Jesvin

Time key frames:

0:00 – 0:010 Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should almost be breaking the surface.

You are moving your knees up and down too much, yes is ok to bend the knee to kick but you do not have to move it up and down too much. The kick should come from your core, not only the knees.

When your leg is going down keep it straight. 

0:10 – 0:17 When your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles. Do not rush your stroke

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope.

You don’t need to kick that wide, 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.

0:17 – 0:26 Good head position

Areas to work on, in general:

Backstroke examples:

Time key frames:

0:00 – 0:11 The strength of the kick does not comes from just bending your knees it starts with your hip and core, and a small bend of the knee, when your leg comes up have it straight then start the kick from your core down to your toes.

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Don’t forget you need to finish your pull all the way back, do not bring it out before.

0:13 – 0:19 You are taking your head out too much to breath, remember it should only come out half of the face.

Work on your ankle flexibility, do dryland training these videos can help you: videos 

Areas to work on, in general:

• Overall your freestyle technique is good. Be sure to fully pull strong, and rotate to glide, you can also start working on dryland to start getting stronger.
• Work on one thing at the time.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• Do not hold your breath, and then inhale a lot, keep a rythm

Free examples: