Improving Backstroke to Shape Up and Tone
Constant stroke improvement is a key element of Swimfit. If you are following the Shape Up and Tone programme then this article will help you get the most from your backstroke technique.
Improving backstroke for Shape Up and Tone
Each of the Swimfit programmes demands a different level of stroke technique. As a Shape Up and Tone swimmer you probably don't want to get bogged down in too much stroke detail. So start by viewing the video below. It will help you get the most from your swimming.
Alternatively, you can find some of the key points from the video in bullet points below. If you feel you want more information on perfecting your stroke then visit the Fitness or Competitive strokes section of Swimfit. And remember, you can always Ask the Expert any questions you may have by clicking here to send an email.
Backstroke is the third fastest stroke. The arm action provides the main propulsion and the leg kick balances the body. The swimmer must remain on their back while swimming. Try to remember this four step guide to the basics of the stroke.
- Float on your back, with your ears just in the water and eyes looking up; stretch your body as long as possible.
- Keep your legs long with pointed toes; kick your legs up and down (alternating) making your ankles as floppy as possible, using your feet like flippers. Knees should be kept under the water with your toes making a small splash. Kick your legs fast and continuous.
- Start with your arms stretched down the side of your body. Your arm should be kept straight bringing it out of the water over the top in an arc action. Enter your hands into the water with your little fingers first, keeping your arm straight. Pull your arm under the water all the way to the thigh. Keep pulling your arms in a continuous movement as one arm enters, the other is ready to exit at the thigh.
- A breath is taken regularly as and when required and at least once during the stroke.
Useful?
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12.09pm 14th May 2012
Caitlin RosettiYou could try swimming a length and counting how many strokes it takes to do one length of the pool. Then when it comes to the tumble turns subtract one or two strokes from that length and try to tumble then. How many strokes to take away depends on your preference.
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11.22am 12th April 2011
richard moore from londonI really enjoyed the back video ,it was very clearly demonstrated.I have a bit of difficulty judging how far the wall is before I start to turn and I am afraid of hitting my head so I often turn too soon.I am just about getting used to tumbleturns with coaching at my club.Any further tips?
thanks.
