What are the 3 major parts of the backstroke?

The Essential Elements of Backstroke

• 1.Body Position. The body position should be high and flat.
• Head Position. The correct head position is vital for achieving correct body position.
• Kicking Action. The kicking action is generated from the hips and upper legs with feet below surface.
• Hand Entry.
• Arm Action.
• Timing.

What are the steps of backstroke?

Kick

1. Keep your legs close together.
2. Generate power from your hips, not your knees. Your whole leg should be moving with each kick, not just your lower leg.
3. Your legs should be relaxed and bent slightly. Think of your legs as battle ropes, moving fluidly up and down.
4. Focus on smooth, consistent kicks at first.

What is proper form for backstroke?

Keep your legs close together and kick from the hips rather than the knees. Keep your ankles relaxed and your knee slightly bent on the downbeat. Kick as hard and as fast as you feel comfortable. Sprinters may kick up to six beats per arm cycle whereas longer distance swimmers will typically use less.

What muscles are used in backstroke?

Muscles Used Freestyle primarily uses your triceps, pecs, glutes, hamstrings, and quads. Backstroke uses a lot more of your latissimus dorsi, which is the muscle that stretches across your back, in addition to your glutes, quadriceps, and hamstrings.

How do you do backstroke Elementary?

How to Swim the Elementary Backstroke

1. To begin the elementary backstroke, start on your back.
2. Bend your elbows and move your hands toward your armpits.
3. Now, extend your arms and legs.
4. The next step is the power phase.
5. Let yourself glide as you ready yourself for the next stroke.
6. Repeat the movement.

How do you not hit your head in the backstroke?

Floating on your back, simply tilt your head backwards, the back of your head sinking in the water, until your face is turned up and forward instead of just up, and you can glance forward. However, do not do this all the time as it can strain your neck.

What is the most common mistake when performing the backstroke?

1: Crossing Over on Entry. One of the most common backstroke mistakes is crossing over the midline on entry. This slows you down because your hands must push water outward before catching the water and driving it toward your feet. This can affect your shoulders, core, and kick.

What is one common error when trying to perform the backstroke?

Lack of Rotation Just like the cross-over entry, not having enough rotation is another common technique error I’ve seen with many Backstrokers—no matter their age or ability level. Without proper rotation, it’s actually very hard to get into a proper catch.