Backstroke Kick Timing?

RE: Backstroke Kick Timing?

Former Member — Tue, 30 Sep 2008 16:03:38 GMT

If you are going for speed then you have to kick all out and gradually add in arms and arm speed in practice. For a 200 back the kick should still be at the same pace just not as hard. I kick maybe 8-10 times per stroke, and, like any other stroke, the kick is probably 70-80% of your propulsive force if done properly at a high speed. Make it work for you. Don't lose even one moment of kicking time in a race. That is why fast kickers in practice are always the fastest swimmers in meets, whereas fast pullers are often workout warriors who don't go any faster in meets than in practice. Backstroke, like freestyle, is not a rhythm stroke. It is all out kick combined with arm speed and they are independent of each other. There is no timing issue, except in a 800 or 1500 free. Even then, the top distance swimmers are using a 6 beat kick in those races. The 400 is more or less a sprint with a full kick now.

RE: Backstroke Kick Timing?

Former Member — Mon, 29 Sep 2008 14:53:35 GMT

Donna, thank you very much for your suggestions about kicking. I will practice more just the kicking. It may be that my legs are not flexible or strong enough. I also like backstroke very much. I don't know why many people don't.

RE: Backstroke Kick Timing?

Former Member — Sun, 28 Sep 2008 14:24:39 GMT

two kicks on the left, two center, and two on the right. The beauty of this pattern is it aids the body rotation because as one is completing the armstroke portion and pushing downward to get into the next pull phase, the hips automatically rotate the body to the other side and, thus, it streamlines the body. Perfect description.

RE: Backstroke Kick Timing?

Former Member — Sun, 28 Sep 2008 11:24:04 GMT

The above replies are all very informative, thanks! Thanks quicksilver for the great picture! :D I tried backstroke again today. I can't keep kicking quickly and frequently. Though my kick is strictly 6-beat, it's actually almost near a 2-beat kick, because only the first kick is a real kick, the following 2 kicks are sort of the "residual bounces" of the first one brought by inertia. This seems to be working ok for me since I have no speed demand, just learning to swim backstroke. Whenever I start kicking more frequently I lost the rhythm and slows down. If I don't kick too much, but keep legs straight, I glide more smoothly on the water :) I wonder if there are others doing similarly? I've been thinking about your issue here with not being able to kick quickly and frequently and thus losing the timing and here's a thought. Your 6-beat kick may be happening more quickly than your arm turnover which would naturally cause a timing problem. It may depend upon "how" quickly you are 6-beat-kicking. You can actually slowly 6-beat kick and infuse it into your stroke pattern to get that feel for a perfect timing between the stroke and the 6-beat kick. Once that works for you, you can then increase both the kicking and arm turnover. Most backstrokers I know DO spend a lot of time kicking with their arms over their head (body position and lifts the diagphragm). And quicksilver was correct about the position of the feet. Make sure only the toes break the surface of the water and not the entire foot. I used to spend many workouts back-kicking and side-kicking and it really develops the hamstrings to boot! Happy backstroking; my favorite stroke! Donna

RE: Backstroke Kick Timing?

Former Member — Sat, 27 Sep 2008 14:51:48 GMT

RE: Backstroke Kick Timing?

norascats — Sat, 27 Sep 2008 12:56:21 GMT

Kick up to the top. If you have no power on your back, concentrate on moving the water up.

RE: Backstroke Kick Timing?

Former Member — Sat, 27 Sep 2008 12:42:14 GMT

Don't think too much about the timing this is when you will get into problems. Everything is connected and it will naturally fall into place. I would make sure that the arms come out cleanly. As each arm comes over, the upper arm and shoulder clears the water (no water build up). In the up motion of the kick the toes should naturally point and flex in. I believe the calf muscle should be very relaxed when kicking and not forcing a point.

RE: Backstroke Kick Timing?

Former Member — Sat, 27 Sep 2008 12:26:16 GMT

Having been a backstroker all of my life until recently, I think the kick is one of continuous kicking. But after analyzing my kick over the years, I found that I absolutely did two kicks on the left, two center, and two on the right. The beauty of this pattern is it aids the body rotation because as one is completing the armstroke portion and pushing downward to get into the next pull phase, the hips automatically rotate the body to the other side and, thus, it streamlines the body. I found this more natural in backstroke than freestyle. I would suggest trying not to "bounce" too much with this aided rotation and keep the head still during the entire swimming portion. We used to put quarters on our foreheads to get used to rotating our bodies but not turning our heads. A little extreme, but it sure helped. And you didn't ask about this, but I thought I'd throw it in anyway. We all know that in backstroke you can only see where you've been and not where you're going until you see those flags. Early on, I trained myself to only focus on the stationary rope portion of the flags and not the flags because if in an open pool and the wind is blowing, the flag portion moves and can deceive you as to when to commit to the turn. Cheers! Donna

RE: Backstroke Kick Timing?

Former Member — Sat, 27 Sep 2008 06:23:10 GMT

Backstroke requires a steady kick which flutters from side to side. It's not a 2 beat or 4 beat. It's more like an ongoing 6 or 8 beat The key to good backstroke is torso rotation, and a steady flutter kick. The water should appear to boiling, but the feet stay just under the surface.

RE: Backstroke Kick Timing?

Former Member — Sat, 27 Sep 2008 05:33:15 GMT

I could never figure out backstroke kick timing until someone suggested doing just the kick for a few lengths and emphasizing every third kick (left right LEFT right left RIGHT...) to see what happened. Then I realized how the kick contributed to body rotation and was able to time it with the arm stroke. Kicking backwards seems to be an important part of the rotation.

RE: Backstroke Kick Timing?

ande — Sat, 27 Sep 2008 03:13:54 GMT

"kick continuously" is good advice emphasize the downsweep (when your foot kicks towards the bottom) point your toes don't splash too much on the upsweep watch these vids www.youtube.com/watch www.youtube.com/watch www.youtube.com/watch here's mine www.youtube.com/watch perfect your SDK: technique, streamline, speed, breath holding, splitting and mental toughness

RE: Backstroke Kick Timing?

Former Member — Fri, 26 Sep 2008 15:11:57 GMT

This is a great question. I feel like I get a leverage from my kick when on my stomach. I get nothing but pain when on my back. Is it a timing issue? Could it be akin to the difference in dolphining prone vs. supine?

RE: Backstroke Kick Timing?

Former Member — Fri, 26 Sep 2008 14:58:04 GMT

I'll be happy to see more replies to this old thread. It's hard for me to keep a consistent kick pattern in backstroke. The original post was concerned about 2-beat kick, but whether it's 2-beat or 6-beat, I think the main thing is, when do you initiate the first (accentuated) kick in the cycle? Any reply appreciated! :)

RE: Backstroke Kick Timing?

AnnG — Fri, 14 Jul 2006 03:08:06 GMT

I have a six beat backstroke kick, and four are on my sides - two kicks on one side, two straight up as I roll to the other side, then two on the other side. Then back again. At least I think I am doing it that way . . .