BACKSTROKE

definition

From the classic breaststroke in the supine position (old German backstroke), today's backstroke developed, which is similar to the crawl swimming in the supine position. The currently used backstroke is characterized by a constantly changing rolling motion around the body's longitudinal axis. The chin is slightly lowered towards the chest and the view is towards the opposite starting block. The backstroke is one of the more difficult forms of movement in swimming.

Motion description

Arm movement:

Since backstroke is a cyclical movement, and the poor are reciprocally moved under and over water, it is sufficient to explain the arm stroke on only one side of the body. The movement begins with the immersion of the extended arm. At this point, the palm of the hand is facing outwards, the fingers slightly apart. The upper body rolls around the longitudinal axis in the direction of the immersed arm, and the hand is moved outwards and downwards. The flexion of the begins at a depth of approx. 30 cm Elbow up to an efficiency of 90 ° in shoulderheight. At this point the printing phase begins. When the hand is at the level of the abdomen, the upper body begins to roll towards the opposite side. The underwater action of one arm ends when the hand is level with the Thigh is located. The pre-swing phase over water is initiated. The swing begins by lifting the shoulder above the waterline while the arm is still under the water. The extended arm is swung forward as quickly as possible. The arm cycle is not windmill-like, as is often assumed, as both arms are underwater at one point in time.

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Leg movement:

The leg movement is characterized by an alternating up and down movement of the legs. Six quick leg actions occur during an arm cycle. The kicking movement occurs as a whipping-like movement, whereby the back of the foot should be hyperextended. The amplitude of the kick is 30-40 cm. The frequency should be kept so that the legs are in extension of the upper body so that the leg movement can generate the greatest possible propulsion. The upper body is slightly bent at the hips so that the legs can function below the surface of the water.

A detailed description of the movement for backstroke swimming can be found here:

Competition Regulations

You swim 50 to 200m distances.
The swimmers have to push themselves off on their backs at the start and each turn.
With the exception of the turn, it is only allowed to swim in the supine position over the entire route.
After the start and after each turn, the swimmer may be completely submerged for 15 meters.
During each turn, the body may be turned to the chest position, but no more arm pull or leg kick that is not related to the turn.
When striking the target, the body must be in the supine position.

error

Typical backstroke mistakes are:

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Arm action under water without elbow flexion leads to a deteriorated abutment, which in turn results in slow propulsion.
Elbow flexes too early.
Moving the arms sideways underwater results in a serpentine swim.
The legs are not straight and the knees come out of the water. This does not lead to any advance.
Too much hip flexion leads to a sitting position in the water. This increases resistance and reduces propulsion.