CAROLINA VAZQUEZ

1.Turn towards the wall and push yourself off the wall with your feet. ...

~Your head is in a neutral position, in line with your body.

~Your face is above the water and turned upwards.

~Your arms rest along your body.

~Your palms face your body.

~Your legs are extended and held together.

2.Head Positioning. One of the most common mistakes when learning how to

backstroke is over-tilting the head. ...

● Tight Core. During the backstroke, your body's position can drop at the neck, but

it can also bend and drop at your hips.

● Body Rotation.

● Arm Movement

3.Try taking a big breath in to help you get into that float position. Then try relaxing into the float,

find a moment of relaxation and slowly exhale. See what your body does in the water. For Expert

Swimmers: Retain buoyancy by keeping some air in your lungs at all times, so do not fully exhale on

each breath 4. Control your descent ,Control your breathing,Relax 5.Keep your foot Keep

your legs close together and kick from the hips rather than the knees. Keep your ankles relaxed and

your knee slightly bent on the downbeat. Kick as hard and as fast as you feel comfortable. Sprinters

may kick up to six beats per arm cycle whereas longer distance swimmers will typically use

less.relaxed and extend your ankle allowing it to flex slightly while pointing your toes.

With a fairly straight leg position bend your knees slightly as your foot moves towards
CAROLINA VAZQUEZ

the surface 6.try to raise your toes off the ground as high as you can. This will closely

resemble the flexed foot while trying to perform the modified of rest rope kick.