Unfortunately, the provided reference is insufficient to give a comprehensive answer on how to start swimming back (backstroke) from a stationary position. The snippet only mentions leg kicks and body rotation. However, based on general swimming knowledge, here's how you can initiate swimming on your back:
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Get into a horizontal position: Float on your back with your body as streamlined as possible. Your ears should be in the water.
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Arm Movement: Initiate the backstroke arm motion.
- Reach one arm straight back overhead, keeping it straight but not locked.
- Pull the arm through the water in a long, sweeping motion, entering the water pinky-first.
- As one arm is pulling, the other arm recovers out of the water, straight and reaching towards the back.
- Alternate these arm movements continuously.
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Leg Kick (Flutter Kick): Perform a backstroke flutter kick. As the reference mentions:
- Kick from your hips, not just your knees.
- Keep your legs relatively straight.
- Keep the kick narrow; avoid large, splashing kicks.
- The video snippet also mentions kicking less than half a meter; this refers to the amplitude of the kick.
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Body Rotation: Incorporate a slight body rotation with each arm stroke. This helps with power and efficiency.
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Head Position: Keep your head still and looking straight up. Avoid tucking your chin or letting your head wobble.
Important Considerations:
- Core Engagement: Engage your core muscles to maintain a stable body position.
- Breathing: Breathe naturally. You can exhale continuously into the water and inhale as your arm recovers.
- Practice: Backstroke requires practice. Focus on maintaining good body position, a consistent kick, and a powerful arm stroke.
In summary, to start swimming back, focus on achieving a streamlined body position, initiating the alternating arm motions with a slight body roll, and maintaining a consistent flutter kick from the hips.
