Meeting #16 KPE 237
Outline: For Pool Activities Lecture #16
NEW: FOCUS on BACKSTROKE
Continued: Diving
8:20 in POOL!!!
1. Study Guide for Mid-term (handed out in class)
2. Video Analysis of Backstroke
3. Stretch then Warm Up Flutter Kick 2 lengths Front Crawl followed by 2-4
lengths Slow to medium pace Any Stroke
4. Backstroke Flutter Kick 4-6 lengths. (Static against the wall, and dynamic
with kickboard). SAFETY: Lane line color changes & 5 meters.
5. Backstroke arms (pull buoys. Lane lines, side of wall use same laneline
up and back to alternate arms).
6. Back Crawl complete stroke (2-4 lengths).
7. Springboard Progressions Hurdle Step: For those who want to. (20 minutes
Total start @ 8:50 ish) repeat what we did on Tuesday.
8. Simple Dive from Spring Board.
9. 1 step Hurdle Simple Dive
10. Treading Water for 2.5-3 minutes
11. Swimming with Fins (If time available)
12. WorkOut Ladder Training
Specific Details of Backstroke
BACKSTROKE BODY POSITION
It's important to keep your head still and aligned with your spine.
Keep your back as sraight as you can.
Backstroke arms
Little finger first entry point just outside the shoulder.
Palm outside wrist angled down
Hand slices down 8 to 12 inches
Sweep hand outward and downward as you start bending the elbow.
You want the elbow to follow the hand.
Dropping the elbow and letting it lead the hand greatly reduces the propulsive
forces.
1/4 way through this sweep, the mid pull starts.
Bend the elbow and rotate the wrist to that your hand presses upward and
inward.
Elbow is bent 90deg your forearm is passing your chest.
Finish
Hand speeds up as you push to downward towards your feet.
The phase ends with arm straight hand below your thigh.
RECOVERY
Lif arm out of the water shoulder first palm facing inwards.
Arms moves perpenidular to the water. RELAXATION.
In the recovery the arm moves almost perpendicular to the water.
Back Crawl Kicking Drill
Prep Back float, sculling Ankles relaxed
Exec Drop one leg, knee straight, foot hooked, lift leg, bend knee 45 degrees
Straighten leg, FLIP WATER
FT Legs alternate, Mound of water
KNEES SHOULD NOT BREAK SURFACE
SPLASHING TOO MUCH CAUSED BY FEET LIFTING OUT OF THE WATER
LITTLE PROPULSION is PRODUCED
Drills:
Dry land drill with kick
Grasping the gutter with one arm and pushing with the other.
Watch holding of breath
Cup of water on head. ??
Wall swimming. Participants float on back alongside the pool wall and reach
one hand, elbow straight, above head to grasp the gutter.
The hand grasping the gutter slowly pulls the body forward until the thigh
reaches that hand, thne lets go. This exercise emphasises the power of the
inverted bent pull and the push of the hand downward at the end of the pull.
Same thing with lane lines:
Backstroke: Common Errors Sheet
| 1 | Extreme arch in back; head too far back | Tell participants ot relax the back, tuck the chin in slightly, and keep ears in water |
| 2 | Hips bend excessively | Practice flutter kick with arms extended behind the head. Have then focus on stretching the body and keeping kick lower than body line |
| 3 | Torso bends side to side | Check for proper body roll. Be sure head is aligned with the spine and that hands enter the water at 11:00 and 1:00 o'clock. |
| 4 | Legs too deep | Stress that toes should reach surface at end of each upward beat. The kick should churn the surface. Boiling water |
| 5 | Knees bend too vigorously on downbeat | Stress starting the movement from the hips |
| 6 | Arm enters water with back of hand first | Have participants overcorrect rotation. Emphasis on little finger first. |
| 7 | "Splash entry." Bent arm recovery, elbow enters water first, forearm and hand are thrown into the water. | Have participants practice arm strokes with legs supported. Have them do one-arm drills. |
| 8 | Arms overreach on water entry and hands enter behind head or on opposite shoulder | Have them practice overcorrection to the point where their hands enter outside the shoulders. |
| Beginners | Intermediate | Advanced |
| Warm-up 1x50 Elem Backstroke 1x50 Breaststroke 1x50 Sidestroke Training: Pyramids 1x25FC 1x50FC 1x75FC 1x50FC 1x25FC 1x25 Any stroke |
Warm-up 1x50 Elem Backstroke 1x50 Breaststroke 1x50 Sidestroke Training: Pyramid 1x25FC 1x50FC 1x75FC 1x100FC 1x75FC 1x50FC 1x25FC |
Warm-up 1x50 Elem Backstroke 1x50 Breaststroke 1x50 Sidestroke Training: Pyramid 1x25FC 1x50FC 1x75FC 1x100FC 1x100 FC 1x75FC 1x50FC 1x25FC |
| RECOVERY PHASE | RECOVERY PHASE | RECOVERY PHASE |
| 2X25 Any Kick (easy) | 2 x25 Any Kick (easy) | 4 X25 Flutter Kick (easy) |
TOTAL= 400 |
TOTAL= 600 |
TOTAL= 750 |
| Dr Williams' Homepage | KPE 237 Homepage | KPE 237 Lesson Outlines |
URL: http://www.csulb.edu/~emyrw/T3/lessons/ Lesson16.html
Last updated: 3/23/98