The backstroke is often compared to the front crawl because, overall, the movements are similar: kicking with the legs and alternating movements with the arms. But there are a few differences to be aware of, because in detail they are not exactly the same movements.
8.1 The rules of the International Swimming Federation (F.I.N.A.)
Here is what is required during a competition for the backstroke:
Except during the continuous execution of the turn, do not leave the backstroke position
Except during the first 15 metres at the start, at the turns and at the finish, do not be totally immersed during the swim
Start your turn immediately after going to the front position
Touch the wall during the turn
Do not stand on the bottom of the pool
8.2 Motor patterns
View underwater from the side:
The arm enters the water far in front, close to the head and outstretched
View out of the water from above:
Entry of the arm into the water far in front, here you can see that the arm is stuck to the head
The arm is in line with the shoulder towards the front and not to the side.
Here you can see the roll of the shoulders. The shoulder is towards the bottom, to allow the arm to push to the side while bent and underwater
The shoulders are rolled, one shoulder under the water and the other above
Here, the elbow bends so that the hand and forearm can be directed backwards
The arm under the water is bent, ready to push backwards.
The other arm comes forward so that it can slide during the propulsion
The acceleration of the arm towards the back allows the body to be propelled forward. The wrist remains fixed
Arm propulsion phase, with the hand at your side and not downwards
The arm should end up straight, so the hand pushes as far back as possible and then reaches the thighs
One arm in front to slide, one arm behind to finish the trajectory, the roll has already started in the other direction
The arm comes out of the water stretched and stays stretched until you enter the water (1st picture)
The roll switches to the other side, so the arm coming out will also have the shoulder above the water
One arm in front to slide, one arm behind to finish the trajectory, the roll has already started in the other direction
For the return of the arm, the roll will allow you to bring the arm far forward in line with the body. If the shoulders remain flat, this movement is not possible and the arm comes in at the side (except in cases of great elbow flexibility).
The arm enters far in front to have the longest trajectory possible under water. And so the trajectory of propulsion is enlarged, a better efficiency for an arm movement
Particularities of the backstroke:
The leg is stretched below the surface and then goes down, remaining stretched
Then the foot moves down a little more as the knee bends. The foot is well stretched at the point to be able to push upwards afterwards
