Backcrawl Swimming Techniques Quiz

Swimming - Qualitative Analysis of the Back Crawl

• Backstroke is the only swimming style that requires a dorsal position throughout the entire event, except for turns.

Backstroke Introduction

• Developed from the inverted breaststroke style.
• From 1930 to 1960, swimmers used a style inverted by Adolph Kiefer, moving their arms outside the body and below the water's surface for recovery.
• Recovery was performed low and sideways above the water.
• In the 1960s, a more efficient "S" stroke emerged, where arms are flexed at the start and stretched later.
• Recovery is now performed above the head.
• Modern backstroke mechanics resemble front crawl, but with the body in a supine position, causing lateral underwater stroke movements.

Backstroke Introduction - Alternative Movements

• Alternating arm and leg movements are key.
• The swimmer's face stays out of the water, except during turns and exits.
• The style facilitates breathing, and maintaining a consistent rhythm is essential.
• It is generally considered the second or third fastest swimming stroke.

Backstroke - Alignment (Horizontal)

• Swimmers maintain horizontal alignment to reduce water resistance.
• The head is positioned naturally in relation to the spine, with the chin down and eyes looking up and forward at approximately a 45-degree angle to the surface.
• The head rests on the water, with the surface line slightly below the ears.
• Head position may vary based on swimmer buoyancy.

Backstroke - Alignment (Horizontal) -Continued

• Hips are slightly flexed to avoid breaking the water's surface during the upward stroke.
• Legs should not sink more than approximately 40 cm below the surface, depending on the swimmer's size and posture.
• Head rests in the water; the surface line is below the ears.
• Hips are slightly flexed.
• Thighs avoid breaking the surface (5 cm below).
• Feet break slightly during descending phase.
• Feet descend to roughly 40 cm deep.
• Chin down, eyes looking up and forward.

Backstroke - Alignment(Lateral)

• Hips and legs should remain shoulder-width apart.
• The body rotates sideways on its axis while coordinating with arm movements, preventing shift during recovery and underwater strokes.
• The body rotates to maintain alignment in the opposite direction of the arm's movement.
• Rotation continues until most of the upward movement of the arm is complete.
• Diagonal leg movements facilitate body rotation.
• Rotation should begin when the arm that is recovering passes over the head, to help the opposite arm's movement in its second downward push.
• Arms and legs should coordinate correctly throughout the stroke.

Backstroke - Importance of Rotation

• Rotate the body in the same direction as the arm, to prevent swinging from side-to-side.
• Over-rotation is less common than under-rotation.
• Rotation should be approximately 45 degrees to each side.
• Rotation starts to the side when the recovering arm passes over the head.
• Rotation continues until most of the upward arm movement is complete.
• Legs move diagonally to enhance rotation.

Backstroke - Breathing

• Head should stay above water.
• Breathe in and out as desired.
• Inhale during one arm's recovery, and exhale during the other arm's recovery.

Backstroke - Arm Actions

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

Backstroke - Arm Actions (Entry and Stretch)

• The entering arm completes its downward movement while the other is performing the second downward movement.
• The arm is extended fully in front of the shoulder.
• The palm faces outward, enabling the hand to slide into the water edgewise.
• The entry should be as smooth as possible.

Backstroke - Arm Actions (1st Downward Movement)

• The objective is positioning the arm to apply propulsive force and supporting the head and shoulders while the other arm is recovering.
• The arm moves downward.
• The elbow bends.
• The palm of the hand, facing outward at the beginning, rotates downward.

Backstroke - Arm Actions (Catch)

• Hand's depth is between 45 and 60 cm below the surface, laterally separated from the shoulder by around 60 cm.
• Elbow bends almost to 90 degrees, forearm aligns with the hand (no flexion or extension).
• In this phase, there's limited movement or speed.

Backstroke - Arm Actions (Upward Movement 1/4-1st)

• Propelling movement using the arm is semicircular in motion.
• At the start, the grip is on the water, ending by placing the arm near the surface in front of the shoulder.
• The elbow flexes to approximately 90 degrees.

