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. Your whole leg should be moving with each kick, not just your lower leg. “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. Backstroke is the only competitive stroke performed on the back. 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. 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. The problem is that this makes a lot of splash and takes a lot of effort. Backstroke leg kick is essentially the same kick as freestyle only upside down. There are a few exercises that help to better your leg kicking. The feet are pointed. Kick with force only in the upward direction. It can really help you to develop your backstroke kick correctly. What happens when the alarm doesn’t go off at 5 am anymore? The hip flexor muscles help to initiate the downbeat to maximise propulsion during the leg kick. This doesn’t mean you have to hammer with the legs, but rather keep a gentle steady motion. For more tips, like how to position your hands while swimming the backstroke, read on! The feet are … It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. The backstroke uses the flutter kick, just like in freestyle. With all that energy used it still doesn’t actually get you anywhere. 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 Difference Between Swim Coaching and Training. Provide suggested dryland exercises to develop the major muscles used during backstroke. The face drops below the water surface, and breathing is disrupted. Sikana English 22,521 views. We have produced a related article on developing your swimming core. Video Demonstration. As you kick, reach one arm up towards the sky and bring it down to the side of your head and into the water. In the image above you will notice the swimmer is kicking from his knees and making a lot of splashes. When performing any form of swimming training exercise, swimmers should ensure that: We have published a related publication: BACKSTROKE Competitive Swimming Drills. Breaststroke Kick Video. The thigh muscles also help the swimmer to recover their legs and to maximise propulsion during the leg kick. The best part is this drill is a fairly simple drill to do. 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. Both types of kick start with a contraction of the hip flexors (rectus femoris and iliopsoas) during the downbeat which provides the propulsion. The backstroke kick is only about twelve inches at its deepest. Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. We have produced a swimming resource library. A lot of people trying too hard with this drill. A lot of people try to kick like they’re trying to ride a bike, or running. It can really help you to develop your backstroke kick correctly. When the leg completes the power phase the recovery phase begins immediately. A strong kick keeps your stroke together. 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). Backstroke Kicking Drill http://www.vaziriswim.com https://www.facebook.com/vaziriswim https://twitter.com/leilavaziri http://instagram.com/vaziriswim Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. These include increased power, strength, endurance, speed, and coordination. Then simply kick. The problem is that this makes a lot of splash and takes a lot of effort. 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. These are subdivided by swimming category, To access any article simply click on the attached page link: swimming resource library. Learn how to kick in backstroke with a tighter motion using a straighter leg. Additionally, make sure you are not kicking down with force. Then the swimmer is able to sit up slightly and watch their own leg kick as they perform it. 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