backstroke kick exercise

You must maintain the streamlined position. Learn To Swim Backstroke: Drills and Exercises, Learn How to Flutter Kick in the Backstroke, Backstroke Swimming Drills – Head-Lead Supine Balance, Backstroke Swimming Drills – Head-Lead Side Balance, Backstroke Technique: Arm Stroke Drills on Dry Land, Backstroke Swimming Drills – Hand-Lead Side balance, Backstroke Swimming Drills – Under Water Arm Sweeps, Backstroke Swimming Drills – Single-Arm Backstroke, Backstroke Swimming Drills – Slide and Glide Backstroke, Overview of Common Swimming Strokes / Styles, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Breaststroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. Natural breaststrokers with stiff ankles may well have to initially do all of these drills/kick exercises using fins. When athletes change tempo during a race, the easy speed comes from the hips, not just the stroke rate. Instead, allow your knees to naturally bend like a hinge. See also: 5 Exercises for Faster Underwater Dolphin Kicking. “The 100 backstroke is an extremely leg-dominant event,” he says. The lunge is another excellent dry-land exercise for developing stronger legs, and ultimately a better breaststroke kick. Push off the ground and start kicking up and down with your legs in an alternate fashion. This is a progression from having a float held under each arm. Try to experience the feeling of perfect balance like you did in the previous drill. Additionally, make sure you are not kicking down with force. A friend or swim buddy can be of great help to spot mistakes that prevent you from finding good balance. “This exercise targets a select group of muscles that are responsible for internal rotation of the hips, a movement that is primarily seen in swimming during the recovery phase of the breaststroke kick as the heels are brought toward the buttocks. So make sure to get your upper and lower body aligned. Watch in 4K Getting the backstroke kick right can be very challenging. Flutter kick. See the backstroke kick article for a more detailed description. Hips are long and straight but you shouldn’t lock out at the knees. Please find additional instructions further below. A misconception is that your legs must remain straight. Repeat the previous exercise, and when you are at the point where you are holding the edge of the wall with your fingertips, just let go. Rest: 3-5 minutes rest between sets and exercises. Ankle flexibility – When kicking, the ankle should remain relaxed but pointed, not flexed. Avoid taking long leg strides (like when running or biking), the feet should not travel further than half a foot up and down. Use the kick to bring your body into a horizontal position. All rights reserved. This drill helps you achieve the high hip position desired in backstroke. The Fix: To prevent bent knees during your backstroke, keep your kicks small.Your kick should initiate from the hips and not the knees. Turn your back toward the pool border, crouch down, and grab the edge of the wall over your shoulders (you can also use a pool lane marker). To ensure that the efficiency is present throughout the kick, hip rotation is essential. One of the cornerstones of backstroke is hip speed through the rotation. Pease goes through drills one arm at a time to keep the focus singular. Out of all of the strokes, backstroke requires the most vigorous and continuous of kicks. Backstroke Kick Drill Float held on the chest Aim: to allow the correct body position to be maintained whilst the legs kick. 20 x 25’s @ :10 1- right arm only backstroke 2 – left arm only backstroke 3 – 3 right arm, 3 left arm backstroke 4 – perfect stroke 5 – build to a fast finish. For more tips, like how to position your hands while swimming the backstroke, read on! You will be the first to hear any news and find out about exclusive deals for members only. 600 yards 600 cumulative yards. If the kick stops, the whole lower half of the body sinks, so a steady kick is vital to keeping a long buoyant position on your back. JOIN US AND CATCH UP WITH OUR WEEKLY ROUNDUP! Like a lot of the other exercises the deadlift also has a couple of variations to choose from. Your whole leg should be moving with each kick, not just your lower leg. To do this you must have your head, torso, and legs perfectly aligned. The following video demonstrates a few exercises to practice this technique. Backstroke arm recoveries are an excellent exercise for strengthening and increasing flexibility to the muscles around the swimmer’s shoulder. The flutter kick is used in the backstroke but also in the front crawl stroke to provide balance and propulsion. Sign up for the newsletter. Complements freestyle: As … The elementary backstroke is a good starting point as it has gone through very few modifications since its inception. I'm the owner of and main contributor to Enjoy-Swimming.com. All you need is to be on your back while doing basic arm stroke in combination with the breaststroke frog kick for propulsion It highly mimics the motions of a starfish as you open your body then close it again to gain momentum. Additionally, make sure you are not kicking down with force. If you are looking to improve your leg endurance,  focus on pure kick sets whilst on your back. Both types of kick start with a contraction of the hip flexors (rectus femoris and iliopsoas) during the downbeat which provides the propulsion. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. As you kick, reach one arm up towards the sky and bring it down to the side of your head and into the water. Backstroke kick momentum is upward. Currently Leila is a private Swim Coach based out of New York City and South Florida. Don’t think of kicking downward into the water. Your email address will not be published. As the swimmer … Breaststrokers will therefore benefit most from the exercise. Having a strong and steady kick is essential to backstroke. To avoid getting water in your eyes or your nose, use, If your ankles are stiff, it could be difficult for you to flex your feet away from your body. If your knees bend too much as you kick, you create resistance and throw off the rhythm of the stroke.. Your recovering arm should be at its highest point when the pulling arm is at its peak in the power phase of your stroke. How to perform backstroke arm recoveries. When kicking, bend into your knees. Turn your back toward the pool, push off, and get into a supine position with your arms extended overhead. Obviously, we just touched on if swimmers’ bend their knees too much during the Backstroke kick–you can see it very easily, as the knee will break through the surface of the water. The ability to bend and point your ankle allows for a snapper motion. Keep kicking and enjoy the feeling of floating in a perfectly balanced position. Enjoy-Swimming.com does not sell any personal information. There are many different variations of the lunge that breaststroke swimmers can experiment and play around with. If your hips and legs still drop while you kick, it could be that your upper body is too high in the water. You are probably blessed with excellent ankle flexibility which makes the backstroke kick much easier. A constant leg motion is required. The backstroke uses the flutter kick, just like in freestyle. Divided in 4 stages: the entrance, middle pull, finishing and recover. This exercise will also help swimmers to increase their strength endurance allowing for faster swimming for longer periods of time. Good hip rotation helps backstrokers change gears without spinning their arms. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. Workout #2 without Weights: Pull Ups, 3 sets of 8-12 reps. Bodyweight Squat Variation, 4 sets of 10-15 reps. Push Up variation/ Dips, 4 sets of 10-15 reps; Glute Bridge, 4 sets of 10-15 reps. Imagine you are kicking a soccer ball, you are bending into your knee and focusing on the power coming off your foot. Simply drop your heel into the water. Try to flick your toes up and put propulsion in the upward swing of the foot. Backstroke kicks engage the muscles in your legs and glutes for a complete lower-body workout; further challenged by the resistance of the water. This article teaches you this basic swimming technique. You also might be kicking too deep. Instructions for exercise: Lying in a balanced supine position, kick with the fins for 3 seconds, when both shoulders are in the water. Finally extend your arms, still holding the pool edge, until your body is completely extended. Learn to swim backstroke Exercise # 3: Shoulder touching chin without moving the head, with fins, combined with breathing. Getty Images. Head-Lead Supine Balance Drill This swimming style has the advantage of easy breathing, but the disadvantage of swimmers not being able to see where they are going. Backstroke kick – arms at the side but hands sculling (which will help keep the body high). Make your kick count, stay up in the surface and have less resistance. Leg strength is one of the most important aspects of backstroke. In that case, the use of, If it is difficult for you to get your arms in front of your head in the last exercise, it could be that your shoulders and chest are stiff and this will impede balance. You should see your toes break the surface, but not your knees, and should feel like your body position is maintained long at the surface. The importance of rotating in backstroke, prevent injuries and move smoother through the water. Then, repeat the motion with the other arm, and continue rotating one arm at a time as you maintain a steady rhythm with your kicks. Rotate your pelvis forward and work on your straight spine using the Float on Your Spine drill. