At this stage, the technique of swimming crawl on the back and front is studied.

We will give preference to back crawl swimming, since this method, unlike front crawl, does not have complex breathing techniques, which allows you to quickly move on to swimming relatively long distances.

Before moving on to exercises to study the technique of crawl swimming on the back and front, you should familiarize yourself with the technique of performing individual elements of these swimming methods.

Swimming technique: back crawl and front body position

When swimming on the back crawl, the body occupies a relatively high, close to horizontal, well-streamlined position in the water. The shoulder girdle is located slightly above the pelvis, the pelvis and thighs are located at the surface of the water. During swimming, the shoulder girdle rotates to the right and left around the longitudinal axis of the body. These twists help you perform powerful arm strokes underwater and arm movements above the water with minimal strain. The head lies with the back of the head on the water so that the earlobes touch the water.

In front crawl, the body occupies a fairly high, elongated and well-streamlined position, the shoulders are somewhat raised above the hips so that a small angle is formed between the longitudinal axis of the elongated body and the surface of the water. The face is lowered forward and down into the water, the water level passes at the hairline or eyebrows. During swimming, it is permissible for the body to oscillate to the right and left relative to the longitudinal axis. The greatest rotation of the body occurs in the direction of inhalation.

Leg movement technique when swimming

In back crawl, the legs perform alternating movements from bottom to top (working movement) and from top to bottom (preparatory movement). When performing working movements, the swimmer raises the hip up until the knee is at the very surface of the water, but not above the surface.

During this movement, the thigh pulls the shin upward (since the water presses down on the shin, the leg bends at the knee). As soon as the knee approaches the very surface of the water, the swimmer begins to move the thigh down, and the shin, moving upward by inertia, should make an overwhelming movement, reminiscent of a whiplash. At this moment, you need to throw the water with your toe to the very surface. The shin then moves down behind the thigh. The legs move alternately up and down, one after the other, without touching. The tables are relaxed, the toes are not tense and turned inward.

The technique of leg movements when swimming front crawl is as follows: the legs alternately perform exactly the same whip-like movements from top to bottom (working movements), and then up to the starting position (preparatory movements). During the movement from top to bottom, the leg is consistently bent at the hip and knee joints, the feet are relaxed and slightly turned inward. Having reached the lowest position, the thigh begins to rise up, and the lower leg continues to move downwards by inertia, strikes like a whip, and then rises up with the thigh to a horizontal position. The cycle of movements is repeated, the range of movement of the legs is 30 - 50 cm.

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Back crawl

Back crawl

The crawl on the back is characterized by alternating continuous movements of the arms and legs. Its main difference from other sports swimming methods is body position and breathing (exhalation is performed above the water). In terms of speed indicators, the back crawl ranks third after the front crawl and dolphin. In applied swimming, it is used to transport the victim, various cargoes and tow them through the water.

The backstroke is used in swimming competitions at distances of 100 and 200 m, in medley swimming at distances of 200 and 400 m (the second segment is 50 or 100 m), as well as in the first stage of the 4X100 m medley relay.

Each cycle of movements in this method consists of two alternating movements of the arms, six alternating movements of the legs, one inhalation and one exhalation. This most common variation of the technique is called the six-strike back crawl.

Body position. The swimmer's body is located at the surface of the water and is in a well-streamlined, close to horizontal position (angle of "attack" 6-10°), the shoulders are slightly raised. The head lies on. water, the face is turned upward, and the chin is slightly lowered onto the chest.

Leg movements. Just like in the front crawl, the legs when swimming the back crawl perform continuous alternating movements from top to bottom and bottom to top with an amplitude that is approximately one-third of the swimmer's height. These movements provide the body with a stable horizontal position and maintain forward speed. Movement of the legs upward is called rowing (working), and downward is called preparatory.

