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Front crawl
Breaststroke
Backstroke
Butterfly
Turns
Breaststroke and butterfly turn
Front crawl flip turn
Backstroke turn
Dives
Feet first dive
Head first dive
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Backstroke
ELEMENT
#
BASIC EXERCISES
COMPLEMENTARY EXERCISES
ADDITIONAL EXERCISES
Body position
1
Face up buoyancy with feet supported on the pool edge
2
Face up buoyancy
3
Supine gliding
Kicks
4
Dry land: standing; one leg backstroke kicks
5
Dry land: sitting; backstroke kicks
6
Pool edge: sitting; making foam on the surface with backstroke kicks
7
Pool edge: sitting; making bubbles on the surface with backstroke kicks
8
Pool edge: leaning on the edge; backstroke kicks
9
Shallow water: in pairs; backstroke kicks
10
Backstroke kicks with arms sideward the body and hands under gluteus
11
Backstroke kicks with arms sideward the body
12
Backstroke kicks with arms sideward the body and extended forward
13
Backstroke kicks with fins
14
Backstroke kicks with arms extended forward
15
Backstroke kicks; arms extended forward; with a stone on a forehead
16
Backstroke kicks; one arm extended towards the ceiling, the other is sideward the body
17
Backstroke kicks; one arm extended towards the ceiling, the other is extended forward
18
Backstroke kicks; both arms extended towards the ceiling
Strokes
19
Dry land, by the wall: standing; one arm strokes; the other is sideward the body
20
Dry land: standing; one arm strokes; the other is sideward the body
21
Dry land: standing; one arm strokes; the other is extended forward
22
Dry land: standing; catch up stroke
23
Dry land: standing; strokes; gliding
24
Dry land: standing; strokes
25
Dry land, bench: lying; one arm strokes; the other is sideward the body
26
Pool edge: lying; one arm strokes; the other is sideward the body
27
Shallow water: in pairs; one arm strokes; the other is sideward the body
28
Shallow water: in pairs; one arm strokes; the other is extended forward
29
Shallow water: in pairs; catch up stroke
30
Shallow water: in pairs; strokes; gliding
31
Shallow water: in pairs; strokes
32
Backstroke kicks; arms sideward the body; twisting the body
33
One arm strokes; the other is sideward the body; with a pull buoy
34
One arm strokes; the other is extended forward; with a pull buoy
35
Catch up stroke; with a pull buoy
36
Strokes gliding; with a pull buoy
37
Strokes; with a pull buoy
38
One arm strokes; the other is sideward the body; pulling the lane
39
One arm strokes; the other is sideward the body
40
One arm strokes; the other is sideward the body; sidewards swimming
41
One arm strokes; the other is extended forward
42
One arm strokes, the other is extended toward the ceiling
43
Catch up stroke
44
Catch up stroke; arms extended toward the ceiling
Coordination of the whole stroke
45
Backstroke; with longer gliding
46
Backstroke; with shorter gliding
47
Reverse breaststroke; backstroke kicks
48
Reverse breaststroke; breaststroke kicks
49
Reverse breaststroke; butterfly kicks
50
Backstroke; shaking arms
51
Backstroke; with a stone on a forehead
52
Backstroke