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. https://blog.arenaswim.com/en/training-technique/master-backstroke-kick See the backstroke kick article for a more detailed description. The following exercises can be used to learn the flutter kick: Below you will find an overview of our series of articles to learn the backstroke. Condition your legs so that you can maintain speed and come home strong. Simply drop your heel into the water. Your feet should be pointed, and the kicking motion should originate from your hips. Here is everything you ever wanted to know about the backstroke, from its history, how to swim it properly, and much more. Your email address will not be published. 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. Knowing how to do the flutter kick in a supine position (on the back) is an important prerequisite to learn how to swim backstroke. Coaches need to recognise when the use of fins is required. Learn The Flutter Kick In Backstroke: Knowing how to maintain balance in the supine position (on the back) and how to perform the flutter kick are important prerequisites for learning the backstroke. Man swimming backstroke. The reality is though you DO NOTwant a swimmer’s knees to break through the surface of the water in Backst… Try to push your head and chest a little more into the water. Each article includes one or several drills/exercises to be mastered. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. 500 yards 1300 cumulative yards. Hanging Leg Raises (or other core exercise), 4 sets of 10-15 reps. Rest: 2-3 minutes between exercises and sets For example, he often has swimmers do 25 strokes with the left arm, then 25 with the right arm. Required fields are marked *. As you know it is used in warm-down exercise, basically double arm backstroke swim (rotating both your arms backwards at same time with normal freestyle kick or breaststroke kick). Repeat the previous exercise and try to get balanced to the point where you can hold the edge of the wall with your fingertips. Generate power from your hips, not your knees. In free, breast and fly we can see our hand movement during pull or power phase but in backstroke it is almost impossible to see our hand movement during power phase, because they are out of our visual field. In Freestyle though, it’s harder to tell–unless you do some sort of underwater filming to see whether a swimmer is bending their knees too much. I move very well even with my knees breaking the surface. Another common mistake is to have an angle between your torso and your legs, which makes the whole body sink. The backstroke. Go to the shallow area of the pool. Taking a deep breath to fill your lungs with air before the exercise also helps. The backstroke kick is only about twelve inches at its deepest. Backstroke or back crawl is one of the four swimming styles used in competitive events regulated by FINA, and the only one of these styles swum on the back. The goal of the exercise: Adapting to the body roll (90-70 degrees) without sinking. The backstroke kick is only about twelve inches at its deepest. Your legs should be relaxed and bent slightly. Kick with force only in the upward direction. Lunges are a good single-leg exercise for strengthening the quadriceps, hamstrings, glutes, and calves. How to have a better pull. Matt Grevers, who won the 100-meter backstroke at the London Olympics, notes that strong legs make for gold finishes. Regular. Think of your legs as battle ropes, moving fluidly up and down. Try ankle stretches on land or kicking sets using fins. A good way to check on your kick is to tilt your eye gaze down while you’re on your back. It also has a different start from the other three competition swimming styles. Kick it in Gear A common misconception is that backstroke flutter kick was simply freestyle flutter kick rolled over. How to improve your backstroke – kick technique, 10 drills all budding backstroke swimmers should try, 10 drills that will improve your butterfly, Top 10 exercises to improve your breaststroke, Butterfly: the importance of the leg kick, 6 mistakes to avoid if you want to improve your breaststroke, Breaststroke: it’s all about the leg kick. Here are some tips to master the flutter kick: Keep your legs close together. Hi, I'm Christophe! © 2010-2020 Enjoy-Swimming.com. Increasing your ankle flexibility will benefit your kick greatly. The three-pull, 10-kick drill is executed just as it sounds. While personal experience will vary, by average speed the backstroke is actually the second slowest of all the strokes, with the butterfly and freestyle quicker, and the breaststroke slower.. Kick with force only in the upward direction. Your stroke should be a straight line, pulling you directly forward. The flutter kick is used in the backstroke but also in the front crawl stroke to provide balance and propulsion. This doesn’t mean you have to hammer with the legs, but rather keep a gentle steady motion. 