Interest of this educational
The rhythm of the back arm movements is important. A relatively slow weight bearing after the entry of the hand into the water is followed by an accelerated propulsion movement. The aerial return is directly linked to the end of the movement under water, without dead time at the level of the thigh.
This allows both to have a significant propulsion but also to reduce the resistance encountered. Indeed, if the hand stops at the level of the thigh, the body remains in a low-profile position and we quickly lose speed.
This exercise also helps to develop the kicking of the legs which is necessary here to maintain the horizontal position.
Difficulty and material
This exercise is difficult. Do not hesitate to use fins for your first attempts.
The arms act one after the other.
Each movement ends vertically, that is to say halfway through the aerial return.
It is important to respect the rhythm of the arm movement: relatively slow support after the entry of the hand into the water, accelerated propulsion movement, aerial return directly linked to the end of the movement under water.
The kick should be strong enough to maintain a good position
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Success Criteria
The more you manage to keep a horizontal position, the more likely it is that you will respect the important points of this exercise with Lifeguard Course: efficiency of the propulsion movements (arms and legs) and absence of downtime at the end of the arm movement. Conversely, if your face goes under the surface of the water, it is likely that one of these points is not respected.
Benefit of the exercise:
This exercise will allow you to develop an effective arm movement, propulsion in the back being done mainly thanks to the action of the upper limbs. We suggest that you first use a simultaneous movement of both arms which will allow you to better feel your support and facilitate your balance.
Equipment: Pull-buoy
Lie on your back as we saw in the beginning part. Be sure to place your head far enough back (looking vertically) to have a perfectly horizontal position.
The propulsion is done only with simultaneous movements of both arms, the legs remaining motionless. It is very important to pause when your arms are at head level. If you are moving at this time or if your face goes below the surface of the water, wait until you are completely still to begin your movement underwater.
During the first repetitions of this exercise, press on the sides with straight arms (variation 1 on the video) and try to feel the resistance of the water from the start of your movement. The weight of the arms, as you bring them forward, may bring you down slightly. Your face will then be momentarily below the surface. In this case, temporarily use a nose clip.
The outstretched arm movement will allow you to easily begin to create propulsion. However, much of your strength will then be directed to the sides. Gradually you can improve it by bending your elbows to position your hands and forearms towards the feet from the start of the movement (variant 2 on the video). You should try to place your forearms perpendicular to the axis of the body, this will allow you to direct more of your force towards the feet.
Check your efficiency by counting the number of strokes you need to cross the pool. Bending your elbows should allow you to decrease this number.
Important points :
Adopt the best position possible by lying down.
Pause when your arms are at head level
Check your efficiency by counting your moves. Bending your elbows should allow you to make fewer movements.
When to move on to the next exercise?
This exercise can be done in parallel with exercise 2. To pass exercise 3, you will need to be able to generate propulsion with each movement and thus be able to do a length of 25 meters with less than 15 movements.
