Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

G4/G5 G8
Streamlined position against the wall
Post registration Pre-Pool By the wall, left shoulder, palm facing thigh, rotate arm as if bringing it out of the water, rotate so that the palm faces the tiles, twist shoulder, drop and ‘pull’ down to the thigh. Repeat. x3. Then turn and face the other way. Use Ruben Guzman. X
Sitting down. Leg position. Long pointed toes. Flutter kick.
Streamlined push off in the water

Push and glide off the wall for start and turns.

X
WARM UP 2 x 50m FC

Emphasis on ‘long legs’ and ‘silent, smooth swimming’.

100s
1 x 50m BC

Emphasis on body position, head back as if resting on a pillow.

MAIN SET 2 x 50m BC kick 50s
1 x 50m Float over knees. Knees should not touch, float should not bounce. Keep the legs long.
1 x 50m Ideally, kicker float above the head, held at sides.

Stretch. Body position flat on the water.

2 x 25m Pull along the lane rope

Instruct them to swap arms / Help them get the drill right

100m
Applied FUN Double arm down the lane 1 x 25m

Emphasis on a steady flutter kick

Off the block with a pencil jump then streamlined bounce to the shallow end

+G8 Single arm BC – stretched out and under the water

Swap arm after 25m

50
Single arm BC – arm raised for entire length.

Swap arm after 25m

Push and glide on the back in the shallow end

Add a dolphin kick

Start the stroke with ONE arm while stretched out

DRILLS 2 x 25m Submarine periscope

During stroke HOLD the arm in the vertical, laser the ceiling, then continue the stroke

Emphasis on a steady flutter kick

50m
Repeat 2 x 25m Typically have the best one demonstrate

Emphasis on counting three seconds when the arm is raised

2 x 25m Have them go down in pairs, side by side, synchronising the raised arm
RACE PACE 1 x 25m race pace BC

From the shallow end

Streamlined glide

Dolphin kick into stroke

Steady breathing

1 x 25m race pace BC

Using the grip on the block

Dive backwards into glide and dolphin kick

Sea Otter

1 x 25m

On front, duck dive to the bottom, up to the top, swim along on your back, roll over.

Swim Down As 4 x 25m
BC – BR – FC – FLY

BR – FC – FLY-BC

FC – FLY-BC-BR

FUN END Somersaults (towards BC turn)

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