A strong kick launches you in to your arm pull. Your whole leg should be moving with each kick, not just your lower leg. When the heel is at the highest point of the kick in freestyle and the lowest point in backstroke, the knee is then flexed and the drive of the power phase of the kick is executed. The leg movement in backstroke is similar to the flutter kick in front crawl. This is where one leg kicks correctly and the other swings around providing no propulsion at all. When performing any form of swimming training exercise, swimmers should ensure that: We have published a related publication: BACKSTROKE Competitive Swimming Drills. If the kick stops, the whole lower half of the body sinks, so a steady kick is vital to keeping a long … The trick is to relax and just breathe. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. Both phases are propulsive. Causes for Sinking Legs. Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training. For example, the chest muscles (pectorals). Your feet should face outwards during the kick phase to that you can sweep them outwards and then back together again at the end of the kick. Think of your legs as battle ropes, moving fluidly up and down. Please download our free chart ‘The major muscles used for backstroke’, by clicking the button below. Which you can view by clicking this link: swimming dryland training. What happens when the alarm doesn’t go off at 5 am anymore? A lot of people try to kick like they’re trying to ride a bike, or running. The best part is this drill is a fairly simple drill to do. Kick. The hamstrings help the swimmer to recover their legs and to maximise propulsion during the leg kick. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). The backstroke kick is only about twelve inches at its deepest. The backstroke uses the flutter kick, just like in freestyle. The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love. To contact us please click HERE. You want to try and focus on not kicking from your knees and letting the board bounce. Simply drop your heel into the water. Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition. When Noriko Inada used this stretched tendon in a similar way in the backstroke straightness leg kick, the kick frequency was much more rapid . Watch in 4K Getting the backstroke kick right can be very challenging. Below is a brief explanation of the function of each of the major muscles during the different stages of the backstroke. The leg action is a backwards kick with both legs simultaneously after drawing your heels up towards your buttocks by bending your knees. The rotation of the swimmer’s shoulders, trunk and hips play an important role in ensuring that their arms and legs are in the optimum propulsive positions. A lot of people trying too hard with this drill. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. From the initial position with the legs stretched out backward, the feet are moved together towards the posterior, while the knees stay together. Backstroke leg kick. Breaststroke Kick Video. Push and glide from the poolside without floats. In this article, we’ll provide advice, hacks and tips as an introduction to understanding the major muscles used during backstroke. Beginner backstrokers tend to kick from their knees—your kick should originate from your hips, sending a smooth, whip-like ripple down through your toes. The legs perform alternating and opposite movements. The Difference Between Swim Coaching and Training. If you wave one end up and down slightly then the wood will flex and the other end will go up and down also but amplified. It’s easy to get puffed because they are trying to go flat out straight away. We’ll identify and explain the function of each of these muscles during the different phases of the stroke. The shoulder muscles help to stabilise the swimmer’s upper body muscles and enable the body’s rotation to help maximise propulsion. We have produced a swimming resource library. While one leg moves up, the other leg moves down, and vice versa. Having your hips and legs sink while swimming backstroke can … “Leg press” helps to convey the true message of maximizing full resistance, instead of leg kick which might mean just any forceful movement without much considerations. The problem is that this makes a lot of splash and takes a lot of effort. See the backstroke kick article for a more detailed description. It is a good sign that you are not kicking from your hips. The swimmer’s core should be engaged throughout the stroke, especially during both the arm pull and the leg kick phases. The easiest way to help improve your kick, is to grab a kick board and kick with it over your knees. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. The major force of the backstroke kick is upward, against gravity, making quick, compact kicking and good foot position extremely important. Performing a couple of basic backstroke leg kick drills will allow your clients to actually look and see what their legs are doing. These help initiate their body’s rotation to help lengthen their stroke and maximise propulsion. The buttock muscles help to stabilise the swimmer’s body position and to maximise propulsion during the leg kick. It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents. The feet are pointed. This can help them to gain additional benefits beyond those that can be achieved by training in the water alone. Provide suggested dryland exercises to develop the major muscles used during backstroke. Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible. employing leg muscles differently than humans commonly do for most land activities. This doesn’t mean you have to hammer with the legs, but rather keep a gentle steady motion. Often backstrokers will kick with too much knee bend, causing an increase in the frontal drag and slowing them down. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. It’s the second slowest of the competitive strokes, after breaststroke. Have them sit on the poolside and kick their legs in the water. When the leg completes the power phase the recovery phase begins immediately. Listed below are the major muscles used during backstroke. Then simply kick. The best part is this drill is a fairly simple drill to do. Video Demonstration. Straight leg flutter kicks. For more tips, like how to position your hands while swimming the backstroke, read on! For our kick during backstroke, we use the same flutter kick as front crawl, ensuring the movement starts from the hips rather than the knees, to prevent them from becoming stiff and sore. Straight leg flutter kicks are a great core development exercise for the core and glutes . As the swimmer … For more backstroke drills click HERE, plus if you want to see a video of the drill click HERE (4:03 into the video), Copyright @ 2019 - SwimbetterHQ.com. A good way to think about it is if you have a long thin piece of wood. The leg movement, colloquially known as the "frog kick" or "whip kick", consists of two phases: bringing the feet into position for the thrust phase and the insweep phase. The legs are moved up and down in quick succession with compact movements. The goal of the following backstroke kicking drills is to address the unique issues of the backstroke kick that contribute to an effective and sustainable kicking technique. Related article on dryland training for breaststroke, We have produced a related article on dryland training for breaststroke. Think front crawl… But flipped. Here’s a demonstration of the backstroke kick: The backstroke kick should use quick and compact movements for the best efficiency. When you float on your back and hold your kickboard over your knees. Your legs should be relaxed and bent slightly. The feet should stay in the shadow of the swimmer’… I love to call it leg action in swimming backstroke the “leg press”. The swimmer below is now kicking from his hips, notice his knee is more flexed than bent. It can really help you to develop your backstroke kick correctly. Pointing your toes makes a huge difference too, and ideally, that’s part of having a relaxed leg. Remember to keep your hips up and your head back. Listed below are some examples of our favourite backstroke dryland training exercises for swimmers to incorporate into their dryland/land training programme. The thigh muscles also help the swimmer to recover their legs and to maximise propulsion during the leg kick. Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. The backstroke uses a flutter kick. Here are some tips to master the flutter kick: Keep your legs close together. Your whole leg should flex and your ankles relaxed. Life after swimming. Backstroke leg kick is essentially the same kick as freestyle only upside down. The swimmer initiates the catch phase by engaging the muscles in the, To help flex and extend their elbow during the propulsive middle and end of the stroke, Both types of kick start with a contraction of the, As the swimmer extends their knee/s, they engage their thighs, As they recover their leg/s with the upbeat kick, the swimmer’s, Throughout the stroke, the swimmer engages their calf muscles to help maintain a plantarflexed position with their feet (ankles extended & toes pointed), They help to stabilise the swimmer’s body, helping it maintain an effective position in the water. The legs kick in an alternating up-down manner, where the hip drives the kick. The face drops below the water surface, and breathing is disrupted. Push-ups – Standard, wide, narrow, slow, diamond (medicine ball), Bicep curls – Barbell, dumbbells, resistance cords or bands, Triceps extensions – Bodyweight, dumbbells, resistance cords or bands, Rotation pulls (Internal & External) – Resistance cords or bands, Straight arm lift – Gym ball (lateral) dumbbells, Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball). Strong legs and a strong kick add power to your hip rotation. Swimming Lessons for Kids: Back Gliding, Kicking and Back Stroke Arms - … Backstroke Body Position Drill. Backstroke Kicking Drill http://www.vaziriswim.com https://www.facebook.com/vaziriswim https://twitter.com/leilavaziri http://instagram.com/vaziriswim Their hips and legs sink, and the whole body gets dragged down. It can also help to correct any muscle imbalance caused by poor stroke technique or overuse. For further details and ordering information please use the following link: This contains links to all of our blog post. The flutter kick is used in the backstroke but also in the front crawl stroke to provide balance and propulsion. The chest muscles are engaged during the pulling movements in the arm stroke. The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury. The upper/middle back muscles are engaged during the pulling movements in the arm stroke. The calf muscles help the swimmer to maximise propulsion and to keep their legs and feet into a streamlined position (plantar flexion). This, plus the fact that your kick should be consistent throughout your stroke and not pause while you’re rotating, means fast, efficient backstroke requires good leg conditioning. 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