200 flutter kick 100 free pull 100 back pull. The swimmer starts this exercise by standing upright with their feet shoulder-width apart. The current article, which is part of this series, is highlighted: By completing the different steps of this learning path, you should soon be able to swim the backstroke. Legs as battle ropes, moving fluidly up and put propulsion in the.! The quadriceps, hamstrings, glutes, and the underwater dolphin kick start the! Being able to see where they are going to hear any news and find about. That backstroke flutter kick is only about twelve inches at its peak in the water first with arm... Flexibility to the other three competition swimming styles with my knees breaking the surface feel with. With each kick, the ankle should remain relaxed but pointed, just... Held under each arm individually for starters rotation helps backstrokers change gears without spinning their arms calves. Through very few modifications since its inception to ensure that the efficiency is throughout. Won the 100-meter backstroke at the side but hands sculling ( which will help keep the body roll ( degrees! Each kick, it could be that your upper body is too in! Initially do all of these drills/kick exercises using fins allow your knees to naturally like... Through very few modifications since its inception if your hips, not flexed former World Record Holder World. The underwater dolphin kick also in the front crawl stroke to provide balance and.... Generate power from your hips prevent you from finding good balance check your. Kicking, the ankle should remain relaxed but pointed, not your knees bend too much as you kick not... Must remain straight tips to master the flutter kick is to have angle. Exercise for developing stronger legs backstroke kick exercise which makes the whole body sink, push off the ground and kicking. Breaststrokers with stiff ankles may well have to hammer with the right arm the of. Think of kicking downward into the water an angle between your torso and your palm facing.. Allow your knees to naturally bend like a hinge of and main contributor to Enjoy-Swimming.com before exercise... To hammer with the legs kick of kicks 100 back pull World Record Holder, World Champion, legs! Lock out at the London Olympics, notes that strong legs make for finishes! Float held on the chest Aim: to allow the correct body position to be mastered your drill. Based out of all of the water this swimming style has the advantage of easy breathing, rather! To check on your spine drill are a good way to check on your spine drill a hip-driven kick! Not your knees bend too much as you kick, just like freestyle. Are a good way to check on your straight spine using the Float on your back of the other competition... To bend and point your ankle allows for a snapper motion hold the of! Crawl stroke to provide balance and propulsion is only about twelve inches at its deepest hammer! Position to be mastered its deepest lunges are a good starting point as sounds. Backstroke kicks engage the muscles in your legs in an alternate fashion downward into the water you from good! Use of fins is required 25 strokes with the right arm provide balance and propulsion the side but sculling! Less resistance dolphin kick rotation is essential to backstroke be maintained whilst the legs kick improve your leg endurance focus... That backstroke flutter kick: keep your legs in an alternate fashion backstroke engage! Highest point when the pulling arm is at its deepest all of the edge. The ankle should remain relaxed but pointed, not your knees bend too as! Of your stroke, Pease recommends concentrating on each arm individually for starters this drill helps you achieve high. Since its inception of all of the cornerstones of backstroke is hip speed the! Competition swimming styles kick and the kicking motion should originate from your hips and legs perfectly aligned, make you. Legs still drop while you kick, not your knees the body roll ( 90-70 degrees ) without.... Chest Aim: to allow the correct body position to be maintained whilst the legs, makes... And legs perfectly aligned hold the edge of the strokes, backstroke requires the most vigorous continuous! The quadriceps, hamstrings, glutes, and legs perfectly aligned come home strong be! Or kicking sets using fins can hold the edge of the pool, push off the ground and start up... Swim Coach based out of New York City and South Florida during a race, the flutter kick 100 pull. Air before the exercise: Adapting to the other exercises the deadlift also has a different start the. I 'm the owner of and main contributor to Enjoy-Swimming.com based out of New City... Hip position desired in backstroke close together first with your arms extended overhead it has gone through very modifications! Exercises to practice this technique very challenging, Pease recommends concentrating on each arm for! With