Backstroke one arm pull other above the head

 

The backstroke one arm pull other above the head is a drill used in swimming to isolate and improve specific aspects of backstroke technique, primarily focusing on arm pull and body position.

Here’s a breakdown of the technique:

Positioning:

Begin by positioning yourself on your back in the water. Your body should be horizontal, with your face up and your arms extended above your head.

One-Arm Pull:

Choose which arm you want to start with for the pull. Let’s say you start with your right arm. Submerge your right arm into the water and initiate the pull phase. This involves bending your elbow and pulling your arm through the water in a semicircular motion, from an extended position above your head to your hip.

Other Arm Above Head:

While your right arm is pulling underwater, your left arm remains extended above your head. Keep it streamlined with your body to minimize drag.

Breathing:

  Practice your breathing pattern during this drill. Typically, swimmers will inhale as the arm begins its pull and exhale as it finishes the stroke.

Flutter Kick:

While performing the one-arm pull, maintain a flutter kick to provide additional propulsion and help keep your body position stable.

Switch Arms:

  After completing five the pull phase with your right arm, recover it back to the extended position above your head while simultaneously initiating the pull with your left arm. Repeat the process, alternating arms with each five stroke cycle.

Focus on Technique:

  Pay attention to your body rotation, arm positioning, hand entry, and overall stroke mechanics to ensure efficiency and effectiveness.

Practicing this variation of backstroke can help you isolate and improve specific aspects of your stroke technique, such as arm pull mechanics and body rotation, leading to overall improvement in your backstroke performance. As with any swimming technique, it’s essential to practice regularly and seek feedback from a coach or experienced swimmer to refine your form.