Backstroke - Arm Actions (Upward Movement 1/4-2nd)

• Palm faces upwards as arm changes direction.
• Arm, forearm, and hand move as a unit.
• This phase's end occurs when the arm passes the shoulder.
• Stroke amplitude varies based on the grip depth and the efficiency of propulsion.

Backstroke - Arm Actions (2nd Downward Movement)

• The arm extends downward until it is below the body.
• The swimmer pushes water backward and downward during the first half of the movement.
• The movement finishes with the arm fully extended beneath the body.
• The hand will face down.

Backstroke - Arm Actions (2nd Upward Movement)

• An upward movement, the swimmer pivots the palm upright while pushing against the water.
• The arm stays straight throughout this portion.
• The segment concludes when the arm almost reaches the surface, thus being a brief action.

Backstroke - Arm Actions(Recovery)

• The palm turns outwards allowing a smooth hand movement through the water, thus minimizing resistance.
• The body rotates to support recovery of the stroke's arm.
• The hand exits the water when the little finger goes first.
• Hand speed subsiding immediately after the arm is recovered.
• The palm faces outwards during the recovery.
• Arms and hands are relaxed to allow muscles to rest between underwater strokes.
• Drag minimization through putting arms smoothly into the water and maintaining a high shoulder during recovery until the arm passes over the head.

Backstroke - Recovery and Exit

• Internal rotation brings the arm and hand out of the water.
• To aid overcoming inertia, the shoulder will roll outwards.
• The arm and hand should feel relaxed.

Backstroke - Turn in Backstroke

• Approach: Maintain a strong stroke as you get closer to the wall.
• Start the turn preparation several strokes ahead of the wall.
• Timing and Preparation: Use stroke counts from flags to start the turn.
• As you get closer to the wall, slightly increase the stroke rate for more speed.

Backstroke - Flip and Tuck

• Before hitting the wall, do a quick somersault.
• Bring your chin to your chest, and position your knees near your chest.
• Your body's rotation and move underwater must be continuous and smooth.

Backstroke - Push off the Wall

• Push hard off the wall using your feet.
• Keep pushing with force, and be streamlined to optimize results.
• Touch the wall with the hand closest to it at the same time your feet do, guaranteeing a fair and within-the-rules turn.

Backstroke - Streamlined Position

• After pushing off, maintain a streamlined posture.
• Your body should extend with your arms and above your head.
• Your body should be parallel to the water's surface.

Backstroke - Transition to Swimming

• Once the push-off is complete, begin the Backstroke movements again.
• Use your regular stroke rate and technique to continue your swim.

Backstroke - Flag Use

• They primarily aid safety.
• They assist swimmers with visual cues.

Diving

• In swimming, the start jump or dive is critical impacting race outcome.
• Starting technique depends on specific swimming events.

Starting Position (On The Block)

• Position your feet close together with your toes pointing forward and your heels off the edge of the starting blocks.
• Position your body inclined slightly forward.

Take Your Mark

• Position may vary.
• Involves a crouched stance.
• One foot slightly ahead of the other.
• Hands gripping front rim of the block.

Jump and Entry

• Forceful forceful leg push-off from the block to maximize initial speed.
• An efficient body entry into the water to minimize drag.
• Body alignment, from fingertips to toes, is important in this stage.

Backstroke - In Water Position

• Swimmers enter the water with their backs in the water.
• The backstroke bar on the pool aids getting into the optimal beginning position.

Backstroke - Position your Feet

• Extended legs underwater, with the feet placed near the surface.
• Keep your body close to the wall.

Backstroke - Reaction Time

• React quickly to the starting signal/sound.
• As soon as you hear the beep or signal, initiate a backward jump starting from the bar.

Backstroke - Jump and Rotation

• Push off the bar with feet as the first step.
• Perform a backward somersault underwater.
• Stretch and position the body, prepare for backstroke swimming when out of the water.

Backstroke - Questions (General) 

• Many "what," "when," "how,", "who" etc questions are asked regarding various elements of the backstroke technique.