Preparatory movement (top to bottom). In the extreme upper position, the leg straightened at the knee joint with the relaxed foot turned inward is at the surface of the water and occupies a slightly inclined position relative to the body. The downward movement begins with straight leg extension at the hip joint. Having passed the horizontal position, the straight leg continues to move downwards, bending at the hip joint (backwards) to approximately an angle of 170°. Next, the leg begins to bend at the knee joint, while the lower leg and foot continue to move downward, and the thigh, extending at the hip joint, begins to move upward. When the angle between the front surface of the thigh and the torso (at the hip joint) is approximately 130-140°, the movement of the leg from top to bottom is considered complete.

Labor movement (from bottom to top). The upward movement begins with sequential extension of the leg at the knee and ankle joints (in the latter, extension is carried out at the very end of the stroke), the leg continues to bend at the hip joint. At this moment, the thigh, lower leg and foot move upward. When the knee joint reaches the surface of the water, the thigh begins to move downward, ahead of the lower leg and foot, which continue to move upward. The advanced downward movement of the hip promotes rapid extension of the leg at the knee joint and thereby increases the speed of the sweeping movement of the foot up and back. As a result of this movement of the leg, the foot creates some traction force, which helps propel the swimmer forward. When the leg straightens at the knee joint, the working movement is considered complete.

Coordination of movements. From the lowest position, one leg moves up, and the other simultaneously moves down from the highest position. When swimming the back crawl, the leg can go down to a greater depth than in the front crawl. As in the front crawl, as the swimmer’s speed increases, the amplitude of leg movements decreases.

Hand movements. The cycle of movements of one hand consists of the following phases: entry of the hand into the water and inflow, supporting part of the stroke, main part of the stroke, exit of the hand from the water, movement (carrying) of the hand above the water. There are two options for performing the arm stroke in the back crawl: the straight stroke and the bent arm stroke. The straight arm row is simpler, but less effective due to the short period of action of the maximum traction force. Since the technique of this stroke is more accessible to beginners and is used during initial training in the back crawl, as soon as the student has mastered the basic coordination of the back crawl, he should be taught to perform the stroke with a bent arm. Let's look at the technique of performing a stroke with a bent arm.

Hand entry into the water and influx. After being carried through the air, the straight arm is lowered into the water, palm outward, on a line passing through the shoulder joint of the same name and located either parallel to the longitudinal axis of the body, or at a certain angle to this axis (no more than 15° to the side from it). At the moment the hand is inserted into the water, the body begins to rotate around the longitudinal axis in the direction of the hand that entered the water. In this regard, the straight arm falls down, forward and to the side. At the end of a very short influx, the arm begins to bend at the elbow joint, and the hand moves to a position perpendicular to the direction of movement and begins to “grab” the water. All this happens at a depth of no more than 15 cm.

The supporting part of the stroke. Continuing to move downward, forward and to the side, the arm bends at the elbow joint to an angle of 160°; in this case, the elbow goes down, and the hand is positioned perpendicular to the direction of body movement, remaining above the elbow.

The main part of the stroke begins the moment the arm begins to move back. Moving backward along the body, the arm continues to bend at the elbow joint, forming an angle between the shoulder and forearm of approximately 120° in the middle of the stroke. The hand continues to be near the surface of the water, and the elbow is below the hand. In the second half of this phase, the arm gradually extends at the elbow joint and completes the main part of the stroke when the hand reaches the thigh. Throughout the entire main part of the stroke, the hand remains perpendicular to the direction of movement and is located at the surface of the water. The perpendicular position of the hand ensures throughout the entire main part of the stroke the action of the maximum traction force, which arises as a reactive force of water resistance on the entire palmar surface of the hand. The rotation of the body around the longitudinal axis by approximately 25-30° also contributes to the strengthening of the rowing movement.

Hand coming out of the water. By the time the hand moves in the water, when the hand is near the hip, the tension of the muscles taking part in the stroke stops. The next moment, the hand, forearm, and shoulder sequentially rise from the water and the hand begins to be carried above the water.

Movement of the hand over the water. A quick movement of the straight arm above the water is carried out in a plane passing through the shoulder joint and located either vertically or at a certain angle (no more than 15°) outward. At the end of the carry, the palm also turns outward.

