Back Up: A Fundamental Drill for Swimmers
I vividly recall my first swimming lesson. As I hesitantly stepped into the pool, my instructor urged me to practice the “back up” drill. Confused and intrigued, I cautiously followed his instructions. To my surprise, this simple drill proved to be an invaluable skill that transformed my swimming experience.
The back up drill is an essential preparatory exercise for swimmers of all levels. It involves pushing off from the pool wall and gliding backward using a streamlined body position. This drill strengthens the core, improves body awareness, and enhances overall water endurance. By mastering the back up, swimmers can develop a solid foundation for more advanced swimming techniques.
Proper Execution of the Back Up
To execute the back up correctly, begin by standing at the edge of the pool, facing away from the water. Bend over at the waist and place your hands on the pool deck, shoulder-width apart. Ensure your feet are flat on the ground, knees slightly bent. Next, inhale deeply and push off from the pool wall with your legs, simultaneously extending your arms forward.
Once you’re in the water, maintain a streamlined body position by keeping your head in line with your spine and arms extended in front of your body. Keep your legs together and slightly bent at the knees. Use a smooth and steady flutter kick to propel yourself backward. Aim to glide as far as possible, maintaining your streamlined position throughout the drill.
Benefits of the Back Up Drill
The back up drill offers numerous benefits for swimmers:
- Core Strengthening: It strengthens the abdominal and back muscles, crucial for maintaining proper swimming form and reducing the risk of injuries.
- Improved Body Awareness: The drill enhances body awareness, helping swimmers develop a better understanding of their body’s position in the water.
- Enhanced Water Endurance: By holding the streamlined position, swimmers can practice maintaining a constant body alignment, improving their overall endurance in the water.
- Swim Stroke Foundation: The back up drill provides the foundation for other swimming strokes, such as the front crawl and breaststroke, as it promotes proper body alignment and efficient propulsion.
Tips and Expert Advice
Incorporating the following tips and expert advice can help you master the back up drill:
1. Focus on Streamline: Maintain a streamlined body position throughout the drill, minimizing drag and maximizing distance covered.
2. Use a Smooth Flutter Kick: Avoid splashing or kicking too hard. A relaxed and steady flutter kick will provide efficient propulsion.
3. Keep Your Head In Line: Align your head with your spine, ensuring your chin is lifted slightly. Looking down will create additional drag.
4. Practice Regularly: Consistency is key. Integrate the back up drill into your regular swim workouts to improve your proficiency.
5. Seek Professional Guidance: If you encounter difficulties with the back up drill, consider seeking guidance from a qualified swim coach.
FAQ
Q: How often should I practice the back up drill?
A: It’s recommended to practice the drill 2-3 times per week as part of your swim workouts.
Q: Is the back up drill suitable for all swimmers?
A: Yes, the back up drill is appropriate for swimmers of all levels, from beginners to experienced athletes.
Q: Can I perform the drill without using the pool wall?
A: Yes, once you become comfortable with the drill, you can practice it in the deep end of the pool by starting from a floating position.
Conclusion
Mastering the back up drill is a crucial step towards becoming a proficient and confident swimmer. By incorporating this fundamental exercise into your swim routine, you can strengthen your core, improve body awareness, and enhance your overall water endurance. The back up drill provides a solid foundation for developing more advanced swim strokes and achieving optimal performance in the pool.
Are you interested in learning more about swimming techniques and drills? Share your thoughts and questions in the comments below, and let’s continue the conversation!
