Learn to swim backstroke with the "WEST" swimming technique
4.7 (7 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
639 students enrolled
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Learn to swim backstroke with the "WEST" swimming technique

Learn to swim backstroke the WEST way - protect your lower back & neck, elongating your muscles and swim faster!
4.7 (7 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
639 students enrolled
Last updated 3/2016
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  • 1 hour on-demand video
  • 8 Articles
  • 8 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Swim 200 m backstroke
  • Float better
  • Treat lower back and neck pains
  • Stretch, strengthen & elongate your muscles
View Curriculum
  • You should be able to sim 25m underwater
  • Students will need rubber & elastic fins to help them throughout the training

In this course you'll learn how to swim 200m backstroke whilst improving your swimming technique, toning your muscles and most importantly - learning how to protect your lower back and neck whilst swimming.

Have you heard that Backstroke is the healthiest swimming technique and therefore tried to imitate Olympic swimmers?
The WEST swimming technique's backstroke is actually a far better swimming technique for swimmers over the age of 21!

70% of the people around the world over the age of 21 suffer from lower back pain.
When we swim the “normal” backstroke we create an arch on our body which often causes to add stress to your lower back, shoulders and neck. This is why we strongly believe that swimmers must learn and adapt to the WEST technique in order to prevent such pains or injuries.

The course is based on 4 different training workouts for you to perform. Each workout session has 1-10 videos which will help you understand the training drills and stretches you need to do.
For each session you'll also receive detailed pictures thoroughly explaining each drill and helping you to remember how to do them correctly when in the pool!

We'll guide you step by step until your master your 200 m backstroke with the West technique.
This is for sure " The WEST way to swim"

We've done the thinking for you, now we'll guide you step by step to help you swim 200m backstroke with the healthiest swimming technique.

It is for sure" The WEST way to swim"

Who is the target audience?
  • The course is suitable for anyone who wants to improve their backstroke and swimming technique
  • Swimmers who want to learn to protect their lower back
  • Anyone suffering from lower back pains
  • Swimmers who want to swim faster and further distances
  • This course is not suitable for professional swimmers or people suffering from hydrophobia
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Curriculum For This Course
Learn how to learn to swim and meet your instructor
7 Lectures 24:26

The main goal in swimming WEST is protecting our lower back and neck while swimming, that's why the order of the swimming drills are so important, lets say you have a drill that works on the shoulders? your stretching "online" (right after you swim in the water)will be on those specific muscles in order to elongate them and protect the joints.

When we are in the pool (if we don't have our underwater cover for our mobile or tablet) some times we can forget the drill, so you have pictures and explanations of every swimming drill in your workout sheet.

If you are at the pool and you don't remember something. that's O.K just skip it.

You will succeed in this program if you do only 70% of it.

How to read the WEST swimming program, Why is it so easy to understand

Learn to swim backstroke 1st workout
12 Lectures 15:52
What are we going to learn in the first lesson?

Download all your 4 swimming workouts.

Adjustment before learning backstroke 3- Arms circling

Stretching 1- Arm on chest

Stretching 2- Hands behind the back holding the wall

Learn freestyle 2- Gliding windmill

Learn to swim backstroke in WEST swimming technique

Floating on our back & slowly standing up

First we inhale slowly and fill our lungs. Then we slowly lay on our back, open our arms to the sides, our legs loose, holding the air in our lungs for about 5 seconds, while floating on our back. After 5 seconds, we slowly exhale through our nose, bring our knees to our belly and slowly stand up.

If we feel we're sinking, we can breathe more air and pull our head back a bit, if this doesn't help we'll use our legs to help us stay afloat.

Learn backstroke 1- floating and standing up

Legwork on our back using fins, arms at our sides

We lay on our back, just like in the previous exercise, arms at our sides and our legs kicking using fins. When we kick, we keep our head up towards the sky, breathe slowly and freely and keep our knees and fins under water. Just before the end of the pool we place one arm straight over our head, to keep our head from hitting the wall.

Learn backstroke 2- Kicking with fins

Learn backstroke 3 - Classic backstroke with fins

Stretch 4- Fin Stretch

Learn backstroke 4- Classic backstroke without fins

Stretch 7- Knee to bottom stetch
Learn to swim online backstroke workout 2
8 Lectures 09:33
Time to get personal swimming tips from Ori Sela

What are we going to learn in the 2nd lesson?