Coordination of movements. When the right hand is in front (in the position of the supporting part of the stroke), the left hand is removed from the water. Next, the left hand sweeps over the water, enters the water and makes a surge, while the right hand performs the main part of the stroke. After this, the right hand rises out of the water, and the left one finishes the supporting part of the stroke. Then the right hand sweeps over the water, inserts into the water and performs a surge, while the left performs the main part of the stroke. The cycle ends when the left hand is removed from the water and the right is in the position of the supporting part of the stroke.

The uniformity of the forward movement when swimming on the back is ensured by the continuity of arm movements in the main part of the stroke: at the moment the main part of the stroke ends with one hand, the other should begin this part of the stroke, etc. To do this, it is necessary to carry your hands over the water at high speed.

Breath. Despite the fact that in back crawl breathing does not depend on environmental conditions (inhalation and exhalation are performed over water), it should be continuous and rhythmic. Inhale through a wide open mouth while moving your hand above the water, and exhale while it moves in the water.

General coordination of movements. Coordination of movements of the arms and legs is carried out as follows: when the right arm performs a surge, the left leg strikes from the bottom up (at the same time the right one goes down); continuing the movement, the right hand performs the support and the beginning of the main part of the stroke, and the left leg moves down (at the same time the right one makes an upward kick); then the right hand performs the main part of the stroke, and the left leg again strikes from the bottom up (the right leg moves down). The coordination of the rowing movement of the left hand with the movements of the legs occurs in the same sequence.

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Swimming is a universal health sport that has a beneficial effect on all systems of the human body, especially the spine. For any problems with the musculoskeletal system, swimming, in particular on the back, improves its condition and significantly reduces pain. How to swim on your back correctly and how to quickly learn this technique, let's figure it out.

What muscles work when swimming on your back?

When swimming on your back, the main thing is to follow the correct technique, the basis of which is the position of the body in the water. The effectiveness of exercise and the functioning of all necessary muscles will depend on this.

The back style assumes that almost all muscles are worked out during the movement, from the neck muscles to the calves.

Did you know? The most ancient swimming style is breaststroke. Archaeologists have found drawings on the walls of ancient caves that depict people swimming breaststroke. These images date back to the Stone Age.

Of course, the most affected are:

• shoulder delta;
• the broadest muscles of the dorsal region, which are loaded during the stroke;
• trapezius muscle;
• core and abdominal muscles, which help maintain balance.

In addition, muscles receive additional stress:

• shoulders: brachioradialis, forearm;
• torso: pectoral, cervical, round, rhomboid, muscles that hold the spine;
• hands: biceps and triceps;
• legs: buttocks, biceps femoris, quadriceps.

By regularly practicing backstroke, you can get rid of many diseases associated with the musculoskeletal system, improve your health, and increase your immunity.

However, incorrect body position during training can lead to back pain, so you need to carefully monitor the technique and start practicing under the supervision of a qualified trainer.

Why it's useful

It should be noted that backstroke swimming is most suitable for beginners, since it does not require immersing the face in the water and adjusting breathing, and also makes it possible to restore breathing while lying on the back if a person is tired.
In addition, this type of sport has great benefits for the body:

• allows you to train almost all muscle groups, while not putting stress on joints and ligaments;
• strengthens the muscle corset and spine;
• strengthens the cardiovascular system without overload, normalizes its functioning, since, thanks to the horizontal position of the body, the heart muscle does not have to pump blood from top to bottom;
• improves the functioning of the lungs, due to which the cells receive more oxygen;
• accelerates all metabolic processes, which leads to the loss of extra pounds and improved functioning of the digestive tract;
• improves flexibility and posture;
• tones the entire body.

In addition to the fact that swimming on your back heals the body and strengthens the spine, it also perfectly relaxes the muscles and also makes it possible to calm the nervous system.

Backstroke styles and techniques

Today, two styles of backstroke swimming are practiced: crawl and breaststroke, which differ in different movement techniques. Let's look at the features of each style.

