Last Updated on July 25, 2023 by admin
In this article, we’ll provide drills, hacks and tips to improve a swimmer’s backstroke starts.
Learning how to perform an effective backstroke start can be a slow process.
- There are several technical elements to a backstroke start that some swimmers find difficult to master.
- Therefore, as with all competitive starts, they should be practised consistently and persistently.
The key elements of a backstroke start
Introduction: Backstroke is the only competitive stroke, where the swimmer starts in the water.
- Like all competitive strokes, the start is the fastest part of a swimmer’s race, which requires the swimmer to explode off the block with great technique and power.
The starting position:
- The hands are firmly gripping the starting block in the swimmer’s preferred position.
- The arms are extended.
- The feet are placed on the pool wall in the swimmer’s preferred position.
- The head is in the swimmer’s preferred position.
The set position is:
- The swimmer bends their arms to pull their body up as close as possible to the starting block
- Tightly tucking their body up close to the starting block and pool wall.
- The head is in the swimmer’s preferred position.
- The feet are placed on the pool wall in the swimmer’s preferred position
The start :
On the starting signal, the swimmer should explode off the starting block by:
- Driving off the pool wall by powerfully extending their toes, legs and hips
- Throwing their head backward
- Pushing off with their arms by flinging them back into a tight streamlined position
- Adopting an arched back to facilitate a clean entry into the water.
- As soon as the swimmer enters the water, they should maintain the speed of the start by commencing with fast and vigorous underwater dolphin kicking.
- Swimmers gradually rise to the surface and should breakout into their full stroke before the permitted 15m from the start.
Backstroke starts in more detail
Many swimmers slip off the wall during a backstroke start.
- To prevent slipping, swimmers must pay attention to the way they pull their body up to the block, the position of their feet on the pool wall and the way that they drive off the pool wall.
The hand position
The swimmer has a number of options concerning the placement of their hands.
- Most senior or experienced swimmers grip the starting block by the horizontal bar or if available some adopt a wider arm stance by gripping the front legs of the starting block.
- However, younger and less experienced swimmers may have trouble reaching up for the starting block and may prefer to use the swimming pool gutter or edge instead.
The pull-up
To prevent slipping when in the set position, the swimmer should push their bottom out so that their legs form a 90 degrees angle at their knees.
- This set position takes most of the weight off the swimmer’s feet and distributes it evenly over their entire body.
The feet position
The swimmer has a number of options concerning the placement of their feet during a backstroke start.
- Some swimmers prefer to place their feet out of the water, while others prefer to place their feet in the water.
- Some swimmers prefer to place their feet in a parallel position, other others prefer to have one foot slightly higher than the other (a track start).
- Using a track start usually results in the start being a little deeper on entry.
- Younger or more inexperienced swimmers can start to develop their backstroke starts by placing their feet on the vertical line of the cross on the pool wall. These are usually found at the end of the lanes at many competitive swimming pools.
- Whatever their preferred feet position, swimmers should ensure that their feet are no further than shoulder-width apart.
- Swimmers should practice their backstroke starts using the different feet positions until they find a position they prefer.
Coach Arthur says: “Please note, swimmers are not permitted to place their feet in or on the gutter. They are also prohibited to place their toes bent over the gutter lip”.
The head position
The swimmer also has a number of options concerning the placement of their head, when in the set position.
- Some swimmers prefer to have their chin extended upwards and slightly backward.
- While other swimmers may prefer to have their heads looking at their knees in a tucked position.
- Some swimmers prefer to have their heads tucked in tight against their legs.
- Swimmers should practice their backstroke starts using the different head positions until they find a position they prefer.
Backstroke wedge
Some pools, usually at swimming championships, have the luxury of a backstroke wedge, which significantly reduces the chances of a swimmer slipping off the pool wall.
- These may be too expensive for some swimming clubs to use as a part of their swimming programme.
- However, coaches wherever possible should make these facilities available to help their swimmers develop their backstroke starting techniques.
Backstroke start drills
Coach Arthur says: “Safety First: If you are coaching younger or inexperienced swimmers, they should perform backstroke starts in deeper water (ideally 6 feet/2 metres) to ensure they don’t hit their head on the pool bottom”.
Drive & glide
Purpose: The purpose of this drill is to develop the arching of the swimmer’s back and the tight streamlining required at the end of the dive.
How to perform this drill: The swimmer performs a standard backstroke start off the starting block.
- As they start to drive off the wall, from their toes, legs, hips and arms.
- They arch their back and adopt a tight streamlined position.
- The swimmer’s head, arms body and legs should enter the same piece of water to reduce drag.
- The swimmer should hold a tight streamlined position until the momentum of the drive off the pool wall has ended.
- Ideally, the coach should mark the distance on the poolside/deck.
- The swimmer then has the objective of going a greater distance during further attempts.
No arms start
Purpose: The purpose of this drill is to develop the explosive drive from the swimmer’s toes, legs and hips.
How to perform this drill: The swimmer performs a standard backstroke start off the starting block.
- As they start to drive off the wall, from their toes, legs and hips.
- They tuck their arms by their sides, helping them focus on their lower body drive off the pool wall.
Over the lane rope
Purpose: The purpose of this drill is to develop the explosive drive from the toes, legs, thighs and arms, as well as developing an arched back, all essential for a great backstroke start.
How to perform this drill: The swimmer starts by standing in waist-deep water.
- They then position themselves with their backs to a lane rope (secured at both ends of the pool).
- When it’s safe to do so, the swimmer should bend their knees, so they are now chest-deep in water.
- Then the swimmer drives off the pool floor, using their toes, legs, hips and arms upwards
- While doing so, they should arch their back and go backward over the lane rope/line.
Coach Arthur says, Safety First: “As for all of these drills, please ensure swimmers have enough room to perform them correctly and safely”.
Backstroke starts with underwater dolphin kicking
Once the swimmers have started to master the basics of the backstroke start, underwater dolphin kicking should be introduced.
- This helps maintain the speed created by the start and transfers that speed into the breakout and the transition into the full stroke.
Related article on underwater dolphin kicking
We have produced a related article on underwater dolphin kicking. You can view it by clicking this link: underwater dolphin kicking
Timed backstroke starts
Introduction: A timed backstroke start to further develop an effective racing start.
How to perform this progression: A swimmer performs a backstroke start at race pace.
- The coach should stand at the poolside/deck at 15m where a marker will be placed; as the swimmer passes the marker with their head, the coach will stop their stopwatch and record the result.
- The coach should give the swimmer feedback, regarding the time achieved, any technical adjustments that may be needed and praise the good things about their start.
Coach Arthur says: “Swimmers should remember that underwater dolphin kicking is faster than the backstroke stroke. Therefore, it should be regularly practised, to take maximum advantage of the 15m underwater dolphin kicking they are allowed from the start”.
Takeaways
Learning how to perform an effective backstroke start can be a slow process.
- There are several technical elements to a backstroke start that some swimmers find difficult to master.
- Therefore, as with all competitive starts, they should be practised consistently and persistently.
Related article on backstroke turns
We have produced a related article, an introduction to backstroke starts. You can view it by clicking this link: backstroke turns
Related article on the backstroke finish
We have produced a related article, an introduction to the backstroke finish. You can view it by clicking this link: backstroke finish
Related publication: BACKSTROKE Competitive Swimming Drills
We have published a related publication: This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive backstroke drills and progressions. For further details and ordering information please use the following link: BACKSTROKE Competitive Swimming Drills
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library.
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