Learn to Catch Any Wave | XSWIM for SURFERS Blog. Kick with relatively straight legs, kick more from the hips, relax your ankles, and go, go, go. • The leg swings from the hip. Although we all stand on the shoulders of those who came before us, there is ONE way to do things…YOURS 5. It depends on their skill level and age, as well as their specific technique needs. Swimming Technique. Kicking from the knees means you’re bending them back too much, which will increase drag. Elbow bend a little wider than 90° Russell Mark rmark@usaswimming.org … 640 x 426 jpeg 75kB. Body Position. Please select one Stroke -- Breaststroke Butterfly backstroke Freestyle Triathlon Training Aids -- Fins Pullbuoy Kickboard Paddles Finger Paddles Centre Snorkel • Significant plantar flexion of the feet is an advantage in generating propulsion. Learning to swim, especially on your back, can be intimidating at first. Nail the perfect backstroke kick technique and watch your speed and propulsive power soar. This results in a much quicker looking tempo compared to other strokes. Your little finger should enter the water first with your arm straight and your palm facing outwards. The same principles will be used, despite being on your back. Technique. The Fix: To prevent bent knees during your backstroke, keep your kicks small.Your kick should initiate from the hips and not the knees. Nail the perfect backstroke kick technique and watch your speed and propulsive power soar. To teach backstroke kick and backstroke kick with rotation while in the water, I use a 4-step process. Learn to Swim Backstroke or Back Crawl. If your knees come out of the water you are letting them bend too much. The leg movement in backstroke is similar to the flutter kick in front crawl. View our full range of backstroke technique tips as a free Just Swim member – find out more on our Members site. Backstroke 1. Execute a dolphin kick before resuming your backstroke. Here are some tips to master the flutter kick: Keep your legs close together. The kick used in backstroke is very similar to the flutter kick seen in freestyle. Your whole leg should be moving with each kick, not just your lower leg. This drill technique can work well with the swimmer holding a float, however it is important not to overuse this drill as a "paused stroke" can easily become habitual and can be challenging to unlearn. How To Swim Faster Muscle Memory Us Swimming Swim Caps Stick It Out Moving Forward Build Muscle Excercise You Can Do. A major key to success in backstroke swimming is having a strong kick. Try this drill to practice a backstroke kick that intensifies upon each body rotation. 5. Some will have a 6 beat cycle (6 kicks to every arm pull cycle), some a 4 beat cycle (4 kicks to every arm pull cycle) and some may even have a 2 beat cycle (2 kicks to every arm pull cycle). Your legs should be relaxed and bent slightly. Saved by Skills N Talents. Backstroke – Kick Often backstrokers will kick with too much knee bend, causing an increase in the frontal drag and slowing them down. The same ­goes with the Freestyle and Backstroke kicks. The more quickly you can get to your streamline position, the more efficient your stroke will be. The freestyle or crawl stroke includes the same four stages as the backstroke with swimmers using their muscles as they do for the backstroke. Our Speedo Fit how-to video covers all bases, from the up-kick to the importance of kicking from your hip, and includes tips on how to use a kickboard and fins to improve your technique. Getty Images. The key to good backstroke kicks is to kick from the hips, not the knees. As we discussed in my dolphin kicking series, you always want to finish your kick in front of your body. Protect your rotator cuff if you use the backstroke technique. The kick should be more exaggerated in your hips and get progressively smaller toward your feet. 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