Back crawl, also known as backstroke, is a swimming style where you float on your back and propel yourself through the water. Here’s how to do it, incorporating information from the provided YouTube reference:
Understanding the Backstroke Position
- Body Position: As the reference mentions, "Backstroke as the name suggests is on your back." You're looking up towards the ceiling of the swimming pool or the sky. Your body should be relatively flat on the surface of the water, with your ears submerged.
- Head Position: Keep your head still and looking directly upwards towards the ceiling or sky, with water level around the ears.
- Body Roll: While the reference doesn't specifically mention it, subtle rolling from side to side with each arm stroke will aid in propulsion and stroke efficiency.
Back Crawl Technique Breakdown
Arm Movements
- Entry: Extend one arm straight above your head and enter the water with your pinky finger first.
- Pull Through: Pull your arm down through the water, keeping your elbow slightly bent. Imagine pulling water towards your feet.
- Recovery: Lift your arm out of the water and bring it back to the starting position, ready to repeat the stroke on the other side.
- Alternating Arms: Coordinate the alternating arm strokes so that while one arm is pulling through the water, the other is recovering.
Leg Movements
- Flutter Kick: Use a continuous, up-and-down flutter kick originating from the hips, not the knees. Keep the legs fairly straight and pointed to propel you through the water.
Breathing
- Natural Breathing: Breathing in backstroke is usually easier than other strokes. Because your face is out of the water, you can breathe naturally and consistently throughout your swim.
Putting it All Together
| Technique | Details |
|---|---|
| Body Position | Flat on back, ears submerged, looking at the ceiling or sky. |
| Arm Stroke | Entry with pinky, pull through, recovery, alternating pattern. |
| Leg Movement | Flutter kick from the hips, pointed feet, continuous up-and-down motion. |
| Breathing | Breathe naturally. |
Practice and Tips
- Start Slowly: Begin by practicing just the arm strokes or the leg movements separately to build muscle memory.
- Focus on Balance: Work on maintaining a balanced position on your back, allowing you to float smoothly.
- Consistency is Key: Practice back crawl regularly to improve your technique and endurance.
- Watch videos: Watching other videos like the one in the reference can also help in understanding the backstroke.
By following these guidelines, you can learn the back crawl effectively and enjoy swimming on your back.
