{"id":68038,"date":"2020-07-03T16:00:00","date_gmt":"2020-07-03T14:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/want-improve-backstroke-technique-follow-plan\/"},"modified":"2020-07-03T16:05:43","modified_gmt":"2020-07-03T14:05:43","slug":"want-improve-backstroke-technique-follow-plan","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/want-improve-backstroke-technique-follow-plan\/","title":{"rendered":"Do you wanto to improve your  backstroke? Follow this plan!"},"content":{"rendered":"<h2>Improve your backstroke! \u2013 Training plan for beginners and amateurs<\/h2>\n<p>The backstroke is the strangest stroke for an amateur swimmer, because you \u201cgo backwards\u201d and you cannot see where you are going. Sometimes we do not pay attention to the reference points on the ceilings of swimming pools. That\u2019s right! Because the ceilings are full of marks to help you swim straight &#8211; or at least try to \u2013 and the flags placed 5 metres from each end of the pool are also there to let us know we are about to finish (or make a turn).<\/p>\n<p>The backstroke can be broken down into two phases: catch\/pull and thrust. It is an unbroken cyclic movement. \u00a0Rotating the shoulders is also vitally important.<\/p>\n<h3>Here is our suggestion for a short training session:<\/h3>\n<h4>WARMUP<\/h4>\n<ul>\n<li>300 metres warmup<\/li>\n<\/ul>\n<h4>STEADY SWIM + TECHNICAL DRILLS<\/h4>\n<ul>\n<li>200 metres with 25 backstroke and 25 breaststroke<\/li>\n<li>2&#215;25 moving only one arm with the other stationary along your side, roll properly as your moving arm both enters and exits the water<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/lw99vbNSU7A\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 backstroke legs only with your arms along your sides as you perform a rolling motion<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/-RKXsTsMoJA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 with your arms still and extended up towards the ceiling, move your arms alternately touching your hand at the end of each complete stroke and then changing arms<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/3ECTpA5BG18\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<ul>\n<li>2&#215;25 with one arm along your side and the other extended by your head resting on the water and with your body almost rotated on its side, crossover your arms and rest on your other side.<\/li>\n<\/ul>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/hydRop_6NVA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h4>MAIN SESSION<\/h4>\n<ul>\n<li>5&#215;50 backstroke<\/li>\n<li>8&#215;50 freestyle<\/li>\n<\/ul>\n<h4>WARM DOWN<\/h4>\n<ul>\n<li>100 easy<\/li>\n<li><\/li>\n<\/ul>\n<p><strong>As you can see, the session is divided up as follows<\/strong>: warmup (300), steady swim (200) plus drills, main session (5&#215;50+8&#215;50), warm-down (100). Always follow this basic routine.<\/p>\n<p>As we have already suggested, we advise you do some simple stretching exercises (we will look at them in another article), particularly for your shoulders, before beginning your warmup.<\/p>\n<p>Enjoy your training\u2026 going backwards!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Improve your backstroke! \u2013 Training plan for beginners and amateurs The backstroke is the strangest stroke for an amateur swimmer, because you \u201cgo backwards\u201d and you cannot see where you &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":80902,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[2254,1884,1912,12524,1928,2236],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do you wanto to improve your backstroke? Follow this plan! - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Training plan for beginners and amateurs. The backstroke can be broken down into two phases: catch\/pull and thrust. It is an unbroken cyclic movement. \u00a0Rotating the shoulders is also vitally important.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/want-improve-backstroke-technique-follow-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do you wanto to improve your backstroke? Follow this plan! - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Training plan for beginners and amateurs. The backstroke can be broken down into two phases: catch\/pull and thrust. It is an unbroken cyclic movement. \u00a0Rotating the shoulders is also vitally important.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/want-improve-backstroke-technique-follow-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-03T14:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-07-03T14:05:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2017\/03\/backstroke.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/want-improve-backstroke-technique-follow-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/want-improve-backstroke-technique-follow-plan\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Do you wanto to improve your backstroke? 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