Backstroke in details

Swimming is an ancient and very useful sport that strengthens the muscles of the body, develops proper breathing techniques and allows people to keep fit. Backstroke is a type of swimming that is considered one of the fastest. Why? Let us take a detailed look at this discipline to find out.

Swimming techniques

There are two styles of backstroke – crawl and bracelet. They have fundamental differences in technique.

Crawl means that the movement of arms and legs are carried out alternately and are the following cycle: two consecutive strokes and stroke of the arms are followed by three strokes made by each leg. Then it is necessary to breath and exhale, as well as move your body from side to side.

Bras, on the other hand, looks different: the swimmer throws his hands behind his head and at the same time, his legs perform pushing movements. At the moment of the push, the hips go down, and the body glide continues until the arms are paddled. Unlike the crawl, this way of swimming is not considered an official discipline and is only used as a warm-up after training, or when it is necessary to rescue a drowning person.

So how exactly do people practice backstroke?

Step one is entering. The straightened arm should be lowered to the surface of the water at shoulder level, with the palm standing with the edge. After touching the water with the hand, the torso begins to turn to the water. Such a turn makes the arm sink even deeper, turning the palm to the water. Then the arm bends at the elbow, the part below the elbow continues its movement under the water. At the same time, the other part of the arm, that is the one above the elbow, remains almost motionless.

Step two is wowing. Now the arm begins to come out of the water, aligning itself in the process. Eventually it is placed at hip level.

Step three is passing over the water. The arm comes out of the water with the palm facing the hip. The arm (followed by the forearm and shoulder) comes out of the water, and then passes over it. It is paramount that the arm is straightened, and the palm is turned outward. The muscles are relaxed at this point.

Breathing

Breathing in the right way is crucial when it comes to swimming in general and backstroke in particular. It is necessary to inhale through the mouth at the moment when the main hand finishes the stroke. The exhalation takes place when the hand is moving. It is necessary to exhale through the nose. It is not a good idea to exhale through the mouth; otherwise you can swallow a lot of water.

In addition, it is extremely important to learn to hold your head in order to make the process of swimming and breathing in this position easier. How do sportsmen hold their heads when they are swimming backstroke? There are several key points.

Firstly, your ears should be in the water. It will be unpleasant at first, but try to get used to it. If your ears are not in the water, your neck will have to strain all the time. Consequently, it will be more difficult to swim.

Secondly, having placed your ears in the water, lift your chin. It might be 3-5 centimeters higher than the water line. Yet, if it is comfortable, you can raise it higher. When the chin “faces” the sky, it is easier to stay afloat.

Another important point is that the water line should be at the level of the middle of your cheek. Also, you should do your best to keep your head centered and avoid twisting it from side to side. If you hold your head correctly, your body can also be centered. Thus, you will not lose balance.

Training

Professionals recommend taking the first backstroke classes outside the pool. Mastering the basics on the land, as well as systematic muscle training, will make it easier for a beginner to learn to move in the water correctly. Also, if you are able to perform the moves on the land, you will feel more comfortable in the water.

While training, it is paramount to pay close attention to the position of the head and body. The torso, unlike the head, is always in motion. The gaze is directed to the feet. Most professional swim coaches recommend that you start your pool lessons with extra equipment. For beginners, this will help. Foam cubes and products that are put on your hands and filled with air would be highly useful.

Professionals also give important advice to beginners: they say that balancing on the water without the help of hands can help to maintain balance when swimming really fast. At first, one should move with legs and concentrate on keeping the head above water surface. Keep your hips closer to the water surface to make pushing movements with your feet easier. Following these pieces of advice will definitely make the training process easier.

Benefits

The following benefits are noted when practicing backstroke swimming:

Your spine will relax. Being in the water helps to distribute the load from the spine evenly over the body, The pressure our back experiences all the time becomes less and less, allowing the muscles to have some rest.

Mobility of the joints will increase. Because of the lack of load, all joints in the water can work with a high amplitude without any risks of being damaged.

The muscle corset will be strengthened. Running helps people to focus on the leg muscles, training in the gym makes it possible to pay attention to a specific area. Backstroke swimming involves all musles, including the ones that are hard to train on land. Thus, your posture is corrected, and your overall strength increases.

The excursion of the lungs increases. Lung excursion is the distance to which the lower boundary of the lungs shifts when you breathe in. By swimming and building a proper breathing technique, you train the lungs and increase their excursion.

You can relax after a workout. After any serious load, the body needs a warm-up, which allows you to relax the muscles and normalize the heart rate. Backstroke swimming is the least energy consuming style, so it is perfect for those who want to relax all muscle groups and restore breathing.

History

Backstroke appeared a long time ago. It took the first people a little time to realize that it was easier to swim on the back rather than in any other position. Despite the fact that in Europe this style became well-known in the mid 19th century, the British did not take this style seriously. They used to call this swimming style “barbaric” because of the large amount of splashing and noise.

By the end of the 19th century Englishman John Arthur Trenger had began to practice this technique. By 1904 backstroke had been perfected and included in the Olympic Games for men. In 1924, the first competition for women was held.

In 1936, the American A. Keefer set a record. His swimming technique was remarkable. What were the peculiarities of his swimming?

• The head and body were fixed in a high position, as if the swimmer were sitting.
• The legs were deeply immersed in the water and made pedaling-like movements.
• Arm movements were performed over the water through the sides.

Backstroke soon became popular not only in Europe, but in other parts of the world, too. For example, it received its development in the Soviet Union. In 1935, Soviet athletes Klavdia Aleshina and Nikolai Borisov set world records in the 400 meters’ distance.

In 1968, at the Olympic Games new backstroke features were demonstrated.

• The swimmer’s body was positioned almost horizontally, making the athlete more streamlined.
• All the muscles of the body were involved in the swimming process.
• Arms moved continuously above the head, as if they were parts of a windmill.
• Legs performed small and shallow movements so that the feet did not fall below the pelvic line.

All in all, backstroke swimming has a lasting history. This swimming style is very popular among athletes and amateurs coming from all over the world because it helps to keep feet and increase one’s strength, as well as makes it possible to reach high speed.