Swimming workout: Productive kicking for backstroke

This post is all about backstroke kicking and how we can get the most out of it. Many swimmers are poor kickers and as a result their performance is lowered. This workout will help you improve your kicking with some key points that you should have in mind when you swim backstroke.

Mistakes during the second upsweep in backstroke

We've already talked about mistakes backstrokers do during the entry, first downsweep, and first upsweep of their armstroke so it's time to move on to the second upsweep and discuss what can be done wrong during this phase in backstroke. Swimmers who use this phase of the armstroke for propulsion are prone to commit three mistakes. They may pitch the hand up, instead of back, they may press the water too long as the arm travels toward the surface, and they may pitch the hand in rather than back.

Common mistakes during the first upsweep in backstroke

We've already discussed the most common mistakes swimmers do during the entry (here) and first downsweep (here) of their armstroke in backstroke, so today it's time to talk about what backstrokers should try and avoid during the first upsweep of their armstroke. Some of the most common mistakes they make during the first upsweep are: pulling with a straight arm, sculling the hand vertically, and pushing up against the water with the palm of the hand.

What to avoid during the first downsweep in backstroke

The most common mistakes that swimmers make during the first downsweep in backstroke is trying to push back against the water before the arm is deep enough and wide enough to make an effective catch. This mistake can take two forms: swimmers puh water down or they push water to the side.

Backstroke to breastroke turn

The back to breast transition is the turn where the most time is won or lost of any other turn. The two most common ways of performing this IM transition turn are the traditional open turn and the crossover flip turn. Generally, the crossover is quicker off the wall, but the push off is not as powerful, so the two turns even out in the end. Furthermore, unless the crossover is done precisely, the likelihood of a disqualification is fairly high. The crossover is much harder to teach and perform and should be taught to seniors swimmers.

Common entry mistakes in backstroke

The backstroke armstroke can be divided into eight phases: the entry and stretch, the first downsweep, the catch, the first upsweep, the second downsweep, the second upsweep, the release and exit, and the recovery. Some people divide the armstroke stroke in less phases, but you'll notice (when these series is done) that it's the same description. During these phases swimmers can make mistakes that will cost them time and energy. Today, we're going to talk about the entry mistakes in backstroke and what to avoid.

Krisztina Egerszegi's story

Krisztina Egerszegi was born in 16 August 1974 in Budapest, Hungary and is a Hungarian former world record holding swimmer and one of the greatest Hungarian Olympic champions of the modern era. She is a three time Olympian (1988, 1992 and 1996) and five time Olympic champion; and one of three individuals (Dawn Fraser and Michael Phelps being other two) to have ever won the same swimming event at three Summer Olympics.

She held the world record in the long course 200 m backstroke for almost 17 years (August 1991 – February 2008), after setting it at the1991 European Championships (2:06.62). As of June 2009, that time remains the European and Hungarian records. It is the oldest record on the European list, and the second-oldest on the Hungarian list—Egerszegi's former world record in the 100 m backstroke (1:00.31), set 3 days prior to the 200 m backstroke, is the oldest.

Make the best out of your backstroke start

Just as with the forward start (see here), there are several kinds of backstroke starts. Three basic types are the traditional start, the newer Japanese start, and the catapult start. In the traditional start, the hips are close to the wall and the shoulders close to the block, so the torso is practically vertical and the knees are bent to an extreme. The Japanese start is characterized by the torso angling slightly away from the wall and the head leaning back; this is the quickest of the starts. In the catapult start, the hips are away from the wall, the knees are bent only to about 90 degrees, and the shoulders lean in close to the hands, so the torso is angled into the wall. The catapult start is better for age groupers because the pressure of the feet is directed horizontally into the wall.

Tips for a perfect backstroke turn

Being blind to the upcoming wall unnerves many swimmers, whose tentative backstroke walls cause them to lose a lot of time to their competitors. Aggressiveness walls can cover a multitude of swimming errors. Here are some tips, devided into the three parts of a flip turn, that will help you do perfect backstroke turns.

Key points to master backstroke

The fundamentals of backstroke and those of freestyle share many similarities. Both strokes are swum horizontally in the water with the body rolling on its long axis, both are asymmetrical with alternate arm stroking and alternate leg kicking, and in both, the arm pull is down the length of the body. In backstroke, however, the head is more easily controlled and does not lead to as many problems as in freestyle, and freestyle is faster because of biomechanical advantages.

There are some key points that all swimmers should focus on if you want to master that stroke. It is better if you focus on one point each time to gain the most out of each point. If you train an age-group squad you should try to mix the focus on every set (e.g. 20x50 back, change focus every 1 or 2 length).

Kicking mistakes in backstroke

The mistakes that swimmers make most often are to (1) pedal the legs and (2) kick too deep. In addition, swimmers who lack ankle flexibility will not be fast kickers.

Body position mistakes in backstroke

The most common mistakes made with regard to body position are (1) swimming with the head too high and (2) piking excessively at the waist.

Backstroke drills for beginners

A few backstroke drills that will help you learn tha basics of backstroke. These drills are mainly for beginners but they will also help more experienced swimmers too.

1. Slow flutter on back

Purpose: To practice correct body position for the backstroke while adding the kicking.

Procedure: Begin with a floating position on your back and gradually add a slow fluttter kick. Kick just fast enough to keep the bottom of your rib cage at the surface.

Focus: Stay relaxed, keep your head back until your ears are submerged and the water touches your goggles and chin.