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