All about the backstroke pull. A visual 🧵. 1. A powerful starts...
Andrew Sheaff@AndrewKSheaff
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Jan 26, 2026
~1 min read
1
All about the backstroke pull. A visual 🧵.
1. A powerful starts with an effective set up of the stroke.
Swimmers have to get as much of their arm facing backward as possible.
The more surface area they create, the faster they go.
Cont.
1. A powerful starts with an effective set up of the stroke.
Swimmers have to get as much of their arm facing backward as possible.
The more surface area they create, the faster they go.
Cont.
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2. It’s also important set up the stroke as early as possible and maintain an effective position for as long as possible.
The LONGER they can hold an effective position, the more propulsion they can create.
Cont.
The LONGER they can hold an effective position, the more propulsion they can create.
Cont.
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3. It’s not just about positions.
HOW swimmers pull matters, too.
Swimmers have to accelerate through the pull, increasing hand speed to increase propulsion.
Cont.
HOW swimmers pull matters, too.
Swimmers have to accelerate through the pull, increasing hand speed to increase propulsion.
Cont.
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4. Rotation timing makes each of these skills easier to perform.
Swimmers have to rotate down to set up the stroke.
Then, stay rotated down during the pull to maintain these positions.
It’s only after the pull swimmers quickly rotate to the other side and then start again.
Swimmers have to rotate down to set up the stroke.
Then, stay rotated down during the pull to maintain these positions.
It’s only after the pull swimmers quickly rotate to the other side and then start again.
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To change speed, freestylers don’t just change their effort, they change their timing.
At slower speeds, there are large gaps in propulsion as swimmers are more patient in the front of the stroke.
In contrast, sprinters move the arms in opposition.
At slower speeds, there are large gaps in propulsion as swimmers are more patient in the front of the stroke.
In contrast, sprinters move the arms in opposition.