Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
The Race Club #swimisodes World champion backstroker, Junya Koga demonstrates a backstroke swim drill also known as 6 Kick Switch, that will help you appreciate the importance of this extreme rotation from one side to the other. Developing a faster backstroke swim begins with learning to use fast, strong body rotation.The energy from this quick body turn couples with the force from the underwater pull, resulting in more distance per stroke. The rotation of the body to the side in backstroke also places the shoulder in a stronger mechanical position to generate a greater force during the pull.
Using this backstroke swim drill at The Race Club, we also teach the swimmers to relax their hands and wrist on the recovery. This little known relaxation practice plays a big role in enabling the arm muscles to recover better for another strong underwater pull. In backstroke and in freestyle, many swimmers keep their hands and wrists stiff during the recovery and never give their arms a chance to recover enough for the next underwater pull. Doing so will quickly lead a swimmer to exhaustion.
For both of these reasons, you should practice the fast backstroke swim drill to develop a more powerful and sustainable backstroke swim.
Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)
Like The Race Club on Facebook
Follow The Race Club on Instagram
Follow The Race Club on Twitter
Connect to The Race Club / Gary Hall Sr. on Linkedin
THE RACE CLUB
Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.
The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.
As a build up drill for emphasising good shoulder rotation, especially for younger swimmers, start with a 25 kick on right side/25 kick on left side; then 25 kick – start on right side & switch to left @ 12.5/ 25 kick – start on left side & switch to right @ 12.5; then 25 12-kick switch; then 25 6-kick switch & finish with 25 3-kick switch.
If backstroke is a “6-beat kick” stroke, then the last 25 should be close to regular backstroke, with a little stall, to emphasise good body/shoulder/hip rotation. 6-beat kick is also a precursor to developing a good Backstroke DPS drill.
Using your snorkle, you can adapt this drill to Freestyle, to emphasise the need… Read more »