Kismat 

Time key frames:

0:00 – 0:05

Your head is in a good position, but your hips are too bent. You need to engage your core and bring your hips and legs closer to the surface.

Here you can see how you are moving your knees up and down too much, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

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.

Keep your arms straight at all times when you are in the recovery phase, now you are bending your elbows to much.Your arms should enter in line with your shoulders, keeping them very close to your head, taking care to not crossing the middle line of your head. 

0:05 – 0:15

Here you can see better how you are bending your hips. Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. 

You have a good mobility on your toes, just make sure to make your kicks smaller, without moving your knees up and down. 

You are bending your elbow in a good way on the pull, but you are doing it too deep, try to make your pull closer to the surface, like grabbing and pulling from the lane line.

And 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. 

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.
  
• Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement. 
• We have an app where you can find some exercises that can help you to improve your backstroke. You can download it here:  https://skillswimming.com/swimming-app/

Backstroke examples:

Time key frames:

0:00 – 0:11

Good streamline, but when you push of the wall, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

You are kind of bending your lower back, which make your hips to sink a bit, make sure to have the hips touching the surface at all times. 

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 pull with your hand/forearm. 

Exaggerate on bringing your kick straight up when coming up to the surface.

0:11 – 0:22

You have a good stability on your head when breathing. 

Your arms are crossing too much the middle line of your body/head on the recovery time, you must  keeping it in the same line as your shoulders. You will avoid shoulder injuries. 

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front. 

Remember to keep your toes close to the surface, the strength of the kick starts with your glute, hamstring, and a small bend of the knee. 

0:22 – 0:48 

You improved here on your pull, remember to keep aligned your hand with your forearm. 

You are still crossing the middle of your body/head. Maybe you are gonna feel weird at first but you need to practice and practice. 

Remember to make your kick smaller, you don’t need to kick that wide. 

0:48 – 1:07 

Here you can see better how you are moving your hands to the sides, remember to keep them aligned. 

Your kick it is better here, but remember to always try to keep your toes close to the surface. 

And better the stability of your body! Keep working 

Areas to work on, in general:

• What you have to work on the most is stretching your arm all the way to the front and locking that elbow straight. Then you can leave your arms more time in the front.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• You can work on kick on your back, and having your toes touching the surface of the water at all times.
• Remember to work on one thing at the time. Focus on correcting your glide, pull then once you correct it go to the next point.

Free examples: