Are you looking to improve your backstroke technique and strengthen your muscles? Look no further than backstroke workouts! In this article, we will explore different exercises and drills specifically designed to enhance your backstroke skills. Whether you’re a beginner or an experienced swimmer, these workouts will help you refine your form, increase your endurance, and ultimately swim faster and more efficiently. Get ready to dive into a world of backstroke excellence!
Technique
Arm Movements
When it comes to backstroke technique, arm movements play a crucial role in propelling you through the water efficiently. To perform the perfect backstroke arm movement, start by extending your arm straight above your head with your palm facing outwards. As you pull your arm down towards your hip, make sure your pinky finger leads the way. At the same time, your other arm should be recovering above the water. Alternate these movements with a steady and fluid motion, maintaining a slight bend at the elbows to generate power.
Leg Movements
Proper leg movements are essential for maintaining balance and momentum in backstroke swimming. Begin by keeping your legs straight and parallel to the surface, with your toes pointing towards the wall behind you. As you kick, imagine you are kicking a ball to propel yourself forward. Your legs should move in a fluttering motion, bending at the knees and generating enough force to keep your body streamlined. Remember to keep your kicks small and quick, as long, slow kicks will only slow you down.
Breathing Technique
Breathing correctly is vital for effective backstroke swimming. Unlike other swimming strokes, the backstroke allows for constant breathing without having to rotate your body to the side. As you swim, keep your head steady and facing straight up towards the ceiling. Breathe in through your mouth when one arm is entering the water and exhale through your nose and mouth as the other arm starts its recovery. This consistent breathing technique will ensure you maintain a steady rhythm and an ample supply of oxygen during your backstroke.
Drills
Single Arm Backstroke
The single arm backstroke drill isolates each arm’s movement, helping you focus on the correct technique and arm placement. Begin by swimming backstroke using only your left arm while keeping your right arm extended above your head. Concentrate on a long and efficient pull with your left arm, making sure to maintain a straight and high elbow. After a few lengths, switch to using only your right arm and repeat the drill. This exercise will enhance your arm coordination and overall stroke technique.
Backstroke Kick with a Kickboard
Using a kickboard during backstroke kicking drills allows you to isolate your leg movements and focus on building strength and endurance. Hold the kickboard with your arms extended in front of you and start kicking your legs in a fluttering motion, similar to the leg movements in backstroke swimming. Ensure that your toes are pointed and your legs remain straight and parallel to the surface. Push off the wall or use fins to enhance your propulsion and challenge yourself as you kick across the pool.
Catch-up Drill
The catch-up drill encourages proper arm coordination and helps develop a strong and consistent backstroke technique. Start by extending both arms straight above your head and kick your legs as you would in backstroke. Take a stroke with your right arm, pulling it down towards your hip, and then hold it there until your left arm completes a stroke and “catches up” with the right arm above your head. Repeat this process, ensuring that one arm is always extended above your head, creating a pause between strokes. This drill allows you to focus on each arm’s movement and build a powerful and synchronized backstroke stroke.
Interval Training
50-Meter Sprints
Adding 50-meter sprints to your backstroke workouts will help improve your speed and cardiovascular endurance. Start by swimming at a comfortable pace for a few laps to warm up. Then, push yourself to swim a 50-meter sprint at maximum effort, focusing on maintaining proper technique and quick arm turnover. Take a short rest by swimming at an easy pace before repeating the sprint. Incorporating these sprints into your training will push your limits and enhance your overall performance in backstroke.
100-Meter Repeats
Incorporating 100-meter repeats into your backstroke training will improve both your endurance and speed. Swim 100 meters at a moderate pace, focusing on maintaining efficient arm and leg movements. Take a short rest at the wall before swimming another 100 meters. Repeat this process for several sets, gradually increasing the number of repeats as your fitness improves. This interval training will increase your cardiovascular capacity and allow you to sustain a strong backstroke throughout longer distances.
Pyramid Sets
Pyramid sets are a challenging yet effective method of interval training for backstroke swimmers. Begin by swimming a 25-meter sprint at maximum effort, followed by a short rest. Then, swim a 50-meter sprint, followed by another short rest. Continue this pattern, increasing the distance of each sprint by 25 meters until you reach the peak of the pyramid (e.g., 75 meters, 100 meters). Once you reach the peak, decrease the distance back down the pyramid, maintaining a high intensity. This type of interval training builds both speed and endurance, pushing your body to adapt and improve.
Strength Training
Lat Pulldowns
Including lat pulldowns in your strength training routine will help develop the muscles in your back and improve your pulling power in backstroke swimming. Sit at a lat pulldown machine with your feet flat on the ground and grab the bar with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and pull the bar down towards your chest, focusing on engaging your lats (the muscles in your upper back). Return the bar to the starting position in a controlled manner, maintaining tension in your back muscles throughout the movement. Perform multiple sets and repetitions to build strength and endurance in your back.
Seated Cable Rows
Seated cable rows target the muscles in your upper back, including your lats, rhomboids, and trapezius muscles. Sit facing a cable machine with your knees slightly bent, grasping the handle in front of you. Keep your back straight and pull the handle towards your torso, squeezing your shoulder blades together. Pause for a moment before slowly releasing the handle back to the starting position. Focus on maintaining proper form and engaging your upper back muscles throughout the exercise. Incorporate several sets and repetitions into your strength training routine to enhance your backstroke performance.
Deadlifts
Deadlifts are a compound exercise that engages multiple muscle groups, including your legs, glutes, and back, making them an excellent choice for improving backstroke swimming power. Stand with your feet shoulder-width apart, knees slightly bent, and a barbell on the ground in front of you. Bend at your hips, keeping your back straight, and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart. Lift the bar by extending your hips and knees simultaneously, keeping the bar close to your body and maintaining a neutral spine. Lower the bar back to the ground with control. Deadlifts will strengthen your back muscles, improve your overall functional strength, and ultimately boost your backstroke performance in the water.
Flexibility Exercises
Shoulder Rotations
Performing shoulder rotations will increase the flexibility and mobility of your shoulder joints, allowing for a more fluid and efficient backstroke technique. Stand upright with your feet shoulder-width apart and arms extended at your sides. Begin by slowly rotating your shoulders in a circular motion, moving your arms forward, up, and then backward. Repeat this motion several times in both clockwise and counterclockwise directions. Focus on keeping your movements smooth and controlled, and gradually increase the size of the circles to challenge your shoulder mobility further.
Chest Stretches
Stretching your chest muscles is essential for maintaining proper posture and a streamlined body position in backstroke swimming. Stand near a wall or doorway and raise your arm out to the side at shoulder level. Place your hand flat against the wall or doorway frame and gently rotate your body away from your arm. You should feel a gentle stretch in your chest muscles. Hold the stretch for 20-30 seconds and repeat on the other side. Regularly performing chest stretches will help prevent tightness in your chest muscles and promote a more balanced and efficient backstroke stroke.
Butterfly Stretch
The butterfly stretch targets your hip and inner thigh muscles, which can become tight from the leg movements in backstroke swimming. Sit on the ground with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Gently lean forward, keeping your back straight, until you feel a stretch in your hip and inner thigh area. Hold the stretch for 20-30 seconds, focusing on relaxing into the stretch. Regularly including butterfly stretches in your flexibility routine will enhance your hip mobility and range of motion in backstroke swimming.
Core Workouts
Plank Variations
Plank exercises are an excellent way to strengthen your core muscles, which are essential for maintaining stability and control in backstroke swimming. Start by getting into a push-up position, with your hands directly under your shoulders and your body in a straight line from your head to your heels. Engage your core muscles and hold the position for as long as you can, aiming to gradually increase the duration over time. To add variety to your plank workouts, you can try side planks, where you balance on one forearm and the side of your foot, or incorporate leg lifts and arm reaches to further challenge your core stability.
Russian Twists
Russian twists target your oblique muscles, which play a significant role in the rotational movements required in backstroke swimming. Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, keeping your back straight, and clasp your hands together in front of your chest. Engage your core muscles and slowly rotate your torso to one side, touching your hands to the ground beside your hip. Return to the starting position and repeat the movement on the other side. Perform multiple sets and repetitions to strengthen and tone your oblique muscles for improved backstroke performance.
Superman Exercises
Superman exercises target the muscles in your lower back and help develop a strong and stable backstroke technique. Lie face down on the ground with your arms extended in front of you and your legs straight. Lift your chest, arms, and legs off the ground simultaneously, engaging your lower back muscles. Hold this position for a few seconds before lowering back down to the ground. Repeat the movement for several sets and focus on maintaining proper form throughout the exercise. Superman exercises will strengthen your lower back muscles, improving your backstroke body position and overall swimming performance.
Turns and Finishes
Flip Turns
Mastering the flip turn is essential for efficient backstroke swimming in a pool. Approach the wall with a steady backstroke kick, timing your strokes so that both arms are straight above your head as you reach the wall. As you approach the wall, tuck your chin to your chest and perform a somersault, allowing your feet to touch the wall. Push off the wall with your feet, maintaining a streamlined position, and quickly resume the backstroke arm and leg movements. Practicing flip turns will enable you to maintain your momentum and minimize time spent turning at the wall during training and competitive swimming.
Open Turns
Open turns are often used in backstroke swimming when a wall is not available or during open water swims. As you approach the designated turning point, extend one arm straight above your head while the other arm starts to recover. Make a sharp, 180-degree turn by flipping over onto your stomach, keeping your feet near the surface of the water. Push off the turning point with your feet, rotating back onto your back, and resume your backstroke technique. Open turns allow for a quick and efficient change in direction, ensuring a seamless transition from one length to the next.
Streamline Position
The streamline position is crucial for maintaining speed and reducing resistance in backstroke swimming. As you begin your race or training lap, reach both arms above your head with hands touching and your biceps near your ears. Push your chest forward and squeeze your shoulder blades together, elongating your body and reducing drag. At the same time, point your toes and keep your legs straight and parallel to the surface. By assuming a streamlined position, you minimize water resistance and maximize your speed and efficiency in backstroke swimming.
Mental Training
Visualization Techniques
Visualization is a powerful mental training technique that can enhance your backstroke performance. Before each swim, take a moment to visualize yourself swimming flawlessly, with perfect arm and leg movements, breathing technique, and efficient turns. Picture yourself gliding effortlessly through the water, feeling strong and confident. Use all your senses to imagine the sound of water splashing, the feel of the water against your body, and the sight of the pool’s markings. By visualizing success, you can build confidence and prepare your mind for optimal performance in backstroke swimming.
Positive Affirmations
Positive affirmations can help boost your mindset and self-belief in backstroke swimming. Repeat positive statements to yourself such as, “I am a strong and confident backstroke swimmer,” “I have excellent technique and endurance,” or “I perform at my best in every practice and race.” By reinforcing positive thoughts in your mind, you can overcome self-doubt and develop a positive mindset that will enhance your backstroke performance.
Goal-setting Strategies
Setting goals is essential for continuous improvement in backstroke swimming. Whether it’s improving your arm technique, decreasing your race time, or achieving a specific distance, set measurable and attainable goals that will keep you motivated and focused. Break down your long-term goals into smaller, manageable steps and track your progress along the way. Celebrate your achievements and adjust your goals as needed to ensure consistent growth in your backstroke swimming abilities.
Equipment
Swim Fins
Swim fins are a valuable tool for backstroke swimmers, helping to increase leg strength and improve kicking technique. Fins provide additional resistance in the water, requiring your leg muscles to work harder and enhancing the muscle development necessary for powerful kicks. They also help with body positioning and balance in the water. Start by incorporating swim fins into your kick sets during training and gradually increase the duration and intensity as your leg strength improves. Swim fins can also be used for specific drills and technical exercises to refine your backstroke technique.
Pull Buoy
A pull buoy is a flotation device placed between your legs to eliminate the use of kicking and allow you to solely focus on your arm movements and upper body strength. By using a pull buoy during backstroke training, you can isolate and strengthen your arm muscles, refine your pulling technique, and develop a strong and efficient pull. Incorporate the pull buoy into your training sessions by swimming specific sets or using it during drill work. Remember to maintain proper body alignment and engage your core to maximize the benefits of using a pull buoy.
Paddles
Swimming paddles are hand-shaped devices worn on your palms to increase resistance and enhance your pulling power in backstroke swimming. Paddles help build upper body strength, improve your catch, and generate more propulsion with each stroke. When using paddles, focus on maintaining good form and a high elbow position to prevent strain on your shoulders. Start by using small paddles and gradually progress to larger sizes as your strength and technique improve. Incorporate paddles into specific sets or drills during your backstroke training to reap the benefits of increased resistance and improved arm strength.
Recommended Workouts
Beginner Backstroke Workout
For beginners looking to improve their backstroke swimming, start with the following workout:
Warm-up: Swim 200 meters at an easy pace, mixing backstroke with other strokes.
Main Set:
- 4 x 50 meters of backstroke with an emphasis on arm technique and high elbows. Rest for 15 seconds between each repetition.
- 4 x 25 meters of flutter kicks on your back, focusing on small and quick kicks. Rest for 10 seconds between each repetition.
- 4 x 25 meters of catch-up drill, alternating arms and maintaining a steady rhythm. Rest for 10 seconds between each repetition.
Cool Down: Swim 200 meters at an easy pace, alternating between backstroke and other strokes.
Intermediate Backstroke Workout
For intermediate swimmers looking to enhance their speed and endurance in backstroke, try the following workout:
Warm-up: Swim 400 meters at a moderate pace, mixing backstroke with other strokes.
Main Set:
- 8 x 50 meters of backstroke sprints at maximum effort. Rest for 30 seconds between each repetition.
- 3 x 100 meters of backstroke repeats at a fast pace. Rest for 45 seconds between each repetition.
- Pyramid set: 25 meters, 50 meters, 75 meters, 100 meters, 75 meters, 50 meters, 25 meters, with 15 seconds of rest after each distance.
Cool Down: Swim 200 meters at an easy pace, alternating between backstroke and other strokes.
Advanced Backstroke Workout
For advanced swimmers aiming to push their limits and enhance their backstroke performance, challenge yourself with the following workout:
Warm-up: Swim 600 meters at a moderate pace, mixing backstroke with other strokes.
Main Set:
- 10 x 50 meters of backstroke sprints at maximum effort. Rest for 20 seconds between each repetition.
- 5 x 200 meters of backstroke repeats at a fast pace. Rest for 30 seconds between each repetition.
- Pyramid set: 50 meters, 75 meters, 100 meters, 150 meters, 200 meters, 150 meters, 100 meters, 75 meters, 50 meters, with 10 seconds of rest after each distance.
Cool Down: Swim 400 meters at an easy pace, alternating between backstroke and other strokes.
By following these recommended workouts and incorporating the various techniques, drills, interval training, strength training, flexibility exercises, core workouts, turns and finishes, mental training, and equipment mentioned, you will progress as a backstroke swimmer and improve your overall performance in the water. Remember to always listen to your body, maintain proper form, and stay consistent with your training routine. Happy swimming!
