Backstrokers have long mastered the underwater dolphin kick. This backstroke kick drill is a great drill to get you started. 1: Crossing Over on Entry. Plant your feet on the wall and drive off with both legs. Then each given exercise is designed to isolate that particular stroke part and the technique tips and focus points listed help you to perfect the finer details of that part. The … Backstroke basics and drills December 21, 2018. Share. If the kick stops, the whole lower half of the body sinks, so a steady kick is vital to keeping a long buoyant position on your back. (Including tips and drills from Olympic champions and world record holders.) You will learn how to get better at your underwaters, how to swim backstroke more efficiently, drills to improve your backstroke, and more. Adding equipment can be helpful with backstroke drills, especially fins and Tempo Trainers. Swimming Turn. Place your arms and hands in a tight streamline position above your head. Swimming : - backstroke kick drills An effective flutter kick is a significant part of an efficient backstroke. Hand Lead. To teach backstroke kick and backstroke kick with rotation while in the water, I use a 4-step process. So let’s get to grip with some backstroke basics and drills. FREESTYLE Drilling- Rotation Drills Right side/Left side (hold 6-8ct. On the upward kick I want them to feel they are pushing water away from them—creating jet propulsion—the Jacuzzi effect. Backstroke - Technique The turn is executed by rolling over onto your front on the last stroke into the wall, drop your head down towards the knees and lift the hips and feet upwards as you rotate. Improve Rotation: Single Arm Backstroke 2,2,2. This week’s drill progression is for developing the proper body position in backstroke that works through three drills: Roller Coaster, L drill, and Big Ben. The breaststroke kick is an essential foundation of the breaststroke. 10 x 50 2 as streamline backstroke kick on back, 2 as build freestyle, 2 as build backstroke, 2 as strong backstroke kick on back, 2 as freestyle drill on :10 rest. Grab a kickboard. Tweet. Start doing small, fast, and powerful butterfly kicks. & rotate; 1 ½ strokes and rotate, etc) DeMont Right & Left (1-arm stroke, other arm down, breathe to side that arm is down) Breathe every stroke. Why Do It: Utilizing proper body alignment, good kick mechanics, and some subtle fine points helps you in all strokes, not just backstroke. One of the most common backstroke mistakes is crossing over the midline on entry. First great drill is basic soldier kick drill on your back, with your hands at your sides. 200 kick 200 as 50 drill/50 swim (drill of your choice) HR Set. If your knees bend too much as you kick, you create resistance and throw off the rhythm of the stroke.. For example, you could do five rounds of 2 x 25s drill on 40 seconds with 1 x 50 backstroke on 1:00 and descend the swim each round. Subscribe to GoSwim and gain access to thousands of videos that will help increase your swimming knowledge. I don’t use all of these positions and drills with all swimmers. Given that it’s taught to beginners, there are many mistakes they make which either slows them down or … Elementary Backstroke Tips & Drills Already a simple swimming style, the elementary backstroke can be made better with a few improvements on how to do the basics. It can really help you to develop your backstroke kick correctly. The best part is this drill is a fairly simple drill to do. These drills will help to establish this feel for the water during the backstroke. About Olivier Poirier-Leroy. This slows you down because your hands must push water outward before catching the water and driving it toward your feet. Improve Power: Dolphin Kick, Backstroke Arms. 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