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Category: Sports - Swimming - Backstroke Drills
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Drills
A
drill is used to break down parts of a stroke in order
to emphasize certain aspect of the body's movements. Drills
maybe used to learn a new stroke or strengthen certain
areas of a stroke.
- Backstroke
Drills
Kicking Drills
1. Both arms over head in streamline.
2. Kick while on side: one arm up, one down.
3. T-press kick similar to Freestyle.
4. Six-kick switch similar to Freestyle.
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Triple
Scoop
On your side, one arm at side, other extended above
the head, flutter kicking. Give two short sculls—don’t
pass the shoulder. On third stroke, give complete
stroke and roll to other side, switching arms. Emphasis:
catch phase.
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One-Arm
Backstroke
Swim Backstroke with one arm at your side, emphasizing
body roll. Several variations: 3-3-2-2-1-1. Three
strokes right arm, three strokes left arm, two right,
two left, one right, one left. Repeat. Emphasis: full
stroke, coordination.
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Kick-n-Roll
Kick with arms at side keeping head still, roll and
hold for two counts, roll to other side. Look for
shoulder. Emphasis: body roll.
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Peak
Kicking on back with both arms at side, roll shoulder and
recover one arm to “peak” and drop back down to
side. Alternate arms. Thumb should be up. Emphasis: recovery.
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Peak
with Twist
Same as “Peak,” only rotate hand from thumb up
to pinky up at “peak.” Emphasis: recovery and
hand rotation.
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Double
Touch
Take two strokes with one arm, with first stroke only touching
at the entry. Recover this first stroke back over surface
(like a movie going backward) to your thigh. Do a full second
stroke. Repeat with other arm. Emphasis: recovery and entry.
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Tied-up
Swim Backstroke with band around ankles or buoy at feet.
Try to keep body from fishtailing. Purpose: determines uneven
stroke.
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Freestyle/Backstroke
Combo
Swim three strokes Freestyle, stopping on your side. Do
not proceed until the back arm is dry and the body is balanced
with the face in the water. Once balanced, rotate the head
to a nose up position going into Backstroke. Take four strokes
Backstroke, again stopping on your side. Keep repeating,
making sure to stop between strokes only on your side. Purpose:
learn the need to rotate the hips in both Freestyle and
Backstroke.
Source:
WSU Masters
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