DESCRIPTION: The name backstroke is wrong for this style of swimming, for in its perfect technical version, it is a lateral style, swimming alternately on the sides.
The body is in a stretched position with the hip as the deepest point. The head remains always in the same relaxed but no movement position following the stream line of the body.
The secret of style is found in the kick and the correct rotation of the body. In the backstroke, only a strong kick that removes (bubbling) water on the surface, allows for good results. The opposite would be a kick hitting the surface.
The introduction of the hand into the water is done with open arms, burying the shoulder and rotating the body. The little finger must come first. Hands sink into the water deep thanks to the rotation of the body around its longitudinal axis. The stroke within the water begins at a depth of about 30 cm, with your arms straight and stretched. When the hand reaches the height of the shoulders, arms bent at the elbows and the hands get close to the body without reaching the surface.
To finish the stroke, a movement pushing down is made. To recover the arm in every stroke, the shoulder has to leave the water before the hand does.
When the arm pushed down, the opposite shoulder should rise.
Passing through the vertical during recovery, the palm turns to dive in first with the pinky finger.
Breathing should be coordinated with the movement of the arms, inhaling to reach into the water, exhaling at the end of the phase of thrust in the water.
- Head motionless.
- Continuous and forced kick.
- The kick must seem like boiling water in the toes (throwing water from the toes).
- Check a clean entrance with the pinky finger.
- Bent arms in the underwater pull.
- Finish the stroke at the hip.
- A deep grasp and then go straight into the pull.
- Roll hips and shoulders (kick diagonally).
- Recovery- thumb up and arms straight overhead.
- Lean on the arm pull.
- The terms of the pull are “down, up, down, up”.