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Jürg Fehr
Switzerland
CATEGORY
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TEAM
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AGE
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Challenges
SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
Times
50 Free L:
100 Free L:
50 Butterfly L:
100 Butterfly L:
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Awards
- Calella Swim Camp 2022
Backstroke
Time key frames:
0:15 – 0:25 We know backstroke is a difficult stroke, specially because it is swum backwards and sometimes we don’t know at where part of the pool exactly we are.
The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, so you don’t have to be looking out for the wall every time.
0:00 – 0:12 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 the full movement of the pull, bend your elbow to pull and finish all the way with your arm straight then bring the arm up.
0:52 – 1:02 Keep your arms straight at all times when you are in the recovery phase.
0:00 – 0:12 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, also you want to bring your feet closer to the surface, the toes should touch the surface.
0:40 – 0:48 You need to keep your ankles on plantar flexion at all times, if you kick in dorsiflexion it will not help you move forward.
Areas to work on, in general:
- Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.
- You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link
Backstroke examples:
Backstroke
Good
Could be better
Needs work
1. Elbow bent when pulling
x
2. Continuous movement of arms
x
3. Shoulder rotation
x
4. Hips rotation
x
5. Arms not crossing the middle line
x
6. Hips close to the surface
x
7. Neutral head position
x
8. Short quick kicks
x
9. Clean hand entry
x
10. Steady head
x
11. Pull and kick well synchronized
x
12. Knees straight when going down
x
13. Ankle plantar flexion
x
14. Freestyle stroke before the turn
15. Strong push
x
16. Good break out
x
17. Fast arms tempo
x
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Freestyle
Time key frames:
0:10 – 0:20 You are taking your head out too much to breath, remember it should only come out half of the face.
0:29 – 0:35 Try to not crossover the line from the middle of your body/head when breaking the surface with your hands.
0:20 – 0:25 Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend.
0:39 – 0:45 Focus on is bringing your kick closer to the surface. Work on kick on your back, and focus on having your legs straighter and your feet touching the surface.
Areas to work on, in general:
- Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
- Work on your ankle flexibility, you should point a little more your toes while kicking.
Free examples:
Freestyle
Good
Could be better
Needs work
1. Legs horizontal position
x
2. Ankles in plantar flexion
x
3. Arms not crossing
x
4. Correct breathing timing
x
5. Breathing technique
x
6. Legs and hands synchronized
x
7. High elbow above water
x
8. High elbow below water
x
9. 5mm Finger spread
x
10. Good head position
x
11. Steady head movement
x
12. Core stability
x
13. Glide / reach in front
x
14. Elbow bent when pulling
x
15. Hand gliding when breathing
x
16. Relaxed wrist in the recovery
x
17. Knees straight while going up
x
18. Good rotation
x
19. Clean hand entry
x
20. Fast flip turn
21. Good push
22. Compact flip turn
23. Good break out
Other observations: