Back Crawl Stroke (B)
INTRODUCTIONBack Crawl is a method of traveling through the water in a supine position (i.e. positioned on the back). It is characterized by the use of alternating arm actions and alternating leg actions that provide consistent propulsion, with each arm and leg moving nearly in opposition to the other. Becoming proficient at Back Crawl develops Propulsion Competency and contributes to the development of Breath Control Competency.
Swimming on the back, in contrast to swimming on the front, allows easier and more relaxed breathing due to the face being above the surface and continuous access to air. Compared to other back swim skills, Back Crawl’s alternating limb movements provide the most speed, which is useful in situations where continuous breathing and moving quickly are desired. Additionally, although there are still consequences to body position when modifying head position during Back Crawl, the constant propulsion from the limbs allows the head to be raised to increase the field of vision in the opposite direction of travel more efficiently than for other back swim skills.
When first learning Back Crawl, individuals should focus on becoming familiar with the individual motions of each limb before attempting the full stroke. Maintaining a body position with the chest and hips near the surface, and the head positioned with the ears in the water and the face out of the water, should be emphasized. As individuals become more proficient, the focus should shift towards coordinating the limbs (such as ensuring there is no pause during the armstroke), and optimizing for efficiency so that the Back Crawl can be used to recuperate and breathe easily between higher intensity swims.
The Back Crawl Stroke is defined as the following:
Body
Body positioned on back
Chest and hips at or near surface
Head, neck, and spine in line
Face above surface with ears under surface
Arms
Arms move alternately; as one arm recovers, the other pulls
Arms move continuously
Arms engage water throughout pull
Stroke cycle
Start with arm entering water fully extended overhead
Bend elbow as arm pulls towards feet
Extend arm to finish pull with hand near or past hip level
Keep arm extended while returning above surface to overhead position
Legs
Legs move alternately; as one leg moves down, the other moves up
Legs move continuously
Ankles relaxed and feet pointed
Feet and legs remain under surface throughout kick cycle; toes may break surface at end of kick cycle
Kick cycle
Extend hip to press leg down; foot depth should reach 1 to 2 times body thickness
Flex hip to bring leg up with knee bending slightly during initial upward movement
Extend knee as leg finishes upward movement; leg and ankle should remain under surface, toes may break surface
Breathing
Breathing does not compromise body position, arm actions, or legs actions
Timing
Complete more than one kick cycle per stroke cycle
Maintain regular breathing pattern; consistent ratio of one breathing cycle to one or more stroke cycles
Scoring
The following scoring rubric lists the gradients of key requirements and deficiencies that provide an overall description of different competence levels.
A single score of 1 - 4 is assigned based on the instructor’s judgment of the student’s performance.
✔
1
Exhibits any of the following:
Distance
✖ Swims less than 3 yards
✖ Achieves distance primarily due to a push-off or a jump
Body
✖ Swims mostly on front, on side, or under the surface
✖ Keeps trunk angle, from chest to hips, more than 45 degrees
2
Performs all of the following:
Distance
✔ Swims mostly on back for at least 3 yards
Body
✔ Keeps chest at or near the surface with trunk angled 45 degrees or less
Arms/Legs
✔ Uses alternating arm and/or alternating leg movements
Exhibits any of the following:
Body
✖ Keeps trunk angle, from chest to hips, more than 30 degrees
✖ Keeps face mostly below the surface
Arms/Stroke
✖ Does not use alternating arm movements
✖ Does not bring hand up to or past shoulder level before starting pulls
✖ Finishes pulls before hand passes chest level
Legs/Kick
✖ Does not use alternating leg movements
✖ Does not move legs down and up
3
Performs all of the following:
Distance
✔ Swims mostly on back for at least 5 yards
Body
✔ Keeps chest at or near the surface with trunk angled 30 degrees or less
✔ Keeps face mostly above the surface
Arms/Stroke
✔ Uses mostly alternating arm movements
✔ Brings hand up to or past shoulder level before starting pulls
✔ Finishes pulls with hand past chest level
Legs/Kick
✔ Uses alternating down and up leg movements
Exhibits any of the following:
Arms/Stroke
✖ Finishes pulls with arm away from side or before hand is near or past hip level
Legs/Kick
✖ Bends hips with knee under or in front of hip
✖ Does not straighten knee during upward leg movements
✖ Does not finish upward leg movements with foot near the surface
✖ Does not finish downward movements with hip mostly extended
Breathing/Timing
✖ Does not breathe or halts forward travel to breathe
✖ Does not use arms and legs at the same time
4
Performs all of the following:
Distance
✔ Swims on back for 10 yards
Body
✔ Keeps chest at or near the surface with trunk angled 30 degrees or less
✔ Keeps face mostly above the surface
Arms/Stroke
✔ Uses alternating arm movements
✔ Brings hand up to or past shoulder level before starting pulls
✔ Finishes pulls with arm at side and hand near or past hip level
Legs/Kick
✔ Uses alternating up and down leg movements
✔ Finishes upward leg movements with knee mostly straight and foot near surface
Breathing/Timing
✔ Breathes without halting forward travel
✔ Performs arm strokes and kicks at the same time