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Instructions |
Bad Form |
Good Form |
| 1 |
Body position is strictly straight. Head, shoulders and hips on the same horizontal level. Abdominal muscles are tight all the way. Head is not moving around. |
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| 2 |
Hands entering the water with thumbs up directly ahead of shoulders, not in front of the head, so that you can begin the backstroke with shortest catch moment. |
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| 3 |
Hand begins the pull backward right after entering the water providing the integrity of both arms strokes. No interruptions between strokes! |
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| 4 |
At the end of the stroke, when the arm is fully extended, lift the opposite shoulder out of the water to initiate the recovery. The “rolling” shoulders provide quick and relaxed arm recovery |
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| 5 |
Kicking is uninterrupted, with small amplitude alternating upbeat and downbeat. The legs driving significance for the propulsion in back stroke swimming is higher than in freestyle helps to stabilize body position |
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| 6 |
Save straight head position when rotate on front attacking the wall before the flip turn. The flip turn is performed exactly like in freestyle swimming. (See Freestyle Turn Tips). |
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| 7 |
At the moment when legs have placed on the wall after the flip, make hands stiff together, body tight and push off then. After push off tense all muscles for a tight streamline to take advantage of the glide. |
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| 8 |
If you choose, use a dolphin kick after a start or turn. Using this kick will be most effective only if you make the kicks fast and short. Long undulations of the kick will slow the swimmer. |
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| 9 |
When starting from a starting block. When the whistle sounds throw your arms and head back at the same moment you give an explosive push with your legs. Aim to drive your hips out of the water as you leap backwards. |
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| 10 |
With the start the swimmers entire body should get out of the water with their back arched. This provides the proper trajectory for a “clean” entry and will optimize the start for speed. |
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