Crawl

The traditional back crawl technique consists of a special set, which includes: 2 arm swings, 6 leg swings, one inhalation and exhalation each.
If the legs function rhythmically, the athlete has the opportunity to carry out movements without using his hands, but the torso must be in action all the time - turning to the sides for every 3 kicks.

When swimming crawl, it is very important to maintain the correct position of the body, since the uniformity of breathing and speed of movement will depend on this.

Important! Before performing a full swim cycle in the pool, it is recommended to clearly train all points of the technique separately.

Freestyle swimming begins with grouping the body near the starting positions in the pool. Next, at the sound of a whistle, a push occurs, then the body, immersed in the water, bends in the lower back and begins to move along the surface, while the swimmer moves simultaneously with the lower and upper limbs.

Having reached the parallel side of the pool, the athlete makes a turn. Its direction will depend on the hand that first touched the wall: right or left.

Video: backstroke crawl

Breaststroke

Backstroke is a less popular swimming style than crawl, but it is practiced by athletes with pleasure because it allows you to practice the strong and powerful stroke needed to perform traditional breaststroke on the front.

Breaststroke is similar in technique to crawl, but has its own characteristics: firstly, when moving, the legs perform pushes, not strikes, and, secondly, both arms perform swings simultaneously, and not in turn.

When sailing, you need to pay attention to the following aspects:

Important! In breaststroke, the main attention is paid to the swing of the arms, which, as in the crawl, is the dominant element. The legs simply perform a powerful push.

In this style of swimming, the main stage is the stroke and kick. Movements of the upper limbs are performed simultaneously, with increasing speed, to the side and down.

Video: how to learn to float on your back

How to learn to swim on your back: exercises for beginners

To quickly learn all the intricacies of backstroke swimming, many different physical exercises have been developed for beginners, which are specifically practiced first on land and then in the pool.

On the land

To prevent practical training in the pool from causing many difficulties, experts recommend starting to train on land.

First of all, you should carefully study the basic movements:

1. With your feet. To do this, you need to lie with your back down on a flat base, place your arms along your body. Slowly perform the same swings that are worked out in water. After repeating the first cycle of exercises, you should place one hand behind your head and work out the leg swings again. When repeating the second cycle, one hand is exchanged for the other. The training ends with a set of exercises in which both hands are placed behind the head. During the workout, your head should be lifted off the floor by approximately 50 mm, and your chin should be pressed to your chest. They also train breathing: inhale through the mouth, exhale through the nose.
2. With your hands. Swinging your arms on land should be done in a standing position. First of all, do basic exercises: rotational movements alternately with two limbs. After this, one hand is placed at the top, the other is held along the body and gradually begin to carry out movements that imitate the process of swimming. After some time, the position of the hands is changed. When an athlete learns to correctly do exercises for each arm, then he can learn to work on swings with both limbs at the same time.

Video: Learning backstroke techniques on land

In a swimming pool

They begin to study swimming techniques on water after the lessons on land are completed.

All physical exercises are done in shallow water or near the edge of the pool:

1. Holding the body. First of all, the athlete must learn how to properly hold his body on the water. To do this, he holds the bar with his hand and lies as flat as possible on his back so that his knees do not stick out of the water.
2. Leg movements. Having mastered holding the body, you can move on to swinging your legs. Your arms should be extended, the back of your head should be rested against the side, and the “one and two” rhythm should be used to train bending of the legs and sharp blows, which are performed simultaneously with two limbs.
3. Hand strokes. After practicing leg swings, you should use hand strokes. Swimming movements are carried out first with one hand, then with the second. Repeat the exercise until synchrony occurs in the work of both hands.

Did you know? Back crawl is considered the third fastest swimming style, after front crawl.and breaststroke.

When all the exercises have been studied and trained individually, then you can begin to learn how to swing your arms and legs at the same time.

