Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
At The Race Club, we practice an important backstroke swimming drill that helps swimmers increase their speed and energy of the backstroke body rotation, all of which lead to a faster backstroke. A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke. The faster the rotation of the swimmer’s body, the more kinetic energy can be coupled to the pull and kick to make them more effective.
In order to learn an efficient backstroke we believe it is important to practice a variety of backstroke swimming drills. Good backstroke body rotation is not only beneficial for the coupling energy that it provides, but this technique also enables the swimmer to bend the elbow more in the pulling motion underwater. Similar to the high elbow in freestyle, the bent elbow in backstroke reduces frontal drag, but it also increases the propulsion when compared to a straighter-armed pull. Bending the elbow to 120 degrees or more without rotating the body will result in the hand breaking the surface of the water and losing power.
Watching world champion Junya Koga performing the body rotation backstroke swimming drill, you will see how powerful the body rotation can be when coupled with the kick or the pull. Practice this drill often. Develop a strong core to enable you to rotate quickly and you will begin to see great improvement in your backstroke speed.
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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.