Backstroke - Ash Delaney

Backstroke - Hips and Kick from Above

In this clip, we get a good look at Ash's stroke from on top. The complete extension of the body through the hips and legs, and a constant crossing kick that remains directly behind the body. The action of the kick is simple and consistent and doesn't sweep outside the line of the body during the rotation.

Backstroke - Ash Delaney

In this clip, we can see more of the full rotation in Ash's backstroke. Watch how the legs follow the rotation of the hips and don't just kick up and down, but side to side as the body rotates. You'll also see the downward push at the end of the pull that helps snap the hips around.

Backstroke - Body Rotation Above Water

We focus on how Ash rotates, and reaches for the catch on each stroke. Ash nearly hyperextends his side to reach as far forward as possible to set up the catch. In many swimmers, this extreme body extension can end up with an over-reach, or hand crossing over the top of the head. Ash keeps the arm entering the water directly in front of the shoulder, making sure there's no wasted motion in setting up the hand for the catch. Great head position again, and the shoulders and hips are rotating together.

Backstroke - Body Rotation

We focus on how Ash rotates his core in this video. Watch how the shoulders and hips rotating in unison and how he gets FULLY extended on each side, reaching as far forward as possible before he initiates the catch. The stable head is ever present, and Ash show a deep catch and pull.

Bottle on Head Backstroke

The standard "Bottle on Head" backstroke drill, only this time performed by one of the fastest backstrokers in history. Pay particular attention to the rotation Ash gets, while keeping the head absolutely still, and the bottle perched on his forehead without any risk of falling.

Backstroke Recover and Catch

During the recovery, you can see how Ash nearly hyperextends his side, reaching for the highest recovery point. This shift in his torso adds power to the pull of the other arm, and he's very careful that as he engages his side, the recovering arm does NOT over-reach upon entry. You can also see the subtle hesitation when he reaches extension on entry. Head position remains, as always, absolutely solid.

Backstroke Catch - Underwater

Watch the ever so slight delay on grabbing the water at the beginning of Ash's stroke. When searching for the catch, Ash drives the hand forward just a bit to set the hand up. While this is happening, the recovering arm is getting into a position to help shift the weight of the body so the unit rotates, adding power to the pull. As always with Ash, check out how solid the head position remains.

Backstroke - Underwater Dolphin - Slow Motion

Ash demonstrates a beautiful backstroke underwater dolphin. The simplest thing to keep in mind here, is how stable he keeps his streamlined arms during the underwater dolphin. He doesn't lead up and down with his arms, or push up and down with his head. The front of his body stays very stable in comparison to his stomach, hips, and legs. You can also see how he's able to nearly shut off all air from escaping from his nose while on his back. This allows him to stay underwater longer, without running out of air. If you're one of the many that can not do that, nose plugs may be an alternative.

Backstroke - Underwater Dolphin

Ash demonstrates a beautiful backstroke underwater dolphin. The simplest thing to keep in mind here, is how stable he keeps his streamlined arms during the underwater dolphin. He doesn't lead up and down with his arms, or push up and down with his head. The front of his body stays very stable in comparison to his stomach, hips, and legs. You can also see how he's able to nearly shut off all air from escaping from his nose while on his back. This allows him to stay underwater longer, without running out of air. If you're one of the many that can not do that, nose plugs may be an alternative.

Backstroke - Stable Head Slow Motion

Clips from Ashley's previous chapter in slow motion. A short coach's clip of video showing how stable Ash's head is when he swims backstroke. Look at how dynamically the body rotates around the centerline, the movement of the shoulders, the catch of the hands... nothing disturbs the solid position of the head. In this great view, you can also see how Ashley times his breathing. Backstroke breathing also has a rhythm like the other strokes.

Backstroke - Stable Head

A short coach's clip of video showing how stable Ash's head is when he swims backstroke. Look at how dynamically the body rotates around the centerline, the movement of the shoulders, the catch of the hands... nothing disturbs the solid position of the head. In this great view, you can also see how Ashley times his breathing. Backstroke breathing also has a rhythm like the other strokes.

Backstroke - Turn - Either Arm

No matter which arm you end up turning with, you need to know exactly how to approach the wall. Ash demonstrates a faster turn, first with using the RIGHT ARM for the final stroke, with the LEFT ARM coming over the head and into the flip. Then he demonstrates a faster turn, with the LEFT ARM for the final stroke, and the RIGHT ARM coming over the head and into the flip. Practice until you can use either arm as you approach the wall.

Backstroke - Ash Delaney

Important Note to the Viewer

Backstroke - Hips and Kick from Above