Stroke Technique - Backstroke

Body position
o The body should be on the back in a flat, horizontal and streamlined position.
o Body roll- swimmers should roll around the long axis.
o Still head

Leg action
o Fast, even kicking.
o Lateral kicking- emphasise the relationship of the kick with the body roll and the need to balance the stroke.
o Point the toes- good ankle flexibility, plantarflex the toes on the upbeat.
o Reduce excessive knee bend.

Arm action
o Entry, little finger in line with shoulder, palm out, slide in.
o Scull to catch, palm down
o Downsweep, hand sweeps down and out, roll towards sweep, hand starts to accelerate
o Upsweep-sweep up and in, elbow flexes to 90, acceleration continues
o Downsweep hands sweep down and out, elbow extends, continue to accelerate.
o Thumb first exit
o Recovery. Arm over shoulder, relaxed, rotate.

Breathing
o Inhale on one arm, exhale on the other arm

Timing
o 6 beat

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