Backstroke

Often backstroke is the second style the technique is taught to the beginner swimmer. Like freestyle, backstroke is based on alternating strokes. Swimming on the back (also called front crawl and windmill backstroke) is, in fact, the same front crawl, only in the position on the back. When you swim on your back, you breathe freely because your face is above the water, and you make "fluttering" leg movements (same strokes as in regular crawl/freestyle). We take a horizontal position on the back, the body is extended. We keep the chin closer to the chest, the gaze is fixed on the feet. The back is slightly arched in the thoracic region, the chest is raised. (Try to bring the shoulder blades together). With arms extended behind the head, the water level should be located on the line of the auricles. The cycle of arm movements in backstroke consists of three phases: "grab", "pull up" and "return". To perform the "capture" you should submerge your outstretched hand in the water; the palm is turned outward, the little finger sinks first. To "pull" move this hand under water in the direction of the thigh. Lightly swipe your thumb across your thigh in the final phase of the pull-up. “Return” begins with the release of the hand from the water with the little finger forward and ends with the return to the position for capture. When one arm is in the middle of the return phase, the other pulls up. Continue alternating rowing movements with your hands so that they are constantly in opposite phases. When swimming on your back, the movements of the legs are similar to freestyle. Perform counter movements up and down, the main load falls on the thigh muscles. During each movement, the distance between the legs should be approximately 15-30 cm. The cycle consists of six measures (three beats) for each leg. The leg is mobile and relaxed at the knee joint, the feet and knees only lightly touch the surface of the water. As with freestyle, forward propulsion is achieved more through the use of the arms than through the movement of the legs. First, take a horizontal position, arms extended along the body, thumbs "look" down. Begin the recovery phase by bringing one hand out of the water with your little finger forward. Bring your arm over your head so that the hand is always shoulder-width apart. To grab, force another 15 cm under water, and then push your hand diagonally down until your thumb touches your thigh. In order for the hands to be in antiphase, start moving with the second hand only when the first is in the pull-up stage. Add continuous kicks and breathe deeply, holding your head so that the surface of the water falls on the hairline. The S-curve of the arm makes the crawl more efficient. Similar flexion of the arm and rotation of the body along the axis increase the effectiveness of swimming on the back. The torso usually rotates towards the rowing arm. Let's master this S-bend, starting with the left arm. Pull it over your head to grab it at about the one o'clock position. After the grip, pull and push the arm down towards the legs. The movement will entail a rotation of the body along the axis to the left. Bend your elbow towards your lower back and keep moving. Then turn your forearm inward. Concentrate on pushing the "still" water down like you're throwing a ball at your feet. The second hand, which is located at the hip, is simultaneously taken out of the water. We carry the right hand over the water with the little finger forward and put it in a position for capture at "eleven o'clock". We pull and push, initiating the rotation of the torso to the right side. Practice body rotation by swimming only with kicks with arms extended along the body. Alternately turn your body to both sides, allowing your shoulders to rise above the surface of the water. Concentrate on keeping your head in the face-up position at all times. Backstroke: Common Problems and Solutions