Worksheet #2 Read, download and go to the pool with a big smile.

Learn backstroke 5- Gentle body roll with fins

Freestyle drills 24- Breathing position in freestle

Learn freestyle 6- breathing in freestyle on the back

Stretch 3- Hands behind the back standing up

Stretch 6- Head to knee stretch
Learn to swim online backstroke workout 3
5 Lectures 05:21
What are we going to learn in the 3rd lesson

Learn backstroke workout sheet# 3

Learn backstroke 7- slow glide

Learn to swim backstroke in WEST swimming technique

Slow backstroke, breathing timing, without fins

We swim a full backstroke like we did in the previous exercise, only each time we pull our right arm out of the water, we inhale slowly, and when our left arm exits the water, we exhale.

In this exercise, we will try to take long breaths of about 3-5 seconds when inhaling and exhaling. It's important to know that once we learn how to float and keep a correct motion sequence, we won't need to think about timing our breath, but only breathe slowly.

Learn backstroke 8- Timing our breathing

Learn to swim backstroke in WEST swimming technique:

Pulling with our arm bended using fins

We stretch our arm in the water, about 20-30 cm deep off the water surface, the other arm is at our side, next to the hip and our body is rolled at 45 degrees. We kick in this position for 3 seconds and then start a slow pull till our elbow is folded at 90 degrees, and finish behind our hip. Then we repeat the exercise but this time stretching the other arm.

It's very important to practice slowly, one arm at a time without stretching our arm behind our head to keep from cutting the symmetry line. To keep the body straight, we look up the whole time and make sure we swim in a straight line.

Learn backstroke 9- Pull in backstroke
Learn to swim online backstroke workout 4
6 Lectures 04:22
What are we going to learn in the 4th and last lesson

Learn backstroke worksheet 4 - Read print and go to the pool with big smile

Stretch 5- Knee stretch

Stretch 9- Squatting stretch

Stretch 10- Arrow stretch

Congratulation you learned to swim backstroke in WEST swimming technique
About the Instructor
Ori Sela
4.6 Average rating
151 Reviews
3,306 Students
12 Courses
Founder and CEO at "Water World" & WEST swimming technique

Hi, I'm Ori Sela, owner and professional manager of Water World and WEST swimming technique, the healthiest swimming technique in the world.

I grew up next to the sea and never left the water since, the water was the only place I could feel good, alive, it helped me treat my ADHD & my ballet disk.

I dedicate my life to give back  humanity the love  the water gave me.

Today, after passing the age of 44, I have an amazing wife, Tami & 4 kids, Tom,Libby, Dean &Reef and over 30 years of experience as a swimmer, a qualified hydro therapist, swimming coach, babies swimming instructor, Watzu, Jahara and shiatsu therapist, triathlon coach, open water coach, therapeutic swimming instructor, pregnant women coach and for my mom - hold a BA in business & marketing from IDC, Herzliya.

But most importantly, I work with thousands of babies, kids and adults, some of which suffer lower back or neck pains, recover from CVA or an accident, or fighting a fear of the water, and teach them the right way to swim.

Today, Water World is one of the biggest most professional swimming and hydrotherapy clubs in the world with over 140 coaches and therapists working in the water, believing in the water and the strength it can give you.

I believe people are different and every man or women needs to swim according to their own unique DNA. What's right for Michael Phelps is probably not right for you, and what's right for you is not right for Muhammad, Charles, Jennifer or Tom.

I am here in this world to help people; I believe in the water and love the water with every part of my body and every breath I take.

Join us, and feel amazing, you will know that it is right for you.

Coached, swam and claimed the World record with 5 of my friends in the longest relay open water swim, from Cyprus to Israel and swam with his team 377 km, in order to raise the awareness on the issue of sea pollution in the Mediterranean (in association with Zalul NGO).

The Dream – to teach and heal millions of people who suffer from lower back pain all around the world with the WEST (Water World Swimming Therapy ) swimming technique and all online.

In Addition – Ori gives consultations on building and operating swimming pools.

Ori talked about “The Power Of The Sea" in TEDx Nicosia and told his story as a problematic child until breaking a world record.

Naomi Dreifuss
4.5 Average rating
7 Reviews
639 Students
1 Course