Common mistakes

Among all styles, backstroke swimming is characterized by two features: body position and breathing.
It is with this that many novice athletes have problems, as a result of which they make a number of typical mistakes:

1. The body is immersed in the water, and not located on the surface. The reason for this may be too much bending of the joints in the hip area, as a result of which the pelvis “flops” down. To prevent this from happening, you need to stretch your torso as straight as possible, taking on a rounded shape.
2. The body collapses if there is no hand work. The work of both upper limbs should be coordinated, which will allow the body to be kept as straight as possible in the water.
3. Breathing failure. During the stroke, you need to make sure that the hand, positioned absolutely straight, enters the water from the little finger, while the neck should not be too bent. Otherwise, water will get on your face and make breathing difficult.
4. Slow movement on water. The root cause of prolonged sliding is considered to be a lack of work of the torso. To increase speed, the body should be held horizontally and rotated in different directions.

In addition, the following factors influence the speed and quality of backstroke swimming:

• too large a distance between the hands at the entrance and exit;
• pushing from the knee rather than from the hip, which interferes with proper footwork;
• small shock amplitude;
• strong tension in the legs when performing a pushing movement.

Backstroke swimming is one of the amazing styles that has a number of characteristic features that are unusual for other styles.

Did you know? Swimming helps increase libido in both men and women. Thanks to regular exercise in cool water, the production of sex hormones is stimulated and blood circulation in the pelvis is improved. Just half an hour of exercise a day will significantly improve the quality of your sex life.

The technique of performing movements requires the swimmer to observe two basic rules: proper positioning of the body in the water and performing a breathing cycle above the surface of the water, having mastered which, one can achieve good, productive results in this sport.

However, it should be remembered that you can learn to swim on the backstroke or breaststroke only after mastering the technique of crawl and breaststroke on the front.

Backstroke is not particularly difficult or intricate in technique compared to other strokes. However, this does not mean that a starting point and thousands of fans will appear in the life of a novice athlete. Before the competition, it is important to understand the coordination of movements, where to start, how to dive into the water, breathe, what muscles to use and what to do if a turn is approaching.

What style of backstroke is popular and preferred among athletes and how lessons are conducted. What people will pay attention to: how to float on the water, what position the body is in, what muscles are used when swimming, the work of the arms and legs, and the correct breathing technique.

Backstroke is an unconventional style that is different from all others. The peculiarity of swimming on your back is the ability to breathe freely.

Technical aspects of backstroke

There are two types of backstroke swimming: crawl and breaststroke. The last variety is not a sports discipline. The style is used either to save a drowning person, or to restore strength after a long swimming session. The rabbit is popular. This style was included in the program of the Olympic Games. It is noted that the back crawl technique is similar to the front crawl style. Only everything happens in a mirror image.

Photo 1. When swimming backstroke, make wide swings of your arms above the water

Backstroke training for beginners

From the outside it seems that the backstroke technique has complex exercises, but this is not so. The main thing is to adhere to the rules that will allow any beginner to get used to this style.

1. Professionals recommend starting on land. After mastering the basics outside the pool and systematic muscle training, a beginner will feel confident in the water.
2. During training, pay close attention to the position of the head and body. The body, unlike the head, is always in motion. The gaze is directed to the feet.
3. Most professional swimming coaches recommend starting pool lessons with additional equipment. This will help beginners. The ideal option would be foam cubes and products that are put on your hands and filled with air.
4. During swimming, the chest peeks out of the water, and the ears are hidden under its thickness.
5. An important tip from professionals for beginners is balancing on water without using your hands. At first they move with the help of their legs and concentrate on keeping their head above the water surface.
6. The hips are placed closer to the surface of the water to make pushing movements with the legs easier, and it is easier for a person to balance on the water.
7. The body is turned towards the hand. This will allow you to move through the water faster.

Photo 2. To feel confident in the water, you need to exercise on land

If you look at athletes who practice backstroke swimming, their arms are straightened when moving. To learn how to swim in this style, master the S-curve technique. The hand, after “grabbing,” directs the water to the feet. To do this, bend the elbow towards the lower back. To understand how this happens, mentally imagine a ball that needs to be pushed towards your foot. The same movement is performed in water. After the hand has made a push, it is aligned, turning it so that the hand’s exit from the water begins with the little finger.

