Giusseppe

Time key frames:

0:00 – 0:12

You are pulling with your fingers and hands too separated and loose, make sure you have them just a bit separated and a bit more tense.

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. Raise your hips higher when your arms are in front and your head and chest are sunken.

0:12 – 0:19

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

When you push of the wall, give it a bit of time to your streamline before you start the dolphin kicks and exaggerate the movement of your hips, it must be a strong and fluent kick. 

You are doing your turn not compact enough, you have to bring your knees to your chest as soon as possible and get into a small compact position.

Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts. 

0:19 – 0:31

First of all you need to synchronize your stroke. When your arms are in front you make your first kick and when you finish your pull you make the second kick, the strongest. 

Here you can see better how your feet are a bit separated. Keep your feet closer when you kick. Big toes must be touching at all times.

Start the pull before, your pull should finish at the same time that your second kick.

Areas to work on, in general:  

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• Work on your coordination of your stroke and then you can start with the other things. Keep practice! 
• Keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick. 
• Do dryland training for shoulders and lower back, these videos can help you: videos 

Time key frames:

0:00 – 0:14

Very good pulls. You just need to finish the stroke until your hand reaches your legs.

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

Make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater.

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up. 

0:14 – 0:19

Good turn!!

Just on your streamline try to elevate a bit your head. 

Push of the wall, then wait a little bit more then start the dolphin kick, if you kick right aways you will cut the speed of the push.

0:19 – 0:30

You have a good coordination, you must elevate your head, try to look up must of the time. 

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head. 

Areas to work on, in general:

• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link 
• Work core exercises outside the pool, will help you with your body stability.core strong

Backstroke examples:

Time key frames:

0:00 – 0:14

You are doing your kick and your stroke at the sametime, it should be your stroke first hands to the front then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)

There are strokes where you put your head between your arms, and others where you keep your head facing forward. Try to ensure that it always stays between your arms.

When you throw your hands try to do it a bit more close to the surface. 

0:14 – 0:20

Good turn!

Try to compact yourself a bit more, this will help you to do it with more velocity. 

Now you are finishing the streamline to close to the surface and that do not let you brake the water with efficiency. 

Good break out! 

0:20 – 0:33

Good frequency! 

On your kick, you can close your knees a bit more. This can work with a lot of flex outside the pool. 

Keep practicing. 

Areas to work on, in general:

• Good glide! Keep practice with one thing at the time. 
• Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke. 
• Work on your stroke outside the water. Breastroke exercise

Breast examples:

Time key frames:

0:00 – 0:11

Good stability of your body.

You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull. 

It’s true that when you’re going fast, there might not be as much glide, but even a little moment of streamlined position is important. This allows you to catch more water with each pull.

Good frequency of your kick. Sometimes you open a bit your legs, try to keep them in the same position. 

0:11- 0:14

Good turn!

Give your push off the wall more time; then progressively start to rotate into freestyle (body facing towards the floor). 

0:14 – 0:23

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down. 

Remember that the glide needs to be in line of your shoulders, sometimes you put your arms crossing this line. 

Areas to work on, in general:

• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• You have a nice stroke! Keep practice! 🙂 

Free examples: