Tamayo, Joseph Nimrod S.

Manrope Knot

Elementary Back

Definition of Elementary Back

- Also known as elementary backstroke. A swimming stroke performed
on the back in which the arms are pulled up the sides of the body,
extended straight outwards, and then swept back down, while the
legs are tucked in towards the body and then kicked out in a
corresponding movement.

History of Elementary Back

- The elementary backstroke, while not a competitive swim stroke
today, was first performed in competition in the 1900 Paris Olympics.
However, this type of backstroke never became a mainstay of
competition.
Significance of Elementary Back
- The elementary backstroke is often used as a tool for beginner
swimmers. Learning this stroke helps swimmers adjust to floating on
the back and incorporates a simple stroke for movement.
The elementary backstroke is also used as a rescue tool. Whether a
swimmer is trying to swim to safety or is rescuing another swimmer,
the elementary backstroke allows the person to move through the
water without expending large amounts of energy. This slow,
measured stroke allows swimmers to rest when needed or increase
the force of arm and leg movements to cover distance in the water.

Advantages of Elementary Backstroke

- It is a swimming stroke that can be swum in a very relaxed way.
- The elementary backstroke is swum on the back. This makes
breathing straightforward as the face is turned upwards and held
above the water surface.
- Moreover, compared to regular backstroke, projections of water into
the face are prevented, as the arms remain underwater.
- The arm movements are simple, symmetrical, and synchronous and,
therefore, easy to learn. Nevertheless, they are very effective.
- The leg movements are also symmetrical and synchronous and
relatively easy to learn. The leg movements are similar to the ones
used in the breaststroke kick.
- Finally, the arm and leg movements are also synchronous and are
performed in the same direction.
- The arms and legs move forward during the first phase of the stroke,
then outward during the second phase, then backward and inward
during the third phase of the stroke.

Disadvantages of Elementary Backstroke

- The elementary backstroke is slower than the regular backstroke.

- You must have a certain degree of balance in the supine position
(on the back) before you can learn this swimming stroke.
- Since you cannot look forward, it is difficult to swim in a straight
line, and you must be careful not to hit the wall or another
swimmer.
Swimming Technique of Elementary Backstroke:
Initial Position and Glide Phase

Let’s start with the initial position and glide phase:

1) Turn towards the wall and push yourself off the wall with your feet. Move
into a horizontal position on your back.
2) Your head is in a neutral position, in line with your body.

3) Your face is above the water and turned upwards.

4) Your arms rest along your body.

5) Your palms face your body.

6) Your legs are extended and held together.

7) Glide a little before you start with the arm and leg movements.

First Active Phase – Chicken

1) Bend your elbows and draw your hands toward your armpits as if you
wanted to tickle yourself.
2) At the same time, bend your knees and bring your feet toward your
buttocks. Keep your legs together while you bend your knees.

3) To illustrate this position to children and make it more fun, you can call
it chicken or monkey.

Second Active Phase – Eagle

4) Extend your arms sideways so that your body forms an X in the water.
Your palms should face backward.
5) Spread your legs while simultaneously extending them.
6) For children, you can call this position eagle or plane.

Third Active Phase – Soldier

Finally, you perform the propulsive movements of this swimming stroke:

7) Move your outstretched arms backward and inward so that they push
against the water and return to their starting position at your sides.
8) Simultaneously move your legs together again. This also provides
propulsion and brings your legs back to their original position.
9) You can call this position soldier or rocket for children.

Glide for a few moments then start a new stroke cycle.

Breathing

- You inhale during the first phase of the swimming stroke, as you draw
your arms up to your armpits and your legs up to your buttocks. You exhale
during the next stages of the stroke cycle, as your arms and legs move

Here are some websites that could help you in learning Elementary
Back:
- https://www.openfit.com/how-to-do-backstroke
- https://www.wikihow.com/Swim-Backstroke
- https://www.masterclass.com/articles/elementary-backstroke-guide
Here are some Youtube videos that could help you in learning
Elementary Back:
- https://www.youtube.com/watch?v=WPgt7djgloQ
- https://www.youtube.com/watch?v=s_qXaO8ubYc
- https://www.youtube.com/watch?v=0IdOHIXFvT0
Sources:

a) Content:
- https://www.lexico.com/definition/elementary_backstroke . Retrieved
March 11, 2022
- https://www.sportsrec.com/the-elementary-backstroke-4778482.html .
Retrieved March 11, 2022
- https://www.enjoy-swimming.com/elementary-backstroke.html .
Retrieved March 11, 2022
- https://www.masterclass.com/articles/elementary-backstroke-
guide. Retrieved March 11, 2022
- https://www.openfit.com/how-to-do-backstroke. Retrieved March 11,
2022
- https://www.wikihow.com/Swim-Backstroke. Retrieved March 11,
2022

b) Pictures
- https://njswim.com/back-floats-backstroke/. Retrieved March 11, 2022
- https://lolery2015.wordpress.com/2015/04/16/my-backstroke/ . Retrieved
March 11, 2022
- https://www.pinterest.ph/pin/210754457532700747/ . Retrieved March
11, 2022
- https://swimjim.com/blog/practice-makes-perfect-mastering-the-
elementary-backstroke/. Retrieved March 11, 2022
- https://www.sunsationalswimschool.com/blog/how-to-learn-to-swim-
elementary-backstroke. Retrieved March 11, 2022

c) Videos
- https://www.youtube.com/watch?v=WPgt7djgloQ. Retrieved March 11,
2022
- https://www.youtube.com/watch?v=s_qXaO8ubYc. Retrieved March 11,
2022
- https://www.youtube.com/watch?v=0IdOHIXFvT0. Retrieved March 11,
2022