Backcrawl Swimming Techniques Quiz

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Questions and Answers

What is the ideal position of the head in backcrawl to minimize resistive drag?

Chin down with eyes looking up and forward at a 45º angle (correct)

Eyes looking forward at a 90º angle

Head submerged with eyes closed

Head tilted to one side with chin raised

How should the hips be positioned during the backcrawl stroke for efficiency?

Slightly flexed to prevent thigh submersion (correct)

Floating above the water surface

In a downward tilt to increase drag

Extended in a straight line with no flexion

What is the maximum depth that a swimmer's legs should sink during the descending phase of the backcrawl?

Approximately 40 cm below the surface, depending on size (correct)

Not more than 30 cm below the water surface

Up to 50 cm below the water surface

Just below the chest level at all times

What effect does a swimmer's head position have on overall performance in backcrawl?

Improper head position increases drag and reduces speed (A) Signup and view all the answers

Which of the following best describes the relationship between head and body position in backcrawl?

The head should align naturally with the spine and rest on the water's surface (D) Signup and view all the answers

What is the proper position of the elbow during the first upward movement in backcrawl?

Flexed at around 90º (D) Signup and view all the answers

During the second downward movement in backcrawl, how should the hand be positioned at the end of the movement?

Facing down and to the bottom of the pool (B) Signup and view all the answers

What is a defining characteristic of the back crawl swimming style?

The swimmer maintains a dorsal position throughout. (C) Signup and view all the answers

What occurs immediately after the arm crosses the shoulder line during the first upward movement?

The transition to the next phase begins (A) Signup and view all the answers

What was the primary arm movement style used in back crawl from the 1930s to 1960s?

The arms were moved out to the sides below the surface. (C) Signup and view all the answers

Which stroke is known as the second fastest swimming style?

Back crawl (C) Signup and view all the answers

What type of movement characterizes the first propulsive movement in backcrawl?

Semicircular movement (C) Signup and view all the answers

During which historical period did swimmers start using the 'S' stroke for the back crawl?

1960s (C) Signup and view all the answers

What does the palm orientation become during the first upward movement of backcrawl?

Facing upwards (B) Signup and view all the answers

What aspect of breathing is highlighted as a benefit while swimming the back crawl?

Breathing must be rhythmic. (B) Signup and view all the answers

What is the maximum depth for grip during the backcrawl's catch phase?

45-60 cm (A) Signup and view all the answers

What was a significant change to arm recovery in back crawl swimming that occurred in the 1960s?

Recovery was transitioned to above the head. (B) Signup and view all the answers

How does the swimmer push back against the water during the first part of the second downward movement?

In a nearly horizontal direction (A) Signup and view all the answers

What is an alternative feature of the back crawl regarding the position of the swimmer's face?

The face must remain above water, except during starts. (B) Signup and view all the answers

What determines the amplitude of the stroke in the first upward movement phase?

The depth acquired in the grip (A) Signup and view all the answers

How do the mechanics of the back crawl compare to the front crawl?

They are similar but with a supine body position. (D) Signup and view all the answers

What is the primary reason for coordinating arm movements in backcrawl swimming?

To maintain lateral and horizontal alignment (C) Signup and view all the answers

Which leg movement is considered propulsive during the backstroke?

Leg extension that begins with hip flexion (B) Signup and view all the answers

How does the upward movement of the legs initiate during backstroke?

When the knee begins to flex in the downward movement (A) Signup and view all the answers

Which aspect of leg movement aids in body rotation during backstroke?

Diagonal leg movements (C) Signup and view all the answers

What occurs when the recovering arm passes over the head in backstroke?

The opposing arm begins its downward movement (C) Signup and view all the answers

What role does leg stabilization play in backstroke swimming?

It helps maintain vertical and horizontal alignment (B) Signup and view all the answers

In competitive backstroke swimming, how many beats of the legs are typically employed for the longest distance event?

6 beats (B) Signup and view all the answers

What happens to the foot position during the upward movement of the legs in backstroke?

The foot is placed inverted in plantar flexion (A) Signup and view all the answers

What is the primary reason for the increased flexion of the legs during the backcrawl's propulsive phase?

It reduces resistance against the water. (D) Signup and view all the answers

During the downward movement of the legs in backcrawl, what is the recommended position for the foot?

In a natural position. (A) Signup and view all the answers

What movement follows the upward movement of the legs in backcrawl?

Hip extension. (B) Signup and view all the answers

Which of the following is a critical mistake made during the downward movement of the legs in backcrawl?

Pushing water to the sides. (A) Signup and view all the answers

What characterizes the velocity of the downward leg movement in backcrawl?

