Elementary Backstroke (EB)
INTRODUCTIONElementary Backstroke is a method of traveling through the water in a supine position, and is considered a survival stroke. It is characterized by the use of symmetrical arm actions and symmetrical leg actions which, when coordinated, have distinct propulsive, glide, and recovery phases. Becoming proficient with Elementary Backstroke develops Propulsion Competency and contributes to the development of Breath Control Competency.
Swimming on the back allows continuous access to air, which typically provides easier and more relaxed breathing when compared to swimming on the front. Compared to other swim strokes, Elementary Backstroke’s relatively slow stroke tempo and distinct glide phase provides a low intensity and energy-conscious method of propulsion. The ability to breathe easily and conserve energy is useful not only when anticipating being in the water for a long duration, but also beneficial as a way to recuperate between higher intensity swims.
When first learning Elementary Backstroke, individuals should focus on learning the actions of the arm cycle and leg cycle independently, before attempting to perform the stroke as a whole. Emphasis should be placed on becoming comfortable on the back, with the ears below the surface, the face above the surface, and the chin untucked. This helps to maintain a position at the surface and the ability to constantly breathe. Additional practice may be needed to learn the kick, as flexing the feet before extending the legs is unique and does not mimic any land-based movement or activity. As individuals progress, the focus should shift to coordinating the actions of the stroke and kick cycles in order to align the propulsive phases of the arms and legs, and provide a glide phase. Further progression should focus on optimizing technique and coordinating movements for energy conservation.
The Elementary Backstroke skill 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
Arms
Arms move symmetrically
Arms and hands remain under surface
Stroke Cycle
Start with arms straight and at sides
Bend elbows to bring hands up along sides to shoulders
Move hands out at or slightly above shoulder level until arms are straight
Sweep or press arms towards feet
Finish with arms straight and at sides
Legs
Legs move symmetrically
Kick Cycle
Start with legs straight, together, and toes pointed
Bend knees to bring heels towards hips with knees slightly separated
Flex ankles and turn toes out
Extend knees to press legs backward and together
Finish with legs straight, together, and toes pointed
Breathing
Forward travel not halted to breathe
Timing
Perform one stroke cycle per kick cycle
Finish stroke and kick cycles at about same time
Pause and glide between 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:
✔ Swims on mostly back for at least 3 yards
Body
✔ Keeps chest at or near the surface with trunk angled 45 degrees or less
Arms/Legs
✔ Uses mostly symmetrical arm and/or mostly symmetrical 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 mostly symmetrical arm movements
✖ Does not recover hands up near chest level
✖ Does not move hands out away from body before or during arm sweeps
✖ Finishes arm sweeps before hands pass chest level
Legs/Kick
✖ Does not use mostly symmetrical leg movements
✖ Does not bend or extend legs during kicks
3
Performs all of the following:
Distance
✔ Swims on mostly 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 symmetrical arm movements
✔ Recovers hands up to or past chest level
✔ Moves hands out away from body before or during arm sweeps
✔ Finishes arm sweeps with hands past chest level
Legs/Kick
✔ Uses mostly symmetrical leg movements
✔ Bends knees to bring heels towards hips to start kick cycles
✔ Extends legs during kicks
Exhibits any of the following:
Arms/Stroke
✖ Moves hands out away from sides when bringing them up
✖ Does not recover hands up to or past shoulder level before moving hands out
✖ Does not move hands out until arms are mostly straight before starting arm sweeps
✖ Does not finish arm sweeps with arms near sides and hands near or past hip level
Legs/Kick
✖ Does not separate legs during kicks
✖ Does not finish kicks with legs straight and together
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 mostly symmetrical arm movements
✔ Recovers hands up along sides to or past shoulder level before moving hands out
✔ Moves hands out until arms are mostly straight before starting arm sweeps
✔ Finishes arm sweeps with arms near sides and hands near or past hip level
Legs/Kick
✔ Uses mostly symmetrical leg movements
✔ Bends knees to bring heels towards hips to start kick cycles
✔ Separates knees before or during leg extensions
✔ Finishes kicks with legs straight and together
Breathing/Timing
✔ Breathes without halting forward travel
✔ Overlaps stroke and kick cycles