Backcrawl Swimming Techniques Quiz

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.