It is slower since it is not propulsive. (D) Signup and view all the answers

Which phase of leg movement should be executed at the end of the upward motion in backcrawl?

A gradual downward movement. (D) Signup and view all the answers

What should be avoided during the first upward movement of the legs in backcrawl?

Pulling with the arms. (A) Signup and view all the answers

In backcrawl, what is crucial to remember about the leg's downward movement concerning its speed?

It should descend slowly to maintain efficiency. (A) Signup and view all the answers

What is the primary goal of jumping off the starting block in swimming races?

To achieve explosive speed upon entering the water (D) Signup and view all the answers

Which position is essential before initiating the jump from the starting block?

Feet positioned close together with toes pointing forward (B) Signup and view all the answers

How should a swimmer's body be aligned upon entering the water to minimize drag?

From fingertips to toes in a straight line (A) Signup and view all the answers

What is the main purpose of the reaction time before pushing off the block?

To react immediately to the starter's signal (A) Signup and view all the answers

When starting in backstroke, what is a critical factor to consider in positioning?

Extending legs underwater just below the surface (D) Signup and view all the answers

What technique is used to propel the swimmer off the bar in backstroke?

A backward jump followed by a somersault (A) Signup and view all the answers

What should swimmers keep in mind regarding their feet before starting the backstroke?

Feet should be positioned close to the wall and underwater (A) Signup and view all the answers

What is a common error swimmers make regarding their initial dive off the block?

Entering the water without aligning their body (C) Signup and view all the answers

Study Notes

Introduction to Backstroke

Backstroke is the only swimming style that requires swimming in a dorsal position throughout the event, excluding turns.
Backstroke is considered the 2nd or 3rd fastest stroke.
It evolved from the inverted breaststroke style.

Backstroke Development

From 1930 to 1960, swimmers used a style, inverted by Adolph Kiefer, moving their arms out of the sides below the surface. Recovery was low and sideways above water.
In the 1960s, swimmers used an "S" stroke, flexing arms initially, stretching them later, and recovering above the head.
Modern backstroke mechanics are similar to front crawl, but with the supine body position, forcing lateral underwater strokes.

Backstroke Kinematics: Alignment Horizontal

Swimmers should be horizontal to the water surface to reduce drag.
The head should be in a natural spine position, with the chin down, eyes looking up and in front (at 45° to the surface).
The head should rest on the water, just below the ears.
Head position may vary based on swimmer buoyancy.
Hips should be slightly flexed during the stroke's upward movement, and the thighs must not break the surface, remaining within 5cm below the water.
Legs descend to approximately 40 cm below the surface, dependent on the swimmer's size and posture.

Backstroke Kinematics: Alignment Lateral

Hips and legs should remain a shoulder-width apart throughout the entire duration of the strokes.
The body should rotate from side to side; upward and downward arm movements coordinate with the rotation of the body. This prevents the body from shifting laterally during the recovery and underwater strokes.
The arm's upward movement concludes the rotation cycle.
During the upward movement, the arms are rotated in the same direction, preventing the hips and legs from swinging side to side. It's more common to underrotate instead of over rotate and usually in a 45° range.
Rotation begins with the recovery of the left arm, resuming until most of the upward movement is complete. During this time, legs execute diagonally to facilitate the rotation.

Backstroke Breathing Techniques

Swimmers should breathe in and out, as needed, while the head is out of water.
Breathing is recommended during the recovery of one arm and exhaling during the recovery of the other.

Backstroke Arm Actions

The phases of backstroke arm action include:
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 recovery as the other arm performs the current downward stroke.
Arm is extended in front of shoulder, palm outward, for smooth entry into the water edgewise.

Backstroke Arm Actions: First Downward Movement

The arm's position needs to be effective in propelling the swimmer and aiding in supporting the head and shoulders, especially if the opposing arm is recovering.
The arm moves downward. The elbow should be bent.
The hand, originally outward-facing, is slowly rotated downward.

Backstroke Arm Actions: Catch

The hand is situated at a depth of 45 to 60 cm from the surface and 60cm laterally from the shoulder.
The elbow is bent close to 90-degrees and aligned with the forearm with no further flexion or extension. Minimal movement during this phase.

Backstroke Arm Actions: First Upward Movement

Semicircular arm movement begins from grip, ending close to the water surface in front of the shoulder.
Elbow should be flexed around 90-degrees

Backstroke Arm Actions: Second Downward Movement

Fully extending the arm below the body is the commencement of the action.
Swimmers push back against the water in a nearly horizontal direction in the initial part of the second stroke.
The arm’s downward movement is then directed backward and downward.
The end of the downward movement is marked by the arm being extended under the body. The hand is facing downward and towards the bottom of the pool.

