Backstroke kick while body rotation with arms down

 

The backstroke kick with body rotation and arms down is a fundamental technique in backstroke swimming, often used during drills to improve body position, rotation, and overall coordination.

Here’s how you can perform it:

Body Position:

Start by floating on your back in the water with your body in a horizontal position. Keep your head in a neutral position, looking straight up at the ceiling or sky.

Arm Position:

Keep your arms extended straight down along your sides. They should remain relaxed and streamlined with your body.

Kick:

Initiate a flutter kick with your legs. The flutter kick in backstroke involves a quick, continuous motion with your legs, alternating kicks from your hips. Keep your legs relatively straight but not rigid, and maintain a slight bend at your knees.

Body Rotation:

Initiate a gentle rolling motion of your body from side to side. The rotation should be driven primarily from your hips and core muscles. As one shoulder rotates down towards the water, the other shoulder should naturally rise slightly out of the water.

Breathing:

Since your arms are down by your sides, you’ll need to coordinate your breathing with the rotation of your body. As your body rotates to one side, use that opportunity to take a breath by turning your head to the side. Exhale when your body rotates to the other side.

Practice and Coordination:

Like any swimming technique, mastering the backstroke kick with body rotation and arms down requires practice and coordination. Focus on the fluidity of your movements and aim for a smooth, efficient stroke.

Streamlining:

Focus on maintaining a streamlined position throughout the stroke. Keep your body as straight and horizontal as possible, minimizing drag. Engage your core muscles to stabilize your body during rotation and kick.

Practice:

Start slowly and gradually increase your speed as you become more comfortable with the movement. Practice maintaining a steady kick and rotation rhythm.

Drills:

Incorporate this technique into your backstroke drills to improve your overall backstroke swimming efficiency and technique.

Remember, it’s essential to maintain proper body alignment and streamline position throughout the movement. Regular practice and feedback from a coach or experienced swimmer can help refine your backstroke technique.