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Backstroke is a popular swimming stroke for exercise and competition, using long arm strokes and fluttering kicks. Breathing is easier as the head and nose remain above water. Care must be taken to avoid injury. In competition, backstroke is the only stroke performed on the back.
The backstroke, or back crawl, is a popular swimming stroke for both exercise and competition. Using a combination of long arm strokes and fluttering kicks, this style of swimming allows powerful movement through the water. The blow allows for easier breathing, since the head and nose remain above the water level most of the time. Practicing the back can be an excellent exercise, although care must be taken to perform the stroke correctly, as injuries to the arms and shoulders can occur.
To do a basic version of the stroke, the swimmer lies on their back. Legs should be kept straight, toes pointed, but should not be stiff in the water. The leg movement for the strike is a simple flutter kick, taking care to keep the splashes small and the movement focused for maximum power. While kicking, the swimmer moves their arms in a windmill motion, straightening each one while out of the water, and bending the elbow and slightly cupping the hand when underwater.
Breathing during backstroke is easier than in many other strokes of swimming, since the nose and mouth are out of the water. Typically, swimmers combine their breaths with their strokes, inhaling as one arm leaves the water and windmills, and exhaling as the opposite arm repeats the movement. The head should rest in the water, not tilted back or raised, as this can impede movement and cause water to enter the nose and mouth.
Because the head is away from the direction of movement, it is important to consider the length of the pool to avoid hitting the wall head-on. Periodically check the distance by tilting your head back and looking towards the end of the water. Distance can also be established by checking the depth marks on the sides of the pool, not the marks closer to the ends, and then counting the strokes you take from the mark to the water’s edge. Although the number of strokes can vary slightly, knowing the approximate distance will help prevent accidents from happening.
In competition, the backstroke is the only swimming stroke performed on the back. Due to the backwards position in the water, competitors often start races from inside the pool, rather than diving from the starting blocks. The runs in the coup are done at various distances; The backstroke is also one of the forms of swimming used in medley racing or mixed running.
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