Backstroke Arm Actions: Second Upward Movement

An upward movement of the arm.
It begins after the previous phase, with the palm facing upward as it pushes against the water.
The arm moves toward and near the back of the swimmer's torso, and remains straight throughout the entire second upward movement phase.
This phase continues until the arm nearly reaches the surface of the water. It is a short phase.

Backstroke Arm Actions: Recovery

Turn the palm outward to allow the hand to move smoothly through the water, minimizing drag.
Overcome body inertia by rotating toward the recovering arm, as the shoulder is raised during recovery.
The hand emerges from the water with the small finger leading.
Hand speed lessens significantly after fingers leave the water.
Palm facing outward during the recovery phase.
The hand and arm should be relaxed to allow muscles time to rest between underwater strokes. This phase can be reduced with high shoulder during recovery and gliding the arms into the water.

Backstroke Turn Techniques: Approach the Wall

Maintain a steady and powerful stroke as you approach the wall.
Begin your turn preparation a few strokes before reaching the wall.

Backstroke Turn Techniques: Timing and Preparation

Use the flags as a cue, counting your strokes to begin the turn.
Increase stroke rate slightly near the wall to gain speed for the turn.

Backstroke Turn Techniques: Flip and Tuck

Perform a quick somersault just before reaching the wall.
Tuck your chin to your chest and bring your knees toward your chest.
Use continuous fluid motion to rotate backward underwater during flip and tuck.

Backstroke Turn Techniques: Find the Wall

Aim to touch the wall with your feet after completing the somersault.

Backstroke Turn Techniques: Push off the Wall

Use powerful and streamlined movements to push off the wall using your feet.

Backstroke Turn Techniques: Streamlined Position

Extend your body into an efficient position with your arms stretched over your head, ensuring your body is parallel to the water's surface.

Backstroke Turn Techniques: Transition to Swimming

Initiate your regular backstroke swimming motion as you resurface.
Continue swimming using your normal stroke rate and technique.

Backstroke Flags

Swimming pool flags are important, particularly during competitive swimming.
They assist with safety and as visual cues for swimmers.

Backstroke Diving/Starting

Diving is crucial in swimming and can affect race outcome.
Starting techniques vary depending on the specific swimming style, such as front crawl, backstroke, butterfly and breaststroke.

Swimming Techniques: On-Block Position

Stand on the starting block, with toes gripping the edge, heels hanging off.
Feet are close together, toes pointing forward. Body is inclined slightly forward with weight on the balls of the feet.

Swimming Techniques: Take Your Mark

Crouched stance, one foot slightly forward of the other, while hands grip the front edge of the block.

Swimming Techniques: Jump and Entry

Push off the block forcefully with legs for an explosive and powerful initial speed.
Enter the water with an efficient body position that minimizes drag — aligned from fingertips to toes for a streamlined entry

Swimming Techniques: In-Water Position

Position in water: Maintain a horizontal position in the water, after entering, by gripping a backstroke bar.

Swimming Techniques: Position Your Feet

Extend legs underwater, and position feet just below the surface.

Swimming Techniques: Reaction Time

Listen carefully to the starting signal, and immediately react, jumping off the starting bar.

Swimming Techniques: Jump and Rotation

Push off the bar using your feet and perform a backward somersault underwater.
Finish the somersault, straighten up your body, and begin your backstroke swimming motion.

Swimming Mistakes: Common Errors

Entry: Stretching excessively or insufficiently
First Downward Movement: Misdirecting power sideways.
First Upward Movement: Incorrect hand movement (paddling vertically)
Second Downward Movement: Incorrect hand movement (backwards/inward towards thigh).
Second Upward Movement: Incorrect hand/arm placement.
Recovery: Pulling hand out with palm downward from water, incorrect recovery/lateral/height.
Legs: Fighting/pedaling excessively during the swim, leg depth.
Body: Swimming with the head too high, flexing the hips too much.

Backstroke Turns: Summary

The backstroke turn involves a series of steps, including approach, timing, a flip and tuck, wall contact, a push off and a return to streamline swimming.
Proper execution is critical for quick turns with minimal disruption to swimming form and speed.
The various phases, and use of body-positioning, significantly affects the backstroke turn movement.

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Description

Test your knowledge on the essential techniques of backcrawl swimming. This quiz covers head and body positions, arm movements, and efficiency tips to improve performance in this stroke. Perfect for competitive swimmers and coaches alike!