MODEL OF BACKSTROKE START TECHNIQUE
AIM of movements. High speed for the beginning of the race !
 General cognitive assignments: Avoid unnecessary movements during all phases Prepare for start, follow orders of starter, enter the water, take starting position and be ready for signal Keep muscles relaxed during gliding and kicking Decrease resistance during entry, gliding and kicking Increase propulsive forces during push-off, kicking and pullout Ensure correct timing of fixing joints for transfer of power during push, kicks and pullout Inhale after push-off and begin breathing after the finish of start actions Realise aims of movements in each phase but also prepare for the movements in following phase 
 PHASES: 1. REACTION & HANDS RELEASE PHASE AIM of movements. Try to minimise duration !
Parameters: The duration of reaction & hands release: 0.35- 0.50 (sec) (This parameter indicate time necessary to prepare and begin pushing action. Parameter indicate not only reaction to signal, but also time spent to all preparation movements before beginning real pushing actions. It is easier to reduce that duration, then pushing time) Requirements for self control: Take good body position, hips nearly out of water Be ready to react with leg push first Immediately try to move head and shoulders forward React to the starting signal as quickly as possible 2. PUSHING PHASE  AIM of movements. Try to create maximum pushing power !
Parameters: The duration of pushing action : 0,20 - 0,12 (sec) (It indicates pushing power, as well explosive form of push) Forward speed of head during push: 4,2 - 5,5 (m/sec) (Head speed forward indicate that not only pushing by legs, but also body and head need to move fast forward to take fly-off position) Requirements for self control: Transfer impulsive pushing forces in forward and upward direction Arms must be brought forward straight, as quick as possible, not too high Head must move forward; back and hips up, At the end of push body angle must be diagonal and straight The duration of pushing action must be short 3. FLIGHT PHASE 
 AIM of movements. Try to increase the length of flight !
Parameters: Forward speed of body during flight : 3.1 - 3.8 (m/sec) (This is main parameter of successful flight, high flight speed is precondition for good start) The length of head entry : 2.1 - 2.7 (m) (Arms usually enter further then head, but if head enter after arms to the same length follow very successful entry of all body) Requirements for self control: During flight rise hips very high Rise legs up and bring feet totally out of water before entry Hide head between arms before entry Keep high flight speed 4. ENTRY & GLIDE PHASE 
  AIM of movements. Try to increase entry speed !
Parameters: Forward speed of hands during entry : 3,2 - 3,7 (m/sec) (High entry speed shows swimmer quality of streamlining and will guarantee continuous high speed for following gliding) Forward speed of body after entry : 2.2 - 3.0 (m/sec) (This parameter shows also swimmer hydrodynamic streamline qualities and timing of the first leg kick actions) Requirements for self control: Keep head, body and legs very streamlined without splashing legs into water, enter through “one hole" Make an immediate small dolphin leg kick during entry Do not loose forward speed immediately after entry 5. UNDERWATER KICKING PHASE 
 AIM of movements. Try to keep high forward speed !
Parameters: Forward speed during underwater kicking: 1.75 - 2.0 (m/sec) (Efficiency of underwater undulation movements and leg kicks) Duration of gliding with leg kick: 3.0 - 6.0 (sec) (If speed is high, then duration may be longer, if low then shorter) Requirements for self control: Leg action after entry must be with undulating movements with correct force transfer and rhythm Keep head between the stretched arms during leg kicks Count optimum number of underwater leg kicks and make them with smaller amplitude at the beginning and bigger at the end Feel the best duration of kicks to keep high forward speed Use only effective dolphin legs kicks, instead of flutter kicks Use movements trajectory of gradual rise to surface! Decide about length of underwater part according to FINA rules 15m! 6. PULLOUT PHASE    AIM of movements. Try to increase pullout speed!
Parameters: Forward speed during first stroke: 1.65 - 1.9 (m/sec) (Parameter indicate efficiency of that first pull) Forward speed during second stroke: 1.65 - 1.9 (m/sec) (Parameter indicate efficiency of that second pull) Requirements for self control: Timing of the beginning of first pullout stroke, must be in time, at the end of the last dolphin leg kick, and optimum depth of the body - not too deep Simultaneously with beginning of first arm pull switch over to flutter leg kicks, so that catch of right arm pull is co-ordinated with the right leg kick up, or vice versa Make first arm pull with extreme forward stretch of other arm Body must be rising up to the surface at the end of the first arm pull Timing of the beginning second arm pull must be in time, at the end of first arm push, not too late, avoid extra gliding between strokes The action of both arm strokes during pullout must be long with good acceleration, fixed elbow positions Begin breathing actions (exhaling) during first pullout, and keep body position flat 7. SWIMMING AFTER START AIM of movements. Try to maintain high speed!
 Parameters: Speed of the swimming cycle after start: 1.65 - 1.9 (m/sec) (High speed indicate good swimming technique after start movements and must be compared with pullout cycles speed before it) Requirements for self control: Begin the proper rhythm of swimming and breathing actions with swimming speed according to your individual tactical plan of the race         |
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