Yesterday I was scrolling through last weekend's High School Championship meets and from the ones that were posted had 16 DQ's attached, and what I found interesting was that there ALL involved the backstroke turn. All with a delay in initiating the turn. Yes at that level you will get slapped with a DQ if you have not perfected it. Through all my years of coaching I believe it comes down to lack of focus both during practice and in your races.
Swimmers especially at the age group do not understand the importance of doing all turns correctly during the course of the workout. Swimmers go through their workouts completing turn after turn with little focus on the proper mechanics of the turn which really starts before the flags.
The biggest mistakes that I see young swimmers doing are;
- Stroke count-- not knowing it. not knowing when to start counting. turning head as you count.
- Lifting of the head--swimmers who lift their head going into the turn will have their hips sink which causes a loss of momentum just when you need to hold your momentum to execute the rotation and flip.
- Kick slows down-- again a slower kick when approaching the wall only results in the hips sinking and momentum slowing.
- Poor push off position-- where you place your feet will determine your position coming off the wall. Feet too low swimmers come off near the surface where coaches call the water slow.
Below is a short video on the backstroke turn. Pay attention to the key points, stroke count, final stroke and the push off.
SET OF THE WEEK
This set we called Quarters . We were trying to work on changing our speed and going fast.
$1.00--4x50 @50 (12.5 fast/ 25 fast/ 37.5 fast 50 fast the rest all long and smooth)
.75 cents 3x50 @55 (25 fast/37.5 fast/ 50 fast the rest all long and smooth)
.50 cents 2x50 @1:00 (37.5 fast/ 50 fast the rest long and smooth)
.25 cents 1x50 fast all out
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