Backcrawl Swimming Techniques

Swimming: Qualitative Analysis of the Back Crawl

• Backstroke is the only swimming style that requires a dorsal (on the back) position throughout, except for turns.
• Backstroke developed from an inverted breaststroke style.
• From 1930 to 1960, swimmers used a style developed by Adolph Kiefer, with arms out from sides below the surface; recovery was low and sideways above water.
• By the 1960s, swimmers adopted an "S" stroke, flexing arms at the start, then extending them, and recovering above the head.
• Modern backstroke mechanics are similar to front crawl, but in a supine position, which makes underwater strokes more lateral.
• Arms and feet move alternately, never underwater except for exits and turns.
• The backstroke facilitates rhythmic breathing.
• It's typically the 2nd or 3rd fastest style.

Alignment Horizontal

• Swimmers should maintain a horizontal position to the water surface to minimize drag.
• The head should be in a natural position relative to the spine with chin down, eyes looking up and forward (45° to the surface).
• The head rests on the water, with the surface line just below the ears.
• Head position varies depending on the swimmer's buoyancy.
• Hips should be slightly flexed to avoid breaking the surface with the thighs during upward stroke movement.
• Legs' descent should not exceed approximately 40 cm below the surface, depending on the swimmer's size and posture.

Alignment Lateral

• Hips and legs should stay between shoulder-width apart at all times.
• Body rotates from side to side, coordinating with the arm's upward and downward movements.
• Rotation prevents lateral shifting during recovery and underwater strokes.
• Rotation continues until the first upward arm movement is complete.
• Diagonal leg movements assist body rotation.
• Rotation should follow the movement of the arm, rotating in the same direction.
• Arms start and end with the arm's upward movement.

Arm Actions

• Arm Actions have the following phases
  • Entry and stretch
  • First downward movement
  • Catch
  • First upward movement
  • Second downward movement
  • Second upward movement
  • Recovery

Entry and Stretch

• The entering arm performs the second downward movement by the other arm..
• The extended arm is positioned in front of the shoulder.
• The palm is facing outwards, sliding into the water edgewise; the entry should be smooth.

First Downward Movement

• Purpose of the movement is for propulsive force by placing the arm in the correct position, supporting the head, and shoulders while the other arm is in recovery.
• Move the arm downward.
• Flex the elbow.
• Rotate the palm from outward facing at entry to downward facing..

Catch

• Hand is 45-60 cm below the surface, 60 cm laterally from the shoulder..
• Elbow flexes to almost 90 degrees. Forearm and hand are aligned (no flexion or extension).
• Little movement or speed is expected in this phase.

First Upward Movement

• This is the first propulsive movement.
• It is a semi-circular movement.
• Starts from the catch position with the arm ending close to the surface in front of the shoulder..
• Elbow should be kept flexed at approximately 90 degrees.

Second Downward Movement

• Arm is extended downwards below the body.
• Swimmers push back against the water with near-horizontal direction (first part of second stroke).
• Second part of the movement is directed backward and downward.
• Movement ends with the arm fully extended under the body with the palm facing down and to the bottom of the pool.

Second Upward Movement

• It's an upward arm movement.
• Swimmers turn their palm upward to push against the water; the movement continues until the arm returns to the back of the body.
• The arm should be straight during this second movement..
• This movement should be brief and not extend until the arm reaches the surface.

Recovery

• The swimmer's palm is turned outward, allowing a smooth entry into the water.
• The inertia created by the body needs to be overcome by rotation toward the arm, while raising the arm performing the recovery.
• The hand should emerge from the water with the little finger first; the hand's speed decreases after relaxation.
• The palm faces outward continuously during the recovery.
• Hand and arm should be relaxed to allow for rest between strokes.
• Drag can be minimized by putting arms smoothly into the water. The shoulder is kept high while the arm is being recovered over the swimmer's head.

Recovery & Exit

• Internal rotation of the arm to the arm's edge, exit with the thumb.
• Breaking the inertia by rolling the shoulder out; rotate outward.
• Maintain a relaxed arm and hand.

Breathing

• Breathe in and out as desired.
• Inhale during the recovery of one arm, exhale during the recovery of the other arm.
• Head should be out of the water.

Leg Movements

• Legs move alternately, in ascending (propulsive), descending, and diagonal movements.
• Legs help stabilize the body during the stroke and assist for horizontal alignment and body rotation.
• Upward leg movement is a propulsive phase beginning with hip flexion followed by knee extension and ending in partial foot flexion.
• Knee flexion begins in downward movement following the body line. The pressure causes further flexion bringing the thigh upward with inverted plantar flexion of the foot, increasing speed.
• Legs flex more than in crawl due to the supine position, reducing drag.
• Downward leg movement is a rebound effect that moves the thigh downward while the leg and foot continue to ascend. The leg should be extended but relaxed, and descending at a slow speed.

Diving

• The starting jump or dive is crucial for maximizing race outcomes.
• The starting technique varies based on the race type: front crawl, breaststroke, butterfly, backstroke.

Front Crawl - Breaststroke - Butterfly (On-Block Position)

• Stand on the block with toes gripping edge, heels hanging off; feet close together; toes point forward; weight on balls of feet; body slightly inclined forward.

Front Crawl - Breaststroke- Butterfly (Take Your Mark)

• Position may vary slightly. Commonly involves a crouched stance with one foot slightly in front of the other and hands gripping the front edge of the block..

Front Crawl - Breaststroke - Butterfly (Jump and Entry)

• Push forcefully off the block with legs for explosive, powerful initial speed.
• Enter the water with an efficient body position to minimize drag; fingertips to toes.

Back Crawl (In-Water Position)

• Swimmers start in the water, holding a backstroke bar at the water's surface.
• Extend legs underwater, positioning your feet just below the surface.

Back Crawl (Reaction Time)

• Listen to the starter's signal, initiating a backward jump off the bar.

Back Crawl (Jump and Rotation)

• Push off the bar with your feet, performing a backward somersault underwater.
• Stretch body out to begin Backstroke swim once somersault is complete.

Backstroke Turns

• Approach the wall with a steady, powerful stroke.

• Start preparation a few strokes before reaching the wall.

• Initiate the turn by counting your strokes from the flags.

• Increase stroke rate to generate more speed as you approach the wall.

• Perform a somersault to the wall and tuck your chin to your chest

• Your body should rotate backward underwater as you somersault..

• Touch the wall with your feet.

• Push off the wall using legs, forceful and streamlined push.

• Touch wall with closest hand simultaneously with your feet, ensuring a legal turn.

• Maintain a streamlined position. Your body should be aligned and parallel to the water's surface with arms stretched above your head after the push.

• Initiate Backstroke swimming motion as you resurface.

• Resume regular stroke rate and technique to continue the Backstroke.

Flags

• Flags are vital to ensure safety and offer visual cues in swimming, especially competitive swimming.
• Flag positioning above the lanes and about five meters from the wall helps with turns.