Swimming Tips: Learning the Elementary Backstroke
Learning the elementary backstroke in effect means mastering an arm stroke and leg kick and then learning how to co-ordinate the two elements in a unified effort to achieve swift, smooth motion.
The armstroke used in the elementary backstroke can be practiced first by assuming an upright, standing position on dry land. Begin with your arms at your side, fingers pointed down. To execute arm stroke use this simple four word code – “Bend, Reach, Pull , Glide”. When you say “Bend” you should slowly bend your elbows drawing your hands up along the sides of your body to your armpits. Next think to yourself “Reach” and with fingers pointed away from the body, let your hands reach out to the side leading your arms straight out at shoulder height and at right angles to your body. Mentally cue yourself with the word “Pull” and press your arms down hard until they reach your sides once again. The “pull” motion is what propels you through the water so it should be done forcefully. The final cue word is “Glide”. Having driven your ams down strongly creates propulsion so it is important to keep your arms ( and eventually your legs as well) still so that l your body moves through the water without unnecessary slowing friction that would come with any moving body parts.
Practice with the cadence “Bend, Reach, Pull, Glide” until your are comfortable with it on dry land. Then walk out into waist or chest deep water and assume a floating position. In this drill always stand first facing out toward deep water with your back toward shore so that when you assume floating position and begin to propel yourself you will move from deeper to more shallow and safer water.
Once you are floating on your back begin repeating to yourself ” Bend, Reach, Pull, Glide” and follow your own direction as explained above. After several strokes you will likely be close to shore. Stand up, walk back out and repeat the drill. When you feel you have mastered the arm stroke in short sequences you may wish to practice it over greater distances. To do this safely arrange to swim in a protracted area of waist deep water and avoid wandering out over your head by swimming along a buoy line or swimming on the shallow side of an instructor or experienced swimmer who will walk beside you in deeper water as a guide. While this may sound overly cautious, the strength of even just the arm portion of the elementary backstroke is considerable. In certain swimming locations, a few strokes can be enough to take you from shallow water to water well over your head.
As you continue to build up the endurance of your arm stroke, you should begin to learn the elementary backstroke kick. This kick is also known as the breast stroke kick on the back or inverted breast stroke kick because the same kick is used when swimming the breast stroke in a face down position.
Learning the kick involves adherence to the same four word cadence “Bend, Reach, Pull, Glide”. And like the arm stroke, the kick can be practiced first on land. First take a sitting or lying position. At the call of “Bend” draw both knees up toward your waist but turn the knees out to the side, away from one another. The result will be that your heels will be drawn up and almost touching one another.
At the call of “Reach” let your toes turn to the side and lead your legs in opposite direction in full extension apart from one another until the knees are no longer bent, the legs are straight and the toes are pointing out to the side. Then at the call of ” Pull” keep the legs straight and drive the legs together hard until legs meet one another with toes pointing down. This driving of the legs provides the full power of the leg stroke and so is followed by the mental command word “Glide”. As when practicing the arm stroke, it is important to let the body relax and remain motionless during the glide in order to get full benefit of the propulsion and thus maximize the distance you can cover. Extending your glide also gives your body time to rest and relax and prepare for the next stroke. The glide gives the swimmer control over the tempo of the stroke.
When you feel ready to take the practice of the leg stroke into the water, follow the same safety precautions as observed wile working on the arm stroke. First practice a few successive leg strokes beginning in waist or chest deep water, swimming always toward shore. Eventually extend the practice of the kick along a rope line or with one on one supervision. As you practice assume the floating position with arms to the side and repeating slowly the motivating commands “Bend, Reach, Pull, Glide”.
You may notice that as you attempt the leg stroke you encounter two difficulties. You may find that your knees are coming up and out of the water as you “Bend” and as a result disturbing the smooth flow of the stroke. You may also find it difficult to keep yourself in a comfortable foating position because water continues to wash over your face. Happily you will find that a very slight alteration in your head position will eliminate both of thes problems. Instead of laying out to float with your head way back and your eyes looking skyward the more suitable position for floating while swimming the elementary backstroke is to drop your chin toward your chest and allow your eyes to look toward your feet. The rather remarkable result of these changes is that your feet and knees will accordingly drop lower in the water and your knees will no long break the surface of the water and water will hit the back of your head but in its new tilted position will no longer pour uncomfortable over your face.
With arm stroke, leg stroke and appropriate body position mastered its time to put everything together. Having used the cues “Bend, Reach, Pull and Glide” throughout your practice will make the coordination seem quite natural. When you cue “Bend” both your knees and elbows will bend with associated arm and leg motions following. When you say “Reach” both arms and legs will fully extend to the sides. At the call of “Pull” arms will drive toward the body and legs will drive powerfully together at the same time and the body will be propelled forward. Finally at the call of “Glide” the whole body rests and recovers preparing for the execution of the next stroke.
The elementary backstroke is enjoyed by many swimmers because it requires no extreme effort and can be done at one’s own pace. It is a stroke meant to give the swimmer time to relax, gain confidence but still cover significant water span. Care should always be used while swimming the elementary backstroke or any other stroke done on the back to turn occasionally to the side to make certain that you are not swimming into dangerous water or into other people or objects in the water. Correctly learned and regularly practiced the elementary backstroke may become your favorite means of above water conveyance.
