What to pay attention to:
This is the starting position for backstroke. You kick on your side for a count of 5 and then switch to kicking on the other side. Your head remains still throughout it with your body completely rolled to one side.
Head position: Head should be looking straight up not to the side with your head aligned with your spine.
Hand position: Right hand should be rotated as if you are starting a stroke with your little finger (pinky) pointing towards the bottom of the pool, left hand next to the hip slightly pressing against your leg.
Arm position: Right arm is fully extended above your head pointing towards to direction you are swimming, left arm is next to the hip.
Shoulder position: Shoulders should be aligned straight on top of each other with your left shoulder clear out of the water and the right shoulder submerged. The shoulder out of the water should be right beneath your chin.
Hip position: Hips should be aligned straight on top of each other with the left side of your hip on the surface of the water and your right hip submerged beneath it.
Leg position: The legs should be aligned with the hips and the kick should be small, even, and a good pace.
Arm speed: Arms are not moving in this drill unless switching from right hand extended to left hand extended.
Breathing: Work on breathing twice during the count of 5. This will help establish a tempo.
What things mean:
The Side Kick with arm at stroke start drill is used to work on getting the full rotation necessary for swimming backstroke with the trunk of the body moving as one.
How things work:
In kicking on the side, you should start to get a feel for the the stroke starts for each arm. Focusing on the full rotation for shoulders and hips moving as one. Also focus on hand entry with the little finger (pinky) of each hand entering the water.
How things might turn out:
By doing this drill and focusing in on getting the full rotation while keeping your head still, you will be able improve your distance per stroke by getting a better extension at the start of the stroke, you will be able to improve the power generated by your stroke by having your shoulders and hips in the right starting points, and you will be able to improve your body position and balance on both sides of your body. These three main improvements will help you become a more balanced and better swimmer.
Fun bit:
Instead of a count to 5 repeat the following with each word replacing a counting number: “Hoo ray for back stroke”
Trivia bit:
Backstroke was the second stroke to be swum in competitions after freestyle. The first Olympic backstroke competition was the 1900 Paris Olympics men’s 200 meter race. German swimmer Ernst Hoppenberg won the gold medal.