Erika

Time key frames:

0:00 – 0:23

The position of your head it is good! That helps you to keep your body on the surface. 

On the pull you must align your hand with your forearm, this way you can improve the pull, stronger and more efficient.

You are pulling with your elbow first, when your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow and after that you can start the pull with your hand/forearm. 

Your hips are bend, try to stretch them more, bring them as close to the surface as possible.

Make sure your legs are higher closer to the surface, your toes should be breaking the surface.

0:23 – 0:50

When your leg is coming down, keep it straight. You need to bring your feet closer to the surface, remember that the tips of your toes should touch the surface. 

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders. 

Areas to work on, in general:

• Keep practicing and put attention on the details. 
• You can practice doing small kicks with your arms down, making sure your feet touch the water surface at all times.
• Work on the flexibility of your ankle. 

Backstroke examples:

Time key frames:

0:00 – 0:33

When you push of the wall, instead of making freestyle kick you must make the dolphin kicks, then you start to come closer to the surface.

You are pulling with your elbow first, you need to open your elbow to the side so it gets in the same line as your hand and you can pull with your hand/forearm.

Look at your knees you are moving them up and down, remember the kick comes from your hips/core. Do not push your knees down, keep your legs and hips almost straight at all times.

When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.

You are taking your head out too much to breath, remember it should only come out half of the face. Keep your head lower when you are not breathing. 

0:33 – 0:50

Good rotation of your shoulders.   

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.

You should make your stroke more continuous, you are staying too long with one arm on the front, yes, there’s a pause in each stroke for gliding and rotating, but not that much, your other hand shouldn’t catch the one that is gliding. Start the pull before your arm reaches the other.

What you are doing is called “catch up drill” which is effective for learning how to glide.

0:50 – 1:36

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the starts.

Your stroke synchronization has improved here, but remember to maintain more continuity in each stroke. 

You are keeping pulling with your elbow first with your right arm. Remember to  keep your elbow high. 

Keep the fingers closer together and bit tense, specially your right hand.

Remember to bring your kick closer to the surface with your knees straight. 

You need to grab and pull the water strong every time.

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point.

• Work on short distances while maintaining the best possible technique. As you improve, increase the swimming distances without changing your technique. 

• We have some that can help you with your corrections, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/

Free examples: