Your arms provide the main propelling force in back crawl, just as they do in front crawl but with a difference. They work alternately in this stroke, pushing the water back. Remember, continuity is the key; you have to maintain continuity and rhythm throughout the stroke, one hand always applying the pressure while the other recovering from it. Regular practice and proper exercise can earn perfection but it's advisable to have a look at the stroke first. Let's consider the arm action in its three phases: entry, pull and push, and recovery.
Entry
Your hands enter the water at a comfortable point behind the head, with the arm at full stretch. The arm should be as close to your ear as possible and the hand goes into the water first, so the wrist can be cocked sideways to allow the fingers to enter the water before the wrist, either together or with the little finger leading. Keep the entry controlled and smooth, with no slapping and as little splash as possible. Your hands should 'catch' on the water just below the surface.
Pull and Push
Immediately, after the hand 'catches' the water, it begins the pull while arm remains straight until in level with the shoulder. The elbow then bends, to allow the hand to push water backs directly down the line of the body. End the push near the thigh and start recovery without any pause. Your hand in fact follows the 'S' shaped path as it moves through the water. Keep in mind that it is important to keep the wrist firm, otherwise your hand will slip through the water instead of grasping it, and much of your effort will be wasted.
Recovery
When the hand reaches the end of the push phase near the thigh, it immediately leaves the water in one action without any pause and returns to the point of entry. The arm should remain straight and pass directly overhead to avoid any unnecessary rolling of the body. Try to relax the muscle that have been used for the pull and push while the hand clears the water quickly and smoothly.
Practice these exercises:
Hook your right foot under the rail and place your left foot flat against the wall just below it. Now, lie back in the water and practice the arm actions keeping your arm close to your ear.
Push off holding a float across your chest with one arm and use the other arm to pull yourself across the pool. Then change arms. Hold the water firmly with your hand as you pull, pushing right through to the thigh.
Push off holding a float firmly between your legs. Pull yourself across the pool with your arms keeping your chest out of the water and shoulders fairly high.
On dry land in front of a mirror: Stand upright in front of the mirror and observe as you execute the alternating arm movements.
One-sided arm pull at the edge of the pool: Lie in the water parallel to and close up against the side of the pool, with the arm nearest to the pool side resting on the edge of the pool or in the gutter, execute a complete action in the water with the other arm.
Double arm pull with paddles and pull-buoy: Keep paddles on the hand, swing back over the water and pull as far as the thighs. Extend the body in supine position and hold the pull-buoy between the legs. Variation: Replace the pull-buoy with a pulling tube.
One-sided pull with paddles: Execute the complete back crawl arm movement with a paddle with one arm, with the other arm resting against the hip. When the working arm above the water enters the water, the body rolls towards the pulling arm. The arms interchange their positions after half a length, with the legs swinging loosely in a flutter kick. A Variation: stretch the inactive arm backwards in the water.
Alternate pull with paddles: Perform alternate, gentle arm movements above and under the water with the arms. Swing the legs loosely.
Simultaneous pull on the back with gentle flutter kick: Swing the arms simultaneously over the water in the direction of travel and from there pull them to the thighs. Bend and press at the same time.
Alternating-side arm pressure: Move the arms alternately underwater as far as shoulders and press the thighs. Hold the upper arm against the rib cage and swing your legs loosely.
Alternating-side underwater pull: As in the previous exercise, but in this case before the pull, each arm stretches underwater passing the shoulder in the direction of travel. The body rolls onto the side of the extended arm.
Single-sided arm movement: Execute the complete arm movement with one arm underwater and the other arm resting against the hip; see that the body rolls towards the side of the rear arm, and the legs swing loosely.
Practice these exercises; take care of your technique and performing the back crawl can be a pleasure.
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