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Aug 1, 2023 - What We Taught at Summer Camp: Backstroke
080123 - Summer camp - Backstroke - Don’t overreach
What We Taught at Summer Swim Camp: Backstroke – Don’t Over Reach
This week we offer some ideas and solutions for correcting the most common technique flaw in backstroke: over reaching.
Monday
Ash Delaney: Backstroke Recover and Catch
Australian Olympian Ash Delaney shows where we’re headed for a technically solid backstroke hand entry.
https://www.goswim.tv/lessons/1707-backstroke-recover-and-catch
:14 - Thumb first exit
:15 - Great shoulder rotation
:17 - Pinky entry and opposite shoulder is about to be exposed
:18 - Look how early in the process the shoulder is rotating
:20 - Slowly watch the kayak timing of the recovery and pulling arms
:21 - Again, immediate rotation
:27 - Focus on head stability
:36 - Arm directly in front of shoulder
:40 - Arm directly in front of shoulder
Tuesday
Backstroke Drill: Overreach Fix with Video
Step #1 in correcting backstroke over reach is convincing the swimmer that they’re over reaching. Grab your camera!
https://www.goswim.tv/lessons/2380-overreach-fix-with-video
:02 - overreach
:12 - Arm collapse on breakout
:13 - Straight recovery
:13 - Arm entry across the head
:14 - Overkick
:15 - Overreach leaves body flatter on entry
:30 - Fix with verbal cues
:40 - Film from straight down or straight ahead
:46 - Fix with visual cues
:51 - Fix with physical cues
1:01 - End process (we hope)
Wednesday
Haufler Toys: Mirrors for Backstroke
Steve Haufler uses mirrors to convince his swimmers that they might have a backstroke over-reach problem.
https://www.goswim.tv/lessons/702-mirrors-for-backstroke
:17 - Immediate feedback
:45 - Immediate fix (if possible)
:51 - Steve’s Oscar bid
1:01 - Mirrors should be a staple
Thursday
Backstroke Drill: Double-Arm Backstroke
Double-arm backstroke is the go-to drill for teaching proper hand entry for backstroke.
https://www.goswim.tv/lessons/1021-backstroke-double-arm
:26 - Double arm inhibits the ability to cross over
:30 - Each drill may have positive and negative - straight arms
:45 - Straight arm recovery
:45 - In front of shoulder entry
1:13 - 11-recovery
1:34 - balance & kick
1:52 - Thumb first exit
2:01 - Get into elbow bend as quickly as physically possible
Friday
Backstroke Drill: Hand-Entry Width
Contrast drills are another great way to make swimmers aware of over reaching – and to correct the problem.
https://www.goswim.tv/lessons/973-backstroke-hand-entry-width
:12 - exaggerated catch
:15 - exaggerated entry
:20 - watch no sway in the hips
:28 - Start with overreach - on purpose - contrast
:38 - Extreme wide entry
:52 - Extreme width start and slowly bring the hands in
:59 - Sprint with wide hands
1:19 - The swimmers idea of a wide entry
1:22 - we encouraged video review
Saturday
Backstroke Drill: Learning Partner Push
This one’s fun…and let’s swimmers FEEL where their hands are entering.
https://www.goswim.tv/lessons/1428-learning-partner-pusher
:10 - Stable line up front - Wide hand entry
:23 - Great team building and stability exercise
:39 - Must get balanced first
:55 - problem solving
1:05 - figuring it out
1:18 - stable bodyline
1:26 - fine tuning adjustments
1:33 - now watch the backstroke
1:52 - Look who mastered the body line
2:28 - Look who mastered the entry and backstroke
Sunday
Jeff Rouse: Kayak Recovery
We agree with Jeff Rouse. To make a technique change in backstroke, you need to over-exaggerate. There’s something about being on your back and going backwards….
https://www.goswim.tv/lessons/635-kayak-recovery
:17 - Straight recovery
:25 - Pinky first
:30 - Kayak
1:26 - Pinky First - Blade of the paddle
1:28 - Blade slightly facing out
1:53 - Fast clean exit
2:40 - Hyper extended - double jointed
2:43 - full rotation
3:02 - staying narrow
3:08 - Straight entry
4:16 - Hands in front of shoulders
Bonus
EP Drills & Ideas: Continuous Single Arm Position 11
https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back
:11 - Back to position 11 each time