Backcrawl Swimming Techniques

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Questions and Answers

What is the correct position for the head during backcrawl swimming?

Chin down and looking to the sides

Chin up and neck relaxed

Chin down in a neutral position (correct)

Head tilted back to increase buoyancy

How should the hips and legs be positioned during backcrawl?

In line with the shoulders but elevated

Alternating in and out of shoulder-width

Within shoulder-width at all times (correct)

Wider than shoulder-width apart

What action should occur as the arm moves upward during backcrawl?

The body shifts laterally to assist movement

The hips should drop slightly

The body rotates in the same direction as the arm (correct)

The head must turn towards the arm

What is the primary purpose of rotating the body from side to side during the backcrawl?

To coordinate with arm movements and maintain balance Signup and view all the answers

When does the shoulder start to exit the water during the backstroke?

When the hand passes over the head Signup and view all the answers

What is the recommended position of the body to prevent lateral movements during recovery and underwater stroking?

Rotating around the axis with controlled movements Signup and view all the answers

What should the swimmer focus on to maintain balance and alignment during the backcrawl?

Coordinating arm and body movements Signup and view all the answers

What should be done in the recovery phase after the upward movement in backstroke?

Start the recovery with the palm facing downward. Signup and view all the answers

Which of the following is a common error regarding the position of the body during backstroke?

Swimming with the head up too high. Signup and view all the answers

What should swimmers do just before reaching the wall during their turn?

Perform a quick somersault by tucking the chin and knees. Signup and view all the answers

When pushing off the wall, swimmers should aim for which of the following?

A powerful and streamlined push off the wall. Signup and view all the answers

What mistake should be avoided in the legs during backstroke swimming?

Kicking too deep when swimming. Signup and view all the answers

What is the initial position of the arm when entering the water in backcrawl?

Arm extended in line with shoulder and palm outwards Signup and view all the answers

What is the primary objective of the first downward movement in backcrawl?

To prepare for propulsion and support the head and shoulders Signup and view all the answers

What angle should the elbow be flexed to during the catch phase of backcrawl?

Almost 90º Signup and view all the answers

How should the palm of the hand be oriented during the entry phase of backcrawl?

Facing outward Signup and view all the answers

What is the recommended depth of the hand during the grip phase in backcrawl?

45 to 60 cm from the surface Signup and view all the answers

Which motion should occur as the elbow moves downward in the first downward movement?

The palm should rotate downward Signup and view all the answers

What happens when the opposite arm stops pushing backward in backcrawl?

The first downward movement starts Signup and view all the answers

What is the appropriate configuration of the hand during the catch phase?

Aligned with the forearm, no flexion or extension Signup and view all the answers

What role does the elbow play during the first downward movement of backcrawl?

It should be flexed to orient the hand downward and back Signup and view all the answers

What is the angle at which the legs are flexed in backcrawl compared to crawl?

10º Signup and view all the answers

What initiates the downward movement of the legs in backcrawl?

The end of the upward movement Signup and view all the answers

Which phase does NOT contribute to propulsion in backcrawl?

Second downward movement Signup and view all the answers

In the first upward movement of the legs, which action occurs first?

Hip flexion Signup and view all the answers

What is the position of the ankle during the downward movement of the legs?

In a relaxed natural position Signup and view all the answers

What common mistake involves the hand movement in the first upward phase?

Paddling with the hand vertically Signup and view all the answers

What should not happen during the first downward movement?

Push the water downwards Signup and view all the answers

What describes the speed of the leg's descent during the downward movement?

Low and gentle Signup and view all the answers

Which of the following phases involves both the thigh moving downward and the leg continuing to ascend?

First downward movement Signup and view all the answers

Which common mistake is associated with the entry phase of backcrawl?

Stretching too much or too little Signup and view all the answers

What is the depth range for the catch phase in backcrawl?

45-60cm Signup and view all the answers

During the 1st upward movement in backcrawl, the elbow should be kept flexed at what angle?

90º Signup and view all the answers

What is the characteristic of the arm movement during the 1st upward movement?

Semicircular movement Signup and view all the answers

What happens to the palm of the hand during the 1st upward movement?

It faces upwards Signup and view all the answers

When does the transition to the next phase of the stroke begin?

When the arm crosses the shoulder line Signup and view all the answers

What should the swimmer's arm direction be during the second downward movement?

Back and downward Signup and view all the answers

At the end of the second downward movement, what position should the hand have?

Facing the bottom of the pool Signup and view all the answers

How is propulsion achieved during the first part of the second stroke?

By pushing back against the water in a nearly horizontal direction Signup and view all the answers

What does the amplitude of the stroke in the 1st upward movement depend on?

The depth of the grip and propulsion efficiency Signup and view all the answers

What type of movement is predominantly involved in the backcrawl technique?

Continuous movement Signup and view all the answers

Study Notes

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.

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Description

Test your knowledge on the essential techniques for backcrawl swimming. This quiz covers various aspects including body positioning, arm movements, and common errors to avoid. Perfect for swimmers looking to enhance their skills and understanding of backstroke mechanics.