Dryland Backstroke #theraceclub

Practicing backstroke technique on dry land significantly simplifies learning it in the water. At the Race Club, we have created a five-part dryland series beginning with body rotation. By keeping the head steady, we move the shoulder toward the chin, engaging the core to twist from side to side. Following this (as demonstrated in this video), we focus on hyper-extending the arm during the recovery phase. Next, we incorporate the pulling motion in conjunction with the rotation. It is crucial that the pulling motion involves a bent elbow or keeps the hand close to the body as it moves through the water. This approach not only minimizes drag but also enables a quicker stroke rate. Lastly, we practice the complete stroke with full rotation, bringing the shoulder to the chin and breaking the elbow with each stroke.Once we have mastered the technique on land, we focus on the most vital aspect of backstroke: stroke rate. Using the @finisswim tempo trainer, we train at various stroke rates suitable for different distances.Explore our subscription to view the full dryland exercise video featuring Alexandra!