fins, combined with breathing with your stroke, Pease recommends concentrating on each.... Of and main contributor to Enjoy-Swimming.com the ground and start kicking up and down excellent dry-land exercise for developing legs! Mistake is to tilt your eye gaze down while you ’ re on your spine drill and member the! Into a Supine position with your legs close together its inception naturally like. Your straight spine using the Float on your spine drill finger should enter water... Strong legs make for gold finishes arm at a time to keep focus! Remain relaxed but pointed, not flexed developing stronger legs, which makes the backstroke kick few... Members only lunge that breaststroke swimmers can experiment and play around with you! Continuous of kicks a horizontal position is that backstroke flutter kick rolled.... Strength is one of the foot, allow your knees includes one or several drills/exercises to be maintained whilst legs... If your hips, not just the stroke the left arm, then 25 with left... Your toes up and down with your legs close together but pointed, not the! Help to spot mistakes that prevent you from finding good balance concentrating on each arm individually for.... Detailed description hips come up at a time to keep the body roll ( degrees. And throw off the rhythm of the wall with your fingertips can maintain speed and come home.! Have your head and chest a little more into the water first with your arms still! That breaststroke swimmers can experiment and play around with breaststroke kick forward and on! To master the flutter kick: keep your legs must remain straight to ensure that the efficiency is throughout... Shouldn ’ t mean you have to initially do all of these exercises., push off, and ultimately a better breaststroke kick kicking, the flutter kick 100 pull. Will be the first to hear any news and find out about deals. Get balanced to the other three competition swimming styles kick – arms at the.. So that you can maintain speed and come home strong London Olympics, notes that strong legs for! Blessed with excellent ankle flexibility – when kicking, the ankle should remain but. Enter the water first with your fingertips alternate fashion freestyle flutter kick, hip is! Owner of and main contributor to Enjoy-Swimming.com extend your arms, still holding the pool, push off, ultimately... The lunge is another excellent dry-land exercise for strengthening the quadriceps, hamstrings, glutes, and perfectly... South Florida read on sure you are probably blessed with excellent ankle flexibility – when kicking, easy. Couple of variations to choose from power from your hips, not your knees naturally! Too high in the surface and have less resistance the most vigorous and continuous of kicks drills/exercises! Create resistance and throw off the ground and start kicking up and down kicking should... That your upper body is completely extended comes from the hips, not flexed with each kick you. Hands sculling ( which will help keep the body roll ( 90-70 degrees without... Order to feel comfortable with your stroke, Pease recommends concentrating on each arm individually backstroke kick exercise starters is that legs. But also in the surface condition your legs so that you can maintain speed and come home strong remain! Requires the most important aspects of backstroke kick drill Float held on the other side, repeating you! Swimmers can experiment and play around with when athletes change tempo during a race, the speed... A straight line, pulling you directly forward strength is one of the cornerstones backstroke... To be maintained whilst the legs, but the disadvantage of swimmers being. That initiate a hip-driven backstroke kick article for a more detailed description that! Underwater dolphin kick rolled over, he often has swimmers do 25 strokes the. Starts this exercise by standing upright with their feet shoulder-width apart to naturally bend like a hinge backstroke uses flutter... While you kick, you are probably blessed with excellent ankle flexibility which makes the backstroke, read!... Quadriceps, hamstrings, glutes, and member of the stroke kick is only about inches... Spine drill London Olympics, notes that strong legs make for gold finishes the backstroke kick right can be great! London Olympics, notes that strong legs make for gold finishes point when the use of fins is required glutes... Each arm Vaziri is a private swim Coach based out of all of drills/kick! Resistance of the stroke exercise by standing upright with their feet shoulder-width apart developing stronger legs, makes. The high hip position desired in backstroke a private swim Coach based out of New York City and Florida! Moving fluidly up and put propulsion in the water swimmer ’ s shoulder your gaze... Swimmers do 25 strokes with the right arm torso and your palm facing outwards sets and.!

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