Backstroke swimming technique. Back crawl swimming technique - Swimschool. Static action of the aquatic environment

Body position. When swimming on your back, your shoulders are slightly higher than your pelvis. The water level passes at the line of the ears, under the chin, and touches the upper chest. The head position remains relatively stable during backstroke. The neck is straight. Her muscles are relaxed. The swimmer looks up and slightly back.

Leg movements. The movements of the legs are alternating, in the directions from top to bottom and from bottom to top. From top to bottom - preparatory, from bottom to top - working movements.

Initial position. The leg, having completed the working movement, is fully straightened, the foot is at the surface, the toe is pulled back. The pelvis lies slightly below the surface: between the leg line and the horizontal line there is an acute angle.

Preparatory movement. For the first half of the preparatory downward movement, the leg moves almost straight. As a result, the pelvis and hips (and overall body position) become higher. Subsequently, the lower leg and foot continue the started downward movement, but the thigh lags behind somewhat, and the leg bends at the knee joint. By the time the angle between the thigh and the horizontal is about 8-10°, the thigh stops and changes the direction of its movement, while the foot and lower leg continue to move downwards. The preparatory part can be considered complete when the angle between the front surface of the lower leg and foot and the horizontal component reaches approximately 45°.

Labor movement. In fact, the working movement has already been started by the thigh; it is transmitted to subsequent links and is performed through vigorous extension of the leg at the knee joint. The working movement is performed in the direction down up. Working movement on the foot is realized. The foot is the main mover. When swimming on the back, the range of movements of the hip is slightly less than in front crawl, and the degree of flexion of the leg at the knee joint is much greater. In highly skilled swimmers, the hips practically never drop below the horizontal. This, on the one hand, ensures a streamlined position of the body in the water, and on the other, the effective operation of the mechanism to create traction force. In general, the range of motion in the back crawl at the level of the feet is greater than in the front crawl. The traction forces created by leg movements in this method are much greater than in the front crawl. In addition, leg movements balance body vibrations and keep it in a high, streamlined position.

8.Technique of arm movements when swimming back crawl.

Hand movements - alternate

The “hand entering the water” phase. The hand enters the water close to the longitudinal axis of the body or opposite the shoulder joint of the same name, the palm is turned outward, the fingertips point down.

Capture phase. The hand moves forward and downwards and slightly outwards with the edge of the palm. The swimmer, experiencing the pressure of the oncoming flow of water on his palm, begins to bend his hand, performing a grab. The shoulder girdle rotates with the hand, this contributes to a more effective grip. By the end of the grip phase, the hand is below the horizontal plane of the back.

“Pull-up” phase. In this phase, there is a change in the direction of movement of the hand associated with flexion and rotation of the forearm at the elbow joint. The brush moves back and up. Due to the powerful adduction of the shoulder, the swimmer is pulled up.

In the first half of the stroke, the movement of the palm is leading in relation to the elbow. The elbow is held and remains turned down and to the side.

The arm vigorously bends at the elbow joint, resulting in a quick sliding movement of the hand, which ensures the effectiveness of creating support.

“Push-off” phase. The push-off begins when the hand passes the line of the shoulders. In this phase, the arm is extended at the elbow joint due to powerful contraction of the muscles of the torso and shoulder girdle. The phase ends with an overwhelming back-down movement of the hand.

The “hand coming out of the water” phase. The movement of the hand in this phase is fast and sliding. The arm is straightened, palm facing the thigh. The relaxed hand comes out of the water with the thumb or back.

Preparatory movement of the hand (“carrying”). When moving above the water, the arm is straight and relaxed. By the time the next cycle begins, its movement accelerates somewhat.

The hands move “in antiphase”: when one hand finishes the stroke and leaves the water, the other enters the water and begins to grab.

Breath. Breathing is most often coordinated with the movement of one hand: for example, at the end of the preparatory movement, inhale, at the end of the stroke with the same hand and when it comes out of the water, exhale. In this case, breathing is carried out in two strokes with the hands; other strokes are also used.

The main advantages of this style are that it does not require large amounts of energy, Here the lightest breath, He promotes muscle development ankle and back and even has an advantage in speed compared to breaststroke (although it is inferior in speed to other styles).

This style, at the same time, is intended not only as a break from other more energy-intensive swimming styles: the backstroke is included in the program of the Olympic Games, competitions in it are held at distances of 50, 100 and 200 meters, and this discipline is also included in the 4x100 medley relay races and 4x200 m. In terms of the prevalence of specialization among swimmers, the backstroke takes second place - after the front crawl, respectively, and in terms of speed data it takes third place.

Backstroke swimming technique very similar to front crawl swimming– only with differences due to being on the back:

1. The body is elongated and is on the back; during swimming, the shoulder body makes small turns due to strokes.
2. The head is motionless and looks up (as opposed to breast float, in which the head turns to inhale).
3. Legs straight and make movements reminiscent of scissors.
4. Hands make alternating movements, resembling a mill.

All together it looks like this:

It is important to note that the head itself does not move or turn while swimming on the back - certain turns are made by the body itself and the shoulder body, but head position remains unchanged.

Hand movement technique

To learn how to swim this style correctly, First of all, you need to master the movements of your hands.

In the back crawl, the arms sweep in turns - while one hand makes a stroke under water, the other sweeps above the surface of the water. This is almost the same as, only the arms rotate in the other direction.

The hand movement cycle consists of 4 phases:

1. influx– immersion of the hand in water, starting with the little finger, then turning the hand perpendicular to the body. Unlike freestyle, the release can take less time if the angle between the arm and shoulder line at entry is 20 degrees or more.
2. Main part– turning the elbow back and down due to repulsion from the water, then increasing pressure on the hand and subsequent straightening the arm at the hip.
3. Exit from the water– turn the palm up with the little finger, quickly move it out. To speed up the process, you should turn your body a little, as if reaching over your shoulder.
4. Carrying– at this step, an almost straight arm is carried over the water 180 degrees.

Legs

In this technique, the leg movements are almost similar to the crawl movements, the only difference is that the force is applied from bottom to top, and not vice versa - that is, it’s as if we are pushing water up with our feet.

The legs should be straight - there is no need to bend them at the knees while swimming: the hips should work, not the knee joints.

Each leg in this style seems to make movements reminiscent of a wave.

The legs move alternately - as shown in the picture on the left.

Breath

Since we are lying on our backs, breathing here is quite simple (unlike): both inhalation and exhalation are done in the air, without any immersion of the head in the water.

At the initial stage of training, it is enough to simply breathe without thinking about any rhythm.

At a more advanced level, the correct way to breathe is as follows:

• while carrying one hand take a breath(it should be sharp so that water does not get into the nose and mouth)
• while bringing the other hand let's exhale(smoother than inhalation).

Maintaining this rhythm will allow you to get less tired and swim longer distances.

More details about breathing are also described in this video:

Common mistakes

Despite the general attractiveness and ease of swimming using the back crawl method, not only “dummies”, but also more advanced swimmers can make mistakes in this style.

Let us briefly describe the most common mistakes, especially those made by beginners:

• "Sitting" on the water– the position of the shoulder girdle is too high compared to the pelvis. To avoid this mistake, you should try to stretch out as much as possible in the water and take as horizontal a position as possible.
• Hasty start of the stroke immediately after entry, without capturing water. Instead, try to apply force during the stroke (using the shoulder joint, not the arm).
• Excessive tilt of the head back. The head should be a continuation of the body and should not be thrown back or forward.
• Care of the brush behind the head- both during the passage and during the influx. The arms should be carried straight and parallel.
• Bend in the knee area, as a result of which the blow is not full force. The legs should be straight and only slightly bend at the knee, making wave-like movements.

  Both in backstroke and front crawl the leg works through the movement of the hips, and not due to the bend in the knee!

• Imbalance in the amplitude of leg work: a large swing contributes to a loss of speed, a small one does not allow it to be gained.
• Unbalanced body movements: “roll” or “under-roll”.

Exercises for Beginners

On the land

In order to master this style of swimming well, in addition to practicing in the pool, you should pay attention to preparation on land:

1. Repeating arm and leg movements under the visual supervision of a mentor.

2. "Mill" forward and backward - to improve the functioning of the shoulder joints.

Also, do not forget that before swimming (both on the back and any other style) it is important to do a general warm-up.

In a swimming pool

Classic exercises in water to train this method of swimming are:

1. Swimming with a board: we swim on our backs, our arms are extended and hold the board, only our legs work. This exercise allows you, at the initial level, to learn how to use your legs correctly, and at a more advanced level, to train their strength (for this you need to work with them intensively) and hone your technique.
2. Swimming with a “kolobashka” in your feet– here we train only hand work. This exercise can be difficult at the beginning, so don't be discouraged if it doesn't work out right away.

Analysis of the water launch technique. Video

If you are practicing in the pool and have already passed the initial level, then you may be interested in starting correctly from the edge of the pool.

At competitions, after the first sound signal, the athlete jumps into the water and returns to the starting position.

After the second signal, he is slightly pulled up. And after the siren, he makes a sharp push back, arching his back and entering the water with his hands.

The step-by-step start looks like this:

• Initial position– Feet rest against the wall of the pool, toes are at the edge of the water (some teachers say that the big toes should touch the edge of the black line), knees are bent. Hands hold the handrails, being absolutely straight.
• Push performed after a slight upward swing. Next comes a swing of the arms back over the top, the legs push off the support with all their strength.
• Flight represents an elongated body, arched at the back.
• Entering the water It starts with the hands, then, after the head and shoulders, the whole body enters, ending with the feet. After entering the water, the chest ceases to be a “wheel”, the body stretches out, and begins sliding underwater, lasting 2.5 - 3.5 m, starting from the start.
• Then they come to the surface of the water and begin swimming.

Here's a 10-second video that shows it all clearly:

After the start, When sliding underwater, it is recommended to make movements in order to move faster. However, this technique is largely intended for professionals; at a beginner level, it is enough to simply learn to push and slide - underwater or at least on the surface of the water.

We hope that the tips from this article will help you quickly and correctly master this style of swimming and enjoy it both in the pool and when swimming in open water!

Back crawl

Body and head position: The swimmer keeps his head about half submerged in the water (ears in the water or near the surface). If you are buoyant, you can keep your head slightly tilted with your chin to your chest. If buoyancy is at an average level, you can lower your head with the back of your head, which will reduce the immersion of your pelvis. During backstroke swimming, the athlete's body rotates around the longitudinal axis up to an angle of 45˚ in each direction. When one arm does half the stroke and the other half the air, maximum rotation (roll) is observed.

Hand movements: Hands perform movements alternately: one does

stroke, the other sweeps over the water, one ends the stroke at the hip and is taken out of the water, the other enters the water and begins the surge.

Above the water, the hand moves straight and is placed in the water at shoulder width. At the moment of entering the water, the hand is turned with the little finger down (the palm is turned outward). Then the hand is immersed to the side and down. The hand stroke is shaped like the letter S, with the elbow bent to 90-110˚. The stroke ends by pushing the water down, after which the hand turns with the palm to the thigh and begins to emerge from the water.

Breath. Inhale through the mouth and exhale through the nose. Breathing is coordinated with the movement of the hands. Inhale while carrying it through the air with one hand, and exhale while carrying it with the other.

Leg movements.

The legs perform alternating movements up and down towards each other from

hips . The amplitude of the range of movements is such that the distance between the feet reaches 40 cm or more. The most effective part in the work of the legs, which propels the swimmer forward, is the active extension of them at the knee. Moving forward occurs as a result of straightening the leg at the knee when moving it up when the swimmer seems to push off the water with his shin and foot. The movement is similar to a whip, starting from the thigh, moving to the lower leg and then to the foot. When moving your legs up, your toes are turned inward (if you move your legs correctly, a fountain appears on the surface of the water). The leg moves straight down.

Errors when performing leg movements: tense feet, pointed toes, knees appearing on the surface of the water, no movement from the hip, excessive bending of the legs at the knee.

Movement coordination: when one hand begins the stroke and moves down, the other begins to leave the water, legs up alternate “fluttering” movements up and down. During the stroke, the arm bends at the elbow joint, the second moves upward and forward above the water. The hand performing the stroke pushes the water back and down, the legs continue the “fluttering” movements, the completion of pushing the water occurs with the palm facing the bottom, the other hand prepares to enter the water at shoulder width.

For every two arm strokes, there are six kicks (six-beat crawl).

Good day to all Start-health visitors!

I decided to continue our series of articles devoted to different swimming styles. In principle, my decision cannot be called unexpected, because due to a back injury, I have to recover in the pool.

I have already written about the benefits of a swimming pool specifically for the spine.

In order not to harm my own health, I was forced to consider the advantages and disadvantages of the main methods of movement in water.

Despite the fact that my classes were agreed upon with my attending physician, I chose the healing method on my own.

By the way, it is really important to approach the learning process with full responsibility, because the result directly depends on the direction of physical exercise.

For example, I want to return to strength training with iron as soon as possible, so it is important for me not to put too much strain on my spine.

Actually, I’ll move closer to the topic of the article. Today's article topic: “backstroke technique for beginners.”

Features of backstroke swimming technique

In order to cover a large amount of material at once, I decided to summarize the variety of information posted on the Internet on breaststroke and backstroke.

Indeed, both of these techniques have a place in the “arsenal” of professional athletes and novice swimmers.

You can learn each of the above methods through various training and physical activities. However, these techniques have many similarities that distinguish backstroke from other styles:

• Body and head.

The body is positioned horizontally relative to the water surface line, so the swimmer has the opportunity to breathe unhindered. It should be noted that the neck muscles should be relaxed and the gaze should be directed upward.

At the moment when the swimmer extends his arms behind his head, the water line should be at the level of the ears, hiding them.

• Legs.

The main load when swimming on the back falls on the muscular structures of the thighs. It is enough for the athlete to carry out traditional upward/downward translational movements - a comparison with “scissors” would also be appropriate here.

I will also say that the distance between the limbs should be about 15–30 cm, and immersing them in water implies a depth of 15–20 cm. During the “work”, the swimmer’s legs are mobile exclusively at the knee joint.

• Hands.

Such a cycle of movements invariably implies three phases that determine the sequence of the athlete’s actions - capture (plunging one hand into the water with the little finger forward), pulling (carrying the pushing limb towards the hip) and return (exiting the water column, implying a return to the starting position).

It is important to take into account that the technique is a loop, which means that after the last stage the first one necessarily begins.

• Breath.

As in any other style, in order to correctly perform a set of movements, it is important to devote time to the preparatory stage, not forgetting about the work of the respiratory tract.

Athletes do not have problems with air flow when swimming on their back, but neglecting the advice of professionals is not a practical solution.

Remember, friends, inhale exclusively through your mouth, and exhale through your mouth and nose. It's quite simple!

True, now I myself don’t quite have the correct breathing technique. But, I'm working on it. ?

In the world of sports, backstroke swimming is deservedly considered the third sport after butterfly, with which you can quickly cover a certain distance in the water.

It should be noted that this statement implies a movement technique that involves alternate work of arms and legs. No matter how hard you try, it is simply impossible to achieve the same speed in the backstroke.

I would also like to note that a similar technique is effectively used in applied swimming, where it is used to move victims in the water. Often, rescuers have to tow a wounded person to shore.

It is with the help of this method that you can rationally spend your own strength, saving the lives of others, so you should not underestimate the importance of the back breaststroke either.

Important clarification: “Swimming on the back is accompanied by general rules that we have already discussed. However, this method does not require a clear position of the arms and legs - everything directly depends on the style chosen by the athlete himself.

A swimmer can move in the water with freestyle or breaststroke, perform synchronized or alternating kicks with the feet, use arms alternately or simultaneously - again, the technique of movement is determined in accordance with the method that the athlete adheres to.”

Having dealt with the main aspects that distinguish backstroke from swimming, you can move on to the next one, which I decided to devote to beginner swimmers.

Learning to move in water in this way is quite simple - the main thing is to adhere to the following recommendations:

1. Start practicing on land, systematically repeating the sequence of movements that you will follow in the water. Such exercises will greatly facilitate your exercises in the pool, because such a technique will already be familiar and understandable. In other words, you will quickly get comfortable in the water.
2. During training, pay attention to the position of the body and head - if the body must remain mobile, then the face is always above the water, and the gaze is directed to the feet.
3. Many professional instructors advise starting training with additional accessories. For most athletes at the training stage, foam cubes and special products filled with air and worn on the hands become indispensable.
4. Remember that the chest must be raised, but at the same time the ears are invariably hidden under the thickness of the water.
5. The main thing in backstroke is to learn to balance on the surface without using your hands. Try to move only using your legs, concentrating on keeping your head above the water at all times.
6. Try to place your hips as close to the surface as possible so that you can easily push your legs and balance easily on the water.
7. Do not forget that the torso should turn towards the hand with which the athlete makes the stroke. This way, you create a dynamic pace of movement, which means you move much faster.

An interesting video from Evgeny Korotyshkin on mistakes and more. (We skip the Coca-Cola advertisement. All the charm of this drink is outlined.)

Backstroke technique- This is an effective way to save your own energy by safely reaching the shore in an emergency. Using this method, you can not only quickly cover the distance on the pool path (), but also relax while balancing on the surface of the water ().

In general, I can rightfully classify this style as one of the sought-after and irreplaceable techniques present in the “arsenal” of a modern swimmer. This is why I advise you to overcome your fears, be patient and learn. ?

By the way, to make it easier for you to visualize the material you read, I traditionally included many photos and videos in the article.

Educational information: “Most athletes classify backstroke swimming as crawl, because athletes predominantly move in the water in this way.

However, such a statement is unfounded - such a technique is considered to be freestyle, because swimmers who master different techniques have the opportunity to independently combine movements, combining different options.

Only the position of the body remains unchanged - the athlete must be positioned on his back.

It should be noted that at professional competitions there are various disciplines that involve the compilation of several types.

Athletes know in advance the rules and restrictions that must be adhered to, so they are pre-determined with the preferred movement technique for starting, covering the distance, turning and finishing.”

I am sincerely interested in answers to the following questions: How many of our readers know how to swim on their back? Which style do you prefer - crawl or breaststroke? Perhaps you have learned to combine different movement techniques differently?

Bye everyone, guys! Be healthy and happy - this is the most important thing!

And finally, one more video to pin. ?

The back crawl technique is similar to the front crawl technique. The work of the arms and legs is similar, the coordination of movements is the same. But when swimming backstroke, there is no exhalation into the water, i.e. breathing easier. Therefore, back crawl is one of the first swimming techniques taught. The crawl on the back is convenient when swimming long distances, as it allows you to relax, and it is also used when transporting drowning people.

For competitions, backstroke swim distances of 50m, 100m, 200m, also backstroke - one of the methods of medley swimming - 100m, 200m and 400m, and one of the stages of the medley relay for men and women. In competitions, the start of backstroke swimming is done from the water.

Body position. The body is at the surface of the water, the shoulders are slightly raised, the angle of attack is 4-8 degrees. The head lies on the water, face up, gaze turned up and back, chin slightly pressed to the chest.

Hand movements. The cycle of movements of each hand consists of the following phases:

• Entering the water A straight arm enters the water with the palm turned outward and to the side.
• Capture After the hand enters the water, the swimmer’s body begins to turn towards the hand that entered the water (roll) and the capture begins. The arm goes down and begins to bend at the elbow joint, the hand moves forward, down, and out.
• Pull-up The arm begins to move backward due to bending of the arm at the elbow joint.
• Repulsion It begins at the moment when the hand passes the line of the shoulder joint. Next, the arm begins to extend at the elbow joint. The push-off phase ends with a sweeping back-down-inward movement of the hand, and the arm is fully straightened.

The rotation of the body around the longitudinal axis (roll) enhances the stroke movement.

• Hand coming out of the water It helps to roll the body to the opposite side and lift the shoulder girdle and arm above the surface of the water after completing the stroke. The hand comes out of the water with the thumb up, the palm turned inward.
• Carrying over water As you carry your hand over the water, the hand gradually turns with the palm outward and enters the water with the little finger. The hand above the water moves completely straight.

Leg movements. The legs work alternately, rhythmically, from bottom to top and from top to bottom, as when swimming front crawl. The upward movement of the leg is a whip-like straightening of the leg, which begins with flexion at the hip joint, followed by rapid extension at the knee joint, and then some flexion at the ankle, in which the foot “beats” through the surface of the water.

The movements of the legs during backstroke swimming are more important than during front crawl swimming in ensuring the advancement, balance of the body and maintaining its streamlined position in various phases of the movement cycle.

Breath. Inhalation and exhalation are performed over the water. But when swimming on the back crawl, breathing also has consistency with the general cycle of movement of the moving arm. Inhalation is performed while sweeping the arm (for example, the right one), exhale - during the stroke of the arm (right).

General coordination of movements. As the right hand makes the grab, the left hand comes out of the water and begins the sweep. Next, the right hand performs a stroke, and the left hand carries it above the water and enters the water. After this, the right hand comes out of the water and begins the carry, and the left one finishes the grab. Then the right hand carries over the water and enters the water, and the left one performs a stroke. For each stroke of the right and left hands, there are 6 kicks. Legs work continuously. During this time, the swimmer takes 1 inhalation and 1 exhalation.