be bent.
• The palm gradually rotates downward, following water entry.

Catch

• The hand is about 45-60cm from the surface and 60cm from the shoulder.
• The elbow is bent at approximately 90 degrees.
• The forearm should be aligned with the hand.
• There is minimal movement or speed, focused on posture.

First Upward Movement

• A semicircular motion starting at the grip and ending when the arm is close to the water's surface in front of the shoulder.
• The elbow remains bent at 90 degrees.

Second Downward Movement

• The arm extends downward from the elbow below the body and parallel to the water.
• Push downward, directed horizontally backward, ending the phase when the arm extends fully below the body.
• The hand faces downward toward the pool bottom.

Second Upward Movement

• The palm rotates upward as the arm moves upward, parallel to the water, near the swimmer's back.
• The arm only moves a short distance, keeping a straight position.
• The arm movement continues until it approaches the swimmer's back.

Recovery

• The palm is turned outward to prevent drag during water entry.
• It helps to rotate the body and shoulder.
• The hand enters the water with the pinky finger first.
• The speed of the hand decreases as the downward phase ends, increasing as the arm fully extends.

Recovery & Exit

• Internal rotation of the arm and hand.
• The arm and hand leave the water smoothly.
• The goal is to have a relaxed hand.
• Breaking inertia is achievable as well as using the shoulder to overcome inertia to maintain a smooth stroke

Common Mistakes

• Stretch arm too much or too little at entry.
• Push water to the side instead of straight during first downward movement.
• Paddle the hand vertically during the first upward movement.
• Move the hand backwards toward the thigh during the second downward movement.
• Use the fingertips to execute the second upward movement or lean the hand inward during the same movement.

Turn in Backstroke

• Approach the wall smoothly.
• Prepare before touching the wall.
• Perform a quick somersault before your final movement.
• Touch the wall with your feet and hands, ensuring a smooth turn..
• Produce a streamlined body position with your arms and body parallel to the water upon contact.
• Resume the backstroke motion as you get ready to resurface.
• Use counting to achieve a faster and more accurate turn using flags as a marker.

Diving

• Starting jumps or dives in swimming are critical to race success.
• Diving techniques depend on the race's type.

On-Block Position

• Standing on the block, with toes touching the edge, heels hanging off, with close together feet, and toes pointing forward.
• The body is angled slightly forward, balanced on the ball of one's feet.

Take Your Mark

• The pose is a crouched position with one foot in front of the other.
• The hands are gripping the front edge of the block.

Reaction Time

• React quickly to the starting signal to propel the swimmer's body off the block.

Jump and Entry

• A forceful leg push from the starting block propels the swimmer's body explosively, maximizing initial speed. Swimmers need to minimize drag by aligning in the water.

In-Water Position

• At water entry, swimmers position themselves with the backstroke bar located at the water's surface.
• Ensure swimmers position their feet under the water surface, close to the wall.

Reaction Time

• Using the starter's signal or beep, start the backward jump, then somersault after the jump.

Coordination of Arms

• Maintain good lateral and horizontal alignment between the arms.
• One arm's entry corresponds with the other arm completing its second downward movement.
• The upward movement of the first arm coincides with the second downward movement of the other arm, smoothly transitioning.
• The rotation side change occurs when the recovering arm passes over the head

Leg Movement

• Consists of ascending (propulsive), descending, and diagonal movements. This is commonly used in 200m distance races as they are needed 6 times.
• Supporting the body's horizontal and vertical alignment are additional functions of legs, in conjunction with propulsion.
• Diagonal movements help facilitate body rotation.

Upward Movement of Legs

• Consists of leg extensions, starting with hip flexion, following by knee extensions, finishing with partial foot flexion.
• The knee flexes downward, bringing the thigh upward aided by water pressure, after crossing the body line.
• Foot positioning is inverted for plantar flexion to aid the body's movement.
• The thigh passes the hip after the knee extension, ending with the leg extending under the surface, increasing speed throughout the exercise. Legs in backstroke are angled 10 degrees more than a crawl, to minimize drag.

Downward Movement of Legs

• The previous movement's end initiates the downward leg movement phase.
• The thigh moves downward while the leg and foot continue the upward movement.
• The hips extend slightly following the body line.
• Legs and feet should be maintained in a relaxed, extended position with natural movement.

Swimming Flags

• Flags are used in competitive swimming to indicate the boundaries for swimmers.
• Flags aid safety and provide cues to swimmers, particularly to identify lanes, water boundaries and the location of the wall.
• The most common type of swimming flags is colored backstroke flags hanging over the lanes from the ceiling or ropes.
• The flags are positioned about 5 meters away from the wall to help swimmers performing the flip turns.