If you add a rotation of the body to the arm, this will allow you to gain maximum speed.

Photo 3. When the hand comes out of the water, the hand should be bent

It is important to learn how to control your legs. When the movements become automatic, they do without the help of their hands and do not concentrate on their legs. This is an important point in learning.

In addition, take into account that the movement of the body when swimming on the back is also of no small importance. To sharpen them, they do it without using their hands. During training, they are located along the body. The body moves from side to side. The frequency of body rotation (longitudinal axis - up to an angle of 45 degrees) is 3 leg strokes. At the moment of turning, the shoulder comes out of the water a little.

The body should glide through the water, not drag. The reason for this is the legs bent at the hip joint, which pull the pelvis down. It is important to ensure that the torso is elongated.

Photo 4. Footwork should be done with straightened knees

If splashes fly onto your face while moving your hands, this indicates an incorrect bend of the hand. When the upper limb passes over the head, it is straightened.

Backstroke breathing technique

For one cycle of movement the athlete takes one inhalation and exhalation. At the end of the stroke of the hand (mostly the right one), the swimmer inhales using the mouth. After a slight delay, there is a gradual exhalation through the mouth (allowed through the nasal passages), which lasts until a new inhalation. The exhalation ends with effort. This is done so that when inhaling, water does not get into the athlete’s mouth.

A distinctive feature of backstroke swimming from the belly float style is that you do not exhale into the water (light breathing).

Photo 5. Easier breathing (always above the surface of the water) - an advantage of the backstroke technique

Correct backstroke technique

Let's start with the crawl technique and correct body position. Take a horizontal position on your back and stretch your body. The chin is pulled towards the chest. At the same time, the gaze is directed to the feet.

The swimmer bends his back in the chest area. At the same time, the chest rises. At first glance, this seems like an impossible task. But that's not true. To take the correct position, try to bring the shoulder blades towards each other. The face is on the surface.

If you can’t press your chin to your chest, at first they try placing a tennis ball between them. At first it will slip out, but after that it will become easier to hold it. First, they try to perform the exercises on land and repeat it in a pool.

Photo 6. Cycle of movements using the back crawl technique with movements of the arms and legs

As for the position of the hands, their cycle of movements is divided into 3 stages.

1. Grab - the arm is extended above the head and lowered with the palm so that the little finger enters the water first. This phase consists of the hand capturing the amount of water that is subsequently displaced;
2. Pull-up - the hand moves under the water and goes to the thigh, pushing out the water;
3. Return - at the end of the phase, the hand passes under the water and comes out of it, starting with the little finger. The hand returns to the grip.

Photo 7. When immersing the palmin waterThe little finger goes down first

When one arm performs a pull-up, the other is in the recovery stage. That is, there is a half-cycle difference between them.

The legs add 5% of the speed, but their role is also important - they support balancing while moving the arms. The row is combined with extension of the leg at the foot and knee, followed by straightening in the hip joint and touching the water surface with the knee, after which the thigh moves down.

The legs are in motion (up and down strokes). The work mainly depends on the functioning of the thigh muscles. The distance between the limbs does not exceed 30 cm and less than 15 cm. At the same time, the socks are stretched and the knees are relaxed.

Photo 8. After immersion in water, the hand moves with maximum resistance for effective movement.

One full circle-cycle, which is carried out with the hand, includes 6 kicks. When the lower extremities work properly, a fountain forms on the water surface between them. My knees are under water all the time, and my feet are peeking out.

How does the freestyle technique differ from the breaststroke? The initial position is the same as in the previous version. Breaststroke is visually similar to crawl, but there are differences between them, and this is not alternately lowering and raising the arms, but simultaneous. In addition, when swimming on the back with breaststroke, the legs do not push, but push. The push is done when the arms pass over the body. At the same time, the whole body is aligned and glides through the water until the arms make a straight stroke.

Table with different types of backstroke

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. ?