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ELEMENT # BASIC EXERCISES COMPLEMENTARY EXERCISES ADDITIONAL EXERCISES
Body position1Face up buoyancy with feet supported on the pool edge
2Face up buoyancy
3Supine gliding
Kicks4Dry land: standing; one leg backstroke kicks
5Dry land: sitting; backstroke kicks
6Pool edge: sitting; making foam on the surface with backstroke kicks
7Pool edge: sitting; making bubbles on the surface with backstroke kicks
8Pool edge: leaning on the edge; backstroke kicks
9Shallow water: in pairs; backstroke kicks
10Backstroke kicks with arms sideward the body and hands under gluteus
11Backstroke kicks with arms sideward the body
12Backstroke kicks with arms sideward the body and extended forward
13Backstroke kicks with fins
14Backstroke kicks with arms extended forward
15Backstroke kicks; arms extended forward; with a stone on a forehead
16Backstroke kicks; one arm extended towards the ceiling, the other is sideward the body
17Backstroke kicks; one arm extended towards the ceiling, the other is extended forward
18Backstroke kicks; both arms extended towards the ceiling
Strokes19Dry land, by the wall: standing; one arm strokes; the other is sideward the body
20Dry land: standing; one arm strokes; the other is sideward the body
21Dry land: standing; one arm strokes; the other is extended forward
22Dry land: standing; catch up stroke
23Dry land: standing; strokes; gliding
24Dry land: standing; strokes
25Dry land, bench: lying; one arm strokes; the other is sideward the body
26Pool edge: lying; one arm strokes; the other is sideward the body
27Shallow water: in pairs; one arm strokes; the other is sideward the body
28Shallow water: in pairs; one arm strokes; the other is extended forward
29Shallow water: in pairs; catch up stroke
30Shallow water: in pairs; strokes; gliding
31Shallow water: in pairs; strokes
32Backstroke kicks; arms sideward the body; twisting the body
33One arm strokes; the other is sideward the body; with a pull buoy
34One arm strokes; the other is extended forward; with a pull buoy
35Catch up stroke; with a pull buoy
36Strokes gliding; with a pull buoy
37Strokes; with a pull buoy
38One arm strokes; the other is sideward the body; pulling the lane
39One arm strokes; the other is sideward the body
40One arm strokes; the other is sideward the body; sidewards swimming
41One arm strokes; the other is extended forward
42One arm strokes, the other is extended toward the ceiling
43Catch up stroke
44Catch up stroke; arms extended toward the ceiling
Coordination of the whole stroke45Backstroke; with longer gliding
46Backstroke; with shorter gliding
47Reverse breaststroke; backstroke kicks
48Reverse breaststroke; breaststroke kicks
49Reverse breaststroke; butterfly kicks
50Backstroke; shaking arms
51Backstroke; with a stone on a forehead
52Backstroke