After the freestyle and breaststroke, we are continuing our series of articles on stroke-specific training, today focusing on backstroke training.
One arm backstroke
Goal : Work on movements coordinating arm-leg, as well as body rotation.
Execution : Swim backstroke using one arm only. The other arm remains extended alongside the body or above the head. Switch arms every 25 meters. Concentrate on shoulder rotation and timing to maintain fluidity.
Backstroke with kicks and trunk rotation
Goal : Work on body rotation, essential for an efficient back technique, while strengthening the legs.
Execution : Lie on your back and perform regular kick movements. Every three or four kicks, rotate your trunk slightly to one side, keeping your arms at your sides or above your head. Then return to the neutral position and repeat the rotation on the other side. Concentrate on gentle rotation, without disturbing body alignment.
This exercise helps synchronize body rotation with leg kicks, 2 important things for efficient backstroke swimming.
Backstroke catch
Goal : Improve arm movement technique and coordination.
Execution : Swim backstroke with alternating arms. The inactive arm remains vertical and waits for the other arm to finish its cycle and join it. Then the inactive arm becomes active and vice versa.
This drill improves the movement precision and synchronization of leg and arm movements.