Improving my back stroke?

[Mohamed_Nour]

Guys iam bad at back stroke very bad I fall intowater and my legs is bad in backstroke it is also hurts me after swimming just the backstroke iam well at free I make 30 sec in 50M I want workout or any something help me

[zombiefood]

When you first start don't try to go quickly, you'll just end up flailing about. Not to mention you can get some pretty decent speed if you just use the right groups of muscles.

Arms:

When on your back your arms have a very specific motion they should be doing. When they come out of the water they should be straight by your side, and your thumb is the first thing to come out. When your arm is straight over your head, turn your hand the other way (so your thumb is facing the other way) and then complete the stroke. That will help you control where you arm is going, and allow it to fall straight back so you can get more of a pull. Also, when you hand is under water, don't just let it drift. Never just go through the motions of swimming. Use your muscles, don't just let your hand hang under water, or move back into position to stroke. Really pull it, pull yourself backwards with your arms.

Legs:

Same with your legs, you need to kick like you mean it, like you want to drive yourself backwards. The best way to do this is to use your thighs. Don't just flail your legs really kick with a purpose. And don't do huge monster kicks, that won't get you anywhere and it'll tire you out. Instead to a lot of fast, smaller kicks that are driven from your thighs. Never kick with your calves (your lower legs) always use the big muscles of your thighs. There's a reason they're bigger- because they're stronger and can provide more power.

Torso/Core Muscles:

Relax your core muscles (abs, obliques, all that muscles that make up your stomach area), let your body suspend itself on top of the water. You shouldn't be fighting to stay afloat, that will just take energy away from the stroke. So let your body float, relax, while you swim. Also, as you take your strokes let your body rotate on to your side a little, that will make for a smoother stroke and you'll need less energy to move. You end up creating a kind of divot for yourself through the water so it's easier going. So as you stroke your body should be tilting from side to side.

Head:

Should be back. Don't look at your toes. Don't look at the hot girls. Don't look at the guy next to you. Don't look at your legs. Look straight up. Your head should be back look straight up at the ceiling, and never anywhere else (unless you're doing a flip turn in which case obviously you'll have to look at other things at some point). If you keep your head back (and your neck relaxed) your chest will be pulled up and allow you to float better. So long as your neck and shoulders are relaxes it will, like relaxing your core muscles, make for an easier time staying afloat and allow all energy to be put towards moving down the lane.

Sources: Six years of lifeguarding.

[Mohamed_Nour]

i do all that except keep my head up I'll do that Thx Dude

[Mohamed_Nour]

What about the batterfly I have the same problem with my legs my hands is strong there is no problem with it just my legs and my body center always go down underwater after my hands push

[Anonymous]

Just relax and lay on your back while floating on water. Then slowly sroke backwards. Make sure your arms and legs are straight while you move them. Hope this helps! :)

[Mohamed_Nour]

Yeah it helps too much but the problem with the staight arms when I start to swim if there is someone standing next to me his a dead man ::D iam gonna hit him and when I concentrat on the arms movement I forget or coudn't be my body and legs straight this also make me not float and drink some water

[Opinion Owner]

just concentrate on your movements and try practicing when there is no on around. And if there are people around, I'm sure they will hear splashing and will get out of the way. :)

[arabian__chick]

maybe go see a doctor?

[Mohamed_Nour]

back stroke is kind of swimming I need someone like trainer to tell me what to do in the water

[arabian__chick]

LOL I thought your back hurts you

my bad :.

[Mohamed_Nour]

NVM ::D