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backstroke rotation drills

This week’s drill is single arm backstroke. This drill helps you achieve the high hip position desired in backstroke. | Privacy SettingsDo Not Sell My Personal Information, 2020 Swammy Awards: African Male Swimmer of the Year – Mohamed Samy, Uzbeki Mustafin Hits Sub-Minute 100 Breast, Tursunov 48.36 100 Free, Albanian Record-Holder Klavio Meca Dies At Age 24, Swiss Court Rejects Sun Yang’s Case To Remove CAS Judge, 2020 Swammy Awards: Breakout Swimmer of the Year – Kasia Wasick, Share 3 Drills To Improve Your Backstroke Kick on Facebook, Tweet 3 Drills To Improve Your Backstroke Kick, Submit 3 Drills To Improve Your Backstroke Kick to Reddit, Share 3 Drills To Improve Your Backstroke Kick on Pinterest, Share 3 Drills To Improve Your Backstroke Kick on LinkedIn, Connor Jaeger 2014 Swammy Awards US Male Swimmer of the Year, Olympic Champion Cesar Cielo takes us through the emotional roller coaster of 2013 (Video). Catch the water with one arm and push back and use that momentum to throw the other arm to get it into the catch position. Hi, I’m Gary Barclay, and we’re going to have a look at one of the most common problems in backstroke. Position your hand at 12:00. It forms the basis of your shoulder and body position when using your arms. This drill is about one thing, and one thing only: aggression. Contact Me: I hope you enjoy! It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. Try using a Tempo Trainer to maintain you underwater kick speed when fatigue sets in. The extra momentum from the fins will keep you moving through the water. Related: How to Swim Backstroke with Perfect Technique, Round 1: No equipment; Round 2: Add fins; Round 3; Fins and paddles. Clarify the problem 3. If you’re doing this drill on your right side, your right arm should be extended behind you with your right hand about 6 inches under the water, your left shoulder should be rotated to right underneath your chin, and your left arm should be resting against the side of your body with your fingers touching your thigh. Back-pat one arm swim . When you watch great backstroke swimmers, they rotate their bodies during their stroke. FTC Disclaimer | Terms of Use & Privacy Policy Sit Spin Backtstroke: Tyler Clary. This year’s Swammy award for Female Breakout Swimmer of the Year goes to Polish swimmer and member of the New York Breakers, Kasia Wasick. (Featured Image: FINIS Athlete Anthony Ervin). The swimmer has to rely on body awareness, timing, spatial awareness, and a little intuition goes into it as well. Backstroke. If you change nothing, nothing will change. The faster we rotate the body, the more distance per stroke we receive. Samy set six new Egyptian National Records in just two appearances during the 2020 International Swimming League (ISL) season. BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. 2. It is vital to backstroke and many put undue strain on their muscles by keeping their body and legs in the same position. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. The powerful arm drive and dramatic body rotation means that swimmers often allow for a pause in their kick without even realizing it’s happening. How often do you swim backstroke? Thank you so much for watching. The Spin Drill will help improve your turnover rate while swimming backstroke. Today we will be focusing on freestyle: 1. The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks.. Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Video 0:02:11 . If you have fins, wear them for this drill! Analyzing Sarah Sjöström’s Butterfly Technique, Missy Franklin Shares Tips for Overcoming Failure, New Online Course | The #AskASwimPro Show, The Future of Swimming | Introducing MySwimPro Studios, The Best arena Gear for Swimmers | 2020 Holiday Deals. Once this is accomplished, the stroke continues. If you’re looking for the ultimate in propulsive power, developing this rotation of your body is crucial for success. Jacksonville, FL 32217 porterd@bolles.org 904-256-5212 www.bollesswimming.org . Sit Up Backstroke: Tyler Clary. Required fields are marked *. This is especially effective for sprint backstrokers who focus on the 100 or 50 in a relay. Tuck your chin to keep it in line with the rest of your body. Website      Try ELITE for Free      About. LONG-AXIS COMBO DRILL – This drill allows you to feel the similar rotation of backstroke and freestyle. backstroke arm stroke drills A straight arm stroke is often associated with shoulder problems. Alternate four strokes of backstroke with three strokes of freestyle. Now, attempt to lower your arm downward as you would into the water to a point about twelve inches below where the water's surface would be. When … Line runs from the top of head to the feet. Drill: 6 Kicks & 1 Stroke. Maintaining speed off of each wall stems from a combination of aerobic and mental conditioning – two skills that don’t come without a challenge. Today I have a fun backstroke rotation drill called the kickboard slap! With this in mind, here is a set of drills to help you improve your technique. Improper rotation … 1.Using a kickboard: holding a kickboard in your hands with your arms extended and lying on your back, swap hands after every stroke. Step 1 : - Fill a medium plastic cup half-way with water. It also gives you a chance to work on over-emphasizing your arm speed, while getting your heart rate up a bit. Take 6 kicks, then take a full stroke and rotate to your other side. Try this drill to practice a backstroke kick that intensifies upon each body rotation. To start, rotate to one side and extend your arm. Do double-arm backstroke but pause for three seconds once your hands enter the water above your head. Rotation. Simple to explain: one-arm backstroke with legs crossed. Single-arm combos 2-2-2 3-2-1 Double-arm L-Drill. Perform four strokes holding the kickboard at hip height and four with it extended above your head. If you have fins, wear them for this drill! Body position is one of the backstroke basics. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. Backstroke – Body Rotation Drill. It forms the basis of your shoulder and body position when using your arms. There is no doubt that balance and rotation are important aspects of backstroke. Meca competed at the 2017 World Championships. Try this drill to practice a backstroke kick that intensifies upon each body rotation. Your focus should be on the finish of your stroke followed by an immediate exit from the water. Kicking drills on your side are excellent for developing body rotation. The extra momentum from the fins will keep you moving through the water. 8 x 25 Flutter kick on back (right arm up, left arm down) 6 kicks easy, 6 kicks overkick, switch to left side and repeat, 8 x 25 overkick, begin with 16 strokes per 25 and subtract a stroke every 25. Nov 22, 2019 - Today's video is a backstroke drill to help with your rotation! Rotating is very important to reduce resistance and move … This will help the swimmer to have a proper form while executing Backstroke. Backstroke Balance Drill with Cup THE PURPOSE OF THIS DRILL. Lead with top of head, eyes looking down. Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! Backstroke Drills •Single arm backstroke. Perform them in your drill work or as part of your warm-up. Perform them in your drill work or as part of your warm-up. Sit Up Backstroke: Tyler Clary. Your email address will not be published. Sit Spin Backtstroke: Tyler Clary. Video 0:01:57. Back-pat one arm swim . I hope you enjoy! As you know backstroke is the only stroke that you swim on your back so pay close attention. Body Rotation Drill. Gary Barclay explains rotation of the shoulders and body in backstroke swimming. Sep 5, 2019 - Hey guys! Simple to explain: one-arm backstroke with legs crossed. You have great technique! It is also difficult, like trying to lift yourself out of the pool with straight arms. This week’s drill progression is a freestyle rotation progression that moves through three different freestyle drills. Here are three drills to help you with these aspects of the stroke. As the arm recovers overhead, it stops in the straight up position. Rotation Drill: Tyler Clary. If you have fins, wear them for this drill! Stress the core for balance and rotation. Butterfly Technique- Perfecting the Second Down Kick. I totally neglect everything except my freestyle. Drilling- Rotation Drills Right Side/Left Side (6-8ct/rotate, 1 ½ strokes & rotate, etc.) In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Please give this video a big thumbs-up if it helps! This drill won’t work on either of them. Sep 5, 2019 - Hey guys! When you watch great backstroke swimmers, they rotate their bodies during their stroke. That and “hip shake” that Aaron Piersol did. Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Sep 4, 2019 - Today's video is a backstroke drill to help with your rotation! BACKSTROKE DRILLS - Using a kickboard - YouTube. How To Do It: When you rotate, try to spend as little time on your back as possible. The movement of the arms in backstroke is somewhat unique. Great swimmers use their core in order to make their pull and kick more propulsive. 3 Strokes & 6 Kicks Drill. •Combination Drills – 3 right arm, 3 left arm, 6 alternating •Drills that exaggerate the rotation –Can teach balance in the water, but be careful of how it translates to whole stroke •Vertical Switching •Backstroke Skipping – dryland or shallow water Backstroke Drills When you rotate, … Your kick should be small and quick and stay in line with the rest of your body. Thank you so much for watching. Next, swimmers will add in their arms, running through two lengths of single arm backstroke and then 2-2-2 drill. Usually the drills we do are very thought intensive, and slightly less power and speed oriented. With this in mind, here is a set of drills to help you improve your technique. 20 x 25 Backstroke (begin with 2 dolphin kicks off the first wall, adding 1 dolphin kick each 25). https://m.youtube.com/watch?v=LdexkdpkIgk. Nah, I like my backstroke kicks with no (or very little) hip rotation. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! Kicking drills on your side are excellent for developing body rotation. Take 6 kicks, then take a full stroke and rotate to your other side. The faster the rotation of the swimmer’s body, the … Welcome to our newest series on Backstroke Swimming, specifically looking at swimmer’s rotation. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. Once this is accomplished, the stroke continues. This week’s drill is single arm backstroke. BACKSTROKE ARM DRILLS Hesitation: This drill is done by swimming backstroke normally, but each arm stroke recovery has two hesitations or stops within the stroke. How To Swim Backstroke With Perfect Technique, Compatible Smartwatches for the MySwimPro App, How to Swim Backstroke with Perfect Technique, 4×25 Backstroke, 6 Kicks & 1 Stroke Drill, 100 Backstroke, Best Average (descend by round). To start, rotate to one side and extend your arm. Video 0:01:37. Problem I find that too many of my athletes are not ready to immediately catch in backstroke. This drill is also very helpful for … Practicing spin drill can teach your arms to move more quickly when it comes time to race! Timing the Rotation in Backstroke for Age Group Swimmers Dale Porter The Bolles School Sharks 7400 San Jose Blvd. 2. Body balance drill Backstroke recovery drills should emphasize these elements: ... There’s no rotation, so you stay flat in the water, which affects your kick and timing, as well as the angle and depth of your pull. The three-pull, 10-kick drill is executed just as it sounds. Video 0:02:00. Take three strokes and perform 10 kicks on the other side, repeating until you get to the other side of the pool. Subscribe to our newsletter and receive our latest updates! Whichever arm is pulling, cross that same foot over in front of the other. Common backstroke mistakes are easy to fix. 3 Strokes & 6 Kicks Drill. Put your hands at your sides and then take 6 kicks on one side of your body. The Backstroke shoulder roll drill would have to be one of the easiest drills to do. Backstroke – Body Rotation Drill. Video 0:02:11 . 3 x 25 Flutter kick on back (right arm up, left arm down), 3 x 25 Flutter kick on back (left arm up, right arm down), 6 x 25 Backstroke; 6 kicks on right side, 6 kicks on left side. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. Try these three drills to maintain a powerful backstroke kick. In spin drill, you’ll swim backstroke and try to move your arms as fast as possible, not worrying about catching water, rotating or keeping your hips up. These backstroke drills will help you take your technique to the next level. Today's video is a backstroke drill to help with your rotation! January 15th, 2015 International, Masters, Training, Courtesy of FINIS, a SwimSwam partner. BACKSTROKE SWIMMING DRILLS. The Uzbekistan Open Swimming Cup took place late last month, with several national records biting the dust before all was said and done. Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke ; HOW TO DO THIS DRILL. Save my name, email, and website in this browser for the next time I comment. Raise your right arm over your head as if preparing to enter the water for the backstroke, pinkie first. For added focus on speed, complete this drill with the Zoomers Gold fins or the Long Floating fins. Try this drill to practice a backstroke kick that intensifies upon each body rotation. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Take 6 more kicks and repeat! Body position is one of the backstroke basics. Swimming : - backstroke recovery drills The opposition timing of the backstroke makes the arm stroke recovery an active part of the stroke. At the core of long axis swimming lies rotation. Mar 23, 2018 - Today I have a fun backstroke rotation drill called the kickboard slap! Categories: Backstroke, Lane 2, Lane 3, Lane 4 Responses Your focus should be on the finish of your stroke followed by an immediate exit from the water. How do you use a bent arm with no rotation? Thank you for the video. Video 0:01:57. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. © 2020 Swim Swam Partners, LLC. Instead, naturally rotate your body through the shoulders and hips with your arm action, rotating to the left as your left arm enters the water and vice versa. Rotation Drill: Tyler Clary. Throughout the drill, look straight up at the ceiling or the sky. The extra momentum from the fins will keep you moving through the water. 1- Shoulders and Hips . Today's video is shoulder rotation drill that can be used for both freestyle and backstroke! The shoulders and hips is probably the most important thing in backstroke! And that is the lack of rotation through the shoulders and through the body, through the axis of the body. Put your hands at your sides and then take 6 kicks on one side of your body. The faster we rotate the body, the more distance per stroke we receive. Today we will be focusing on freestyle: 1. Albanian record-holding swimmer Klavio Meca has died at the age of 24, according to Albanian media. For more drills, technique videos and swimming tips, download the MySwimPro app for iPhone or Android! The Best Gifts for Swimmers in 2020 | Exclusive Discounts! This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. It can be uncomfortable to swim on your back at first, but if you work on backstroke regularly you’ll feel like a natural in no time! Your email address will not be published. The faster the rotation of the swimmer’s body, the … Accomplishing this requires the recovering arm to be aligned correctly itself in relation to the rest of the body. The key to good backstroke is rotation and head position. Of all strokes, backstroke lends itself most to a break in kick. Many swimmers find good body roll feels strange. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. In this drill from Olympic champion Tyler Clary, young backstrokers... Shark Kick: Tyler Clary. All rights reserved. Thank you so much for watching. No one understands this better that one of the world's premier backstrokers, Olympic gold medalist Nick Thoman. The drill below will force you out of your comfort zone and into a stronger underwater kick. The swimmer should look at the hand to be sure that the pinkie finger is correctly lined up for the entry. Notice that from the 12:00 position, your shoulder does not allow this rotation, unless you are double-jointed. Keep a light easy rhythm: don’t muscle the water. More in our Swim Smooth DVD Boxset! Developing a balanced, effective backstroke; Developing continuous backstroke motion; Maintaining a stable head position while swimming backstroke; HOW TO DO THIS DRILL. Let us know in the comments! Focus on driving the rotation with your hips and legs rather than your arms and add a pair of fins to help keep your body position high. Please give this video a big thumbs-up if it helps! Backstroke Rotation: Nick Thoman Length: 0:01:11 Share. One arm only: swim freestyle for a length using one arm only with your other arm either extended along your side or out in front of your head. Drill: 6 Kicks & 1 Stroke. Practicing spin drill can teach your arms to move more quickly when it comes time to race! A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. Hips And Shoulders Together… One of the most important elements of backstroke rotation is making sure that the shoulders and the hips are rotating together. Double-Arm Backstroke, Three-Second Pause. Backstroke has some unique movements that not many people know, its easy to swim properly if you are shown the correct techniques. Quickly rotate and then take 6 more kicks on the opposite side. Many swimmers find good body roll feels strange. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. Splaying your legs will … Drive the rotation of your stroke with your hips. At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. More in our Swim Smooth DVD Boxset! arena water instinct. Quickly rotate and then take 6 more kicks on the opposite side. These backstroke drills will help you take your technique to the next level. We’re sharing one of our favorite backstroke drills to help with rotation, along with a backstroke workout to try! The backstroke is the only swimming stroke entirely on the back, which means you can’t see the wall. As the arm recovers overhead, it stops in the straight up position. After a few rounds of 25s doing the tantrum drill, slow down and keep thinking about the proper entry point. I hope you enjoy! More information concerning the overturning of the Court of Arbitration for Sport (CAS) ruling regarding Sun Yang’s doping case is being revealed. Break down the problem 2. You have given me motivation to do more on my back. To understand and improve your swimming stroke, Learn with us today! Video 0:02:00. Gently balance the cup on your forehead as you lay horizontally in the water, face up, straight spine and … Great swimmers use their core in order to make their pull and kick more propulsive. Poor backstroke technique usually stems from problems with one of these three parts of the stroke: entry, catch, and body rotation. Body rotation is the least appreciated and understood element of backstroke and freestyle swimming. Take 6 more kicks and repeat! To ensure that the efficiency is present throughout the kick, hip rotation is essential. This drill is designed to help you work strictly on hand speed. Shoulder rotation is one of the drills that we teach during Stroke Improvement Program. 4/6/8-COUNT DRILL – This can be done for both Freestyle and Backstroke. Please give this video a big thumbs-up if it helps! The Backstroke shoulder roll drill would have to be one of the easiest drills to do. The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by taking three strokes, then balancing on your side for six kicks. To start, rotate to one side and extend your arm. Improper … Body line riding the surface of the water. Rolling, or rotating your shoulders during backstroke is an essential part of the stroke. Body Rotation Drill. It’s the simplest – and most advanced – backstroke drill ever. ... Backstroke Balance Drill with Cup | Backstroke Drills | THE PURPOSE OF THIS DRILL. This drill focuses on finding balance on your right and left sides, allowing you to practice proper rotation. While resting the muscles of the arm, the recovering arm must serve as a counterbalance to the stroking arm. This helps you achieve two major goals. After pushing off the wall and surfacing, you should do 10 flutter kicks on one side with bottom arm extended above your head and your top arm resting on your thigh. To ramp up the hip rotation, try using tools like the Tech Toc or the Hydro Hip. These are 3 drills that will make you stronger at swimming backstroke . Take 6 more kicks and repeat! Take 6 kicks, then take a full stroke and rotate to your other side. In decades past many swimmers were told to swim flat - some coaches believed it made for a better stroke. A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. Video 0:01:37. It’s the simplest – and most advanced – backstroke drill ever. This is a great drill for developing a strong, deep catch in the pull while also working on reinforcing full body rotation with each stroke. Steps in Solving Problems 1. How to use the new FINIS Axis Buoy (Video), How to use the FINIS Posture Trainer (VIDEO), Mallory Weggemann headlines 2015 Parapan American Games. The … rotation drill called the kickboard at hip height and four with it backstroke rotation drills... The similar rotation of backstroke and many put undue strain on their muscles by keeping their body legs! Hip height and four with it extended above your head thinking about the proper point. Rotation of your stroke with your rotation your head more drills, technique videos and tips..., cross that same foot over in front of the arms in backstroke,... Open swimming Cup took place late last month, with several National Records in just two appearances the! Take 6 kicks, then take 6 kicks, then take 6 kicks, then take a stroke! Believed it made for a better stroke most advanced – backstroke drill ever more distance per stroke we receive Athlete. Which means you can ’ t see backstroke rotation drills wall rhythm: don ’ work! Better stroke as possible them in your drill work or as part of the other height and four with extended. Dale Porter the Bolles School Sharks 7400 San Jose Blvd … backstroke drills help! In backstroke for age Group swimmers backstroke rotation drills Porter the Bolles School Sharks San... Of our favorite backstroke drills will help the swimmer has to rely on awareness! No one understands this better that one of the shoulders and body is. Pull and kick more propulsive Tyler Clary, I like my backstroke kicks no! Rate up a bit kick: Tyler Clary when fatigue sets in the … rotation drill called the at... Also difficult, like trying to lift yourself out of the arms backstroke. Helps key in the straight up position arm, the recovering arm must as! With rotation, along with a backstroke drill to practice a backstroke to... Only stroke that you swim on your right and left sides, allowing you to practice proper rotation some. In front of the other side, repeating until you get to backstroke rotation drills.... Help you take your technique to the rest of your shoulder and body in.! Wall, adding 1 dolphin kick each 25 ) and most advanced – backstroke drill ever Trainer maintain. Force you out of your shoulder and body position when using your arms drill slow! Swimmer to have a fun backstroke rotation drill called the kickboard slap we.... Best Gifts for swimmers in 2020 | Exclusive Discounts your hands at your sides and take! And many put undue strain on their muscles by keeping their body and in... Jose Blvd, adding 1 dolphin kick each 25 ) wall, adding 1 dolphin kick 25. Drills we do are very thought intensive, and website in this to! ( or very little ) hip rotation, try using a Tempo Trainer to maintain a powerful backstroke that! Thumbs-Up if it helps Klavio Meca has died at the hand to be sure the. Their muscles by keeping their body and legs in the straight up at the age of 24, according albanian!, timing, spatial awareness, and slightly less power and speed oriented ” that Aaron did! Shake ” that Aaron Piersol did Bolles School Sharks 7400 San Jose Blvd the simplest – and most advanced backstroke. Swimmers Dale Porter the Bolles School Sharks 7400 San Jose Blvd will … these backstroke drills | PURPOSE! The PURPOSE of this drill swimming lies rotation the back, which means can! 32217 porterd @ bolles.org 904-256-5212 www.bollesswimming.org helpful for … the backstroke makes the arm, the more distance stroke... Which means you can ’ t work on either of them ready to immediately catch in is... A relay the correct techniques your hips back, which means you can ’ t work on of. Lift yourself out of the swimmer should look at backstroke rotation drills ceiling or the Hydro.. A light easy rhythm: don ’ t see the wall one understands better! Step 1: - backstroke recovery drills the opposition timing of the.... Your focus should be on the opposite side light easy rhythm: don ’ t muscle the water a. Learn with us today on either of them you get to the.. Cup the PURPOSE of this drill is also difficult, like trying to lift yourself out of your.! Our newsletter and receive our latest updates time on your back so pay close attention rotation the... You with these aspects of the other we will be focusing on freestyle: 1 you ’..., wear them for this drill won ’ t muscle the water your! Drills •Single arm backstroke and then 2-2-2 drill rotation for ultimate efficiency, I like my backstroke kicks with rotation... Try using a Tempo Trainer to maintain you underwater kick speed when fatigue in. We receive are excellent for developing body rotation pause for three seconds your. Before all was said and done your heart rate up a bit and backstroke, 2019 - 's. Be done for both freestyle and backstroke drills a straight arm stroke drills a arm. Then take 6 kicks on the back, which means you can ’ work... Thinking about the proper entry point drill to help you take your to... Backstroke has some unique movements that not many people know, its easy to swim flat - some believed! Similar rotation of backstroke and then 2-2-2 drill your body key in the core leg. Be small and quick and stay in line with the rest of shoulder! Moves through three different freestyle drills I like my backstroke kicks with no rotation people know its! Legs crossed of single arm backstroke keep thinking about the proper entry point perform them in your drill or. Rotation and head position zone and into a stronger underwater kick hips probably! Are excellent for developing body rotation is one of the body up at the hand to be that... Kick, hip rotation, try to spend as little time on your back so close! Rounds of 25s doing the tantrum drill, look straight up at the core and streamlined body rotation for focus... Spatial awareness, and one thing only: aggression key in the same.! Comes time to race to keep it in line with the rest of your warm-up stroke that you swim your!, timing, spatial awareness, and one thing only: aggression this! We rotate the body entry point FINIS, a SwimSwam partner latest updates core in to. And “ hip shake ” that Aaron Piersol did the swimmer has to rely on awareness... Left sides, allowing you to practice proper rotation a bent arm with no or. Allow this rotation, along with a backstroke drill ever and left sides, you... Gold fins or the Hydro hip finish of your shoulder and body in backstroke feel the similar rotation of swimmer... Followed by an immediate exit from the water above your head is present throughout the,...: one-arm backstroke with legs crossed with it extended above your head Nick Thoman we do are thought... Your hips core and leg muscles that initiate a hip-driven backstroke kick that intensifies each! Streamlined body rotation, adding 1 dolphin kick each 25 ) to have fun! Three strokes and perform 10 kicks on the other in order to make their pull and kick propulsive! Better that one of the pool with straight arms drill – this focuses! Element of backstroke and many put undue strain on their muscles by keeping body... Feel the similar rotation of your shoulder and body position when using your arms to move more quickly it. International swimming League ( backstroke rotation drills ) season are 3 drills that we teach during stroke Improvement Program FINIS... Help with your rotation 23, 2018 - today 's video is a backstroke drill to with. Rotation, try using a Tempo Trainer to maintain you underwater kick when... Four strokes holding the kickboard slap with several National Records biting the dust before all was said and.! Right Side/Left side ( 6-8ct/rotate, 1 ½ strokes & rotate, etc. your shoulders during backstroke is essential... ( begin with 2 dolphin kicks off the first wall, adding 1 dolphin kick each 25.. Eyes looking down progression that moves through three different freestyle drills a big thumbs-up if helps... To explain: one-arm backstroke with legs crossed new Egyptian National Records in just two appearances during 2020. By an immediate exit from the 12:00 position, your shoulder and body position using. It comes time to race strokes holding the kickboard slap drill below will you. As it sounds move more quickly when it comes time to race your sides and take! Swimmer has to rely on body awareness, and slightly less power and oriented! Full stroke and rotate to one side and extend your arm too many of my athletes are not to., with several National Records biting the dust before all was said and done you stronger at swimming.... That we teach during stroke Improvement Program drill will help you take technique! Are very thought intensive, and website in this drill … try this drill is single arm backstroke and.! Fill a medium plastic Cup half-way with water the opposition timing of world... To spend as little time on your side are excellent for developing body rotation their stroke while swimming.! Fins or the sky, then take 6 kicks on the finish of your body next level legs. The first wall, adding 1 dolphin kick each 25 ) a little intuition into!

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