backstroke pull video?

RE: backstroke pull video?

Former Member — Thu, 01 Mar 2007 13:42:17 GMT

I'm sorry I don't have any graphics, but I just read in a swimming technique book that there are 3 types of backstrokes: (1) Single propulsion, (2) Double propulsion (3) Triple Propulsion. Single is the type a non-competitive swimmer would do - the windmill type of arm action. Double is the old "bent arm" backstroke. Triple is similar to the bent arm backstroke, but uses a wider pull with more forearm and the third propulsion comes from a scull type motion of the hand and the arm is finishing the stroke and coming out of the water. Skip Thompson is an EXCELLENT backstroker and I'm sure he would have some great pointers. Skip - if you are reading this - comments?

RE: backstroke pull video?

Frank Thompson — Thu, 01 Mar 2007 12:03:36 GMT

I saw my name mentioned and will make a comment. Thanks Michigan Husker for the compliment. I wrote an article called a "Backstroke Technique Workout" for Swim Magazine in the Jan/Feb 2005 issue. In the Tech Tips from the article, I stated there are the 3R's in the backstroke body roll and they are very important and must be thought of and worked on at every practice. The 3R's are rhythm, rotation, and relaxation. Leslie/Fortress explained very well why rotation was very important and if you rotate very little or don't at all you will not use your core body strength and this will put you at a disadvantage to a swimmer that does because he will not strain his arms and shoulders as much and its been proven in both back and free that by rotating the body sideways while swimming will be faster and more efficient that having the body still and swimming barge like. I think the swimmer in the video does not only an excellent demonstration of rotation, but rhythum and relaxation as well. I would recommend the drills that both Husker and Fortress have mentioned. Rhythm and timing are so important. One of the areas that swimmers need improvement on is overreaching. A lot of times one arm is great and the other overreaches. When I was a younger swimmer to avoid doing this my coach would have my hands entering at the 9:00 and 3:00 positions and pull the arm in that fashion so that when I would change it would be easier and I would not overextend and overreach with the entry. Timing, turnover and tempo can be dictated by your rhythm. In backstoke, you can observe body position at all times, but you can't easily see your arms pulling thru the water as you can in the other strokes. Relaxation is key also. The best backstrokers out there today and in the past look relaxed with there technique and do not look like they are fighting the water with resistance but using there body to flow thru the water with less resistance. I will provide 4 tips below that will help with the 3R's. 1. Lots of kicking with hands extended above the head, body in a streamlined position, head steady, and keeping the shoulders and hips in unision. 2. When pulling, make sure you are bending yours arms during the sweep thru the water rather than using a straight-arm pull. I relate it to a person swinging a golf club or tennis racket because the power is generated in bending the arm thru the swing. 3. Maximize distance per stroke through better backstroke push-offs from the wall. Swimmers should kick to the surface with no splash and in a streamlined continous kick from the hips with loose ankles and flexible knees. For those that have excellent dolphin kicks, it is recommended that kick be used in place of a flutter kick and if not stay with the flutter kick until you can develop the skills to do the dolphin kick. 4. This last point should be worked on when the swimmer feels comfortable with the 3R's. Pushoffs from the start and turns and maximize the distance you can go underwater in a fashsion explained in 1. Practice vertical kicking to help with kicking tempo. Do some hypoxic sets to become more comfortable with being underwater to develop the best potential maximum breakout of 15 meters. On every turn work on this in practice and you will become better as your body gets used to it.

RE: backstroke pull video?

Former Member — Thu, 01 Mar 2007 09:20:21 GMT

When I was a younger swimmer to avoid doing this my coach would have my hands entering at the 9:00 and 3:00 positions and pull the arm in that fashion so that when I would change it would be easier and I would not overextend and overreach with the entry. Great comment Frank. :) I still do this backstroke spin-type drill if I feel like I'm overreaching. My coach told me that sometimes to correct something, you have to overexaggerate it. So I do it. Can't do it for more than a 25 though and even that's a lot. But it seems to work. Thanks.

RE: backstroke pull video?

The Fortress — Thu, 01 Mar 2007 09:17:29 GMT

Rotation is key in backstroke (just like free), especially for the distance events you're doing. The rotation in that video looked correct to me. If you don't rotate and use the core, it could hurt your shoulders. Also, overreaching is terrible on the shoulders. You have to have your hands entering in the 11:00 and 1:00 postition. I agree with the goswim analysis. A lot of people think they are doing that, but they are not. In addition to the goswim drill, I think doing double arm backstroke helps with correct arm placement, but you have to be pretty flexible to do this. The sailboat drill will help you with proper rotation and balance. Go watch the free videos on the TI website too, that have specific drills to help you learn backstroke. But backstroke just really hurts some people's shoulders like Lindsay, scyfreestyler and John Smith. It doesn't bother me much. But it depends on the location of the shoulder pain. As coach SwimmieAvsFan has pointed out on other threads, having hyperextended elbows also seems to be associated with less pain on backstroke.

RE: backstroke pull video?

Former Member — Thu, 01 Mar 2007 08:30:41 GMT

Thanks for all the help. I have a doctor appointment this afternoon for the shoulder, and unless she is absolutely against it, I'll be rolling side to side in the water tomorrow morning!

RE: backstroke pull video?

Former Member — Wed, 28 Feb 2007 16:16:44 GMT

Can some of you backstrokers take a look at those pictures and comment on the amount of body rotation? I'm guessing that I probably don't rotate that much. By the way, the arm position in the top picture is a perfect image of what really hurts my shoulder right now. Possibly from not rotating I suppose.:confused:

RE: backstroke pull video?

Former Member — Wed, 28 Feb 2007 15:40:53 GMT

www.goswim.tv/drilloftheweek_comments.php Check this article out. Good Luck!

RE: backstroke pull video?

Former Member — Wed, 28 Feb 2007 15:33:19 GMT

I'd be interested in seeing a video too. Backstroke used to be my best stroke, but right now I feel like I am not going anywhere. :confused: