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Introduction for Back-Streamline
Streamline Position is the start and the finish position for every stroke in backstroke. This position is the most hydrodynamic (low drag) shape you will be in during the stroke cycle, and the moment you will experience the most forward movement. In this position, your body line most easily parts water molecules ahead so that your body can occupy that space instead. The more smoothly, the more uniformly and therefore the more quickly those water molecules move out of the way, the faster you will travel forward.
You cannot practice Streamline Position too much because there are so many ways to make it better, stronger, more stable. You hold this position with stability that comes from core muscle strength and control, while the other side of the body brings up the recovery arm to prepare to unleash another wave of force into the Streamline Position on the other side.
A good streamline position is:
- slightly rotated (about 45 degrees)
- stretched (without twisting or tilting the spine) from wrist to ankle, especially from shoulder to hip
- stable for at least 2 seconds
This position is critical – everything else you do in the stroke will depend on your ability to slip into the position immediately and hold it steady while other actions are taking place.
Back-Streamline Lesson Review
Back-Streamline Drills:
- Standing Torpedo Rehearsal
- Back-Torpedo with Rotation
- Standing Torpedo to Streamline Rehearsal
- Torpedo to Streamline
- Streamline with flutter kick
Back Torpedo Streamline Cues:
- Build the Frame Cues…
- Hips and Shoulders are locked and turn as one unit
- Rotate about 45 degrees (shoulder and breast should touch the air)
- Head remains fixed (it should not turn as torso turns)
Back Streamline Cues:
- Lead Arm is Wide (not directly in front of shoulder)
- Lead Arm angled down into water (about 12 inches)
- Lead Arm is in plane with rotated torso (elbow is not behind the back)
- Palm facing the side wall
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