Teknik Dasar Renang Gaya Punggung

Renang gaya punggung mulai di kenal sekitar tahun 1912, ketika pertandingan
renang dibagi atas tiga kelas dalam kompetisi nasional dan internasional. Yaitu
gaya dada, gaya punggung, dan gaya bebas. Gaya yang dipergunakan pada saat
itu adalah gaya punggung elementer atau gaya punggung dengan kedua lengan
di atas, dan gerakan kaki katak atau kaki gunting. Setelah diperkenalkan gaya
back crowl, bentuk-bentuk lain dari gaya punggung yang bukan back crowl
sedikit demi sedikit hilang dari pertandingan renang.

Prinsip-prinsip mekanis dari renang gaya punggung sama dengan prinsip-

prinsip yang berlaku bagi gaya lainnya. Teknik Dasar Renang gaya punggung
dapat diperinci sebagai berikut: 1) posisi badan, 2) gerakan kaki, 3) gerakan
lengan, 4) gerakan pengambilan napas, dan 5) koordinsi gerakan keseluruhan.
Berikut ini penjelasan dari masing-masing teknik daar renang gaya punggung
seperti tersebut di atas?

1. Posisi Badan

a. Teknik Meluncur
Mengambang dalam posisi tubuh terlentang merupakan salah satu keunggulan
yang tampak dalam renang gaya punggung. Bagi pemula, cukup sulit untuk
membuat posisi tidur terlentang karena taku tenggelam. Namun ternyata posisi
tidur terlentang di atas permukaan air tidak menyebabkan orang tenggelam,
malah dapat melakukan pengambilan napas secara leluasa karena posisi wajah
selalu di atas permukaan air.

Adapun cara latihan posisi meluncur dalam renang gaya punggung adalah
sebagai berikut:

1. Kedua tangan berpegang pada tepi kolam, jarak tangan kanan kiri selebar
bahu
2. Kedua kaki dilipat atau dibengkokkan ke atas, sehingga kedua telapak
kaki bertumpu pada dinding kolam dengan kuat, kedua lutut ada diantara
kedua lengan
3. Kedua lengan melepas pegangan pada tepi kolam, kepala diluruskan ke
belakang, dan bersamaan dengan gerakan tersebut kedua kaki mendorong
dinding kolam dengan kuat, sehingga tubuh terdorong ke belakang.
4. Wajah tetap di atas permukaan air, dan kedua lengan disisi tubuh
5. Latihan ini dilakukan berkali-kali, sehingga siswa mampu meluncur
dengan sikap telentang dengan baik.

b. Bentuk-bentuk pisisi badan meluncur.

1) Tahap persipan

 Terapung terlentang kedua lengan disamping badan

 Tarik ibu jari ke atas menyusur ke samping tubuh
 Ibu jari menyentuh bahu bagian atas
 Putar pergelangan tangan mengarah ke luar
2) Tahap Pelaksanaan

 Rentangkan lengan ke arah luar dan ke atas

 Luruskan lengan, tingginya kira-kira sama dengan bahu.

3) Tahap lanjutan

 kedua lengan menempel disamping badan, tubuh rileks sambil merasakan

luncuran.
 Belajar meluncur dengan pelampung, pelampung dipegang dengan kedua
tangan lurus di atas kepala
 Meluncur tanpa pelampung, berdiri dipinggir kolam dan menghadap
dinding kolam, doronglah kedua kaki pada lantai kea rah belakang serta
kedua lengan kea rah belakang.

2. Gerakan Kaki

a. Teknik Gerakan Kaki

Gerakan kaki pada renang gaya punggung sama dengan gerakan gaya bebas,
tetapi dilakukan dalam keadaan terlentang. Perenang dapat melakukan latihan
gerakan kaki dengan terlentang, kedua lengan di atas kepala.

Teknik Gerakan kaki sebagai berikut:

1. Perenang berdiri di tepi kolam dengan punggung rapat pada dinding

kolam, kedua lengan dibengkokkan ke atas agar tangan dapat memegang
tepi kolam.
2. Bila ada aba-aba siap, perenang mengangkat kedua kakinya ke atas
kearah permukaan air bersama-sama badan. Sehingga badan dan kaki
lurus pada permukaan air dengan sikap terlentang.
3. Pada aba-aba “ya” perenang menggerakkan kedua kaki bergantian ke
atas dan ke bawah.
4. Gerakan kaki dimulai dari pangkal paha, lutut sedikit dibengkokkan dan
berakhir dengan kibasan ujung kaki. Gerakannya harus lemas dan tidak
kaku, gerakan ke atas dari pada gerakan ke bawah.
5. Bentuk-bentuk latihan gerakan kaki
Cara melakukan latihan gerakan kaki sebagai berikut:

 Latihan gerakan kaki sambil duduk

 Latihan gerakan kaki sambil merentangkan kedua lengan samping
 Latihan gerakan kaki menggunakan papan peluncur
 Latihan menggerakkan kaki sambil memegang pinggir kolam.

3. Gerakan Lengan

Teknik gerakan lengan dibagi menjadi tiga fase, yaitu:

a) Fase Menarik

Gerakan menarik dimulai setelah telapak tangan masuk beberapa inchi dari
permukaan air sampai titik maksimal terkukan siku atau telapak tangan tepat
berada disamping luar bahu.

b) Fase mendorong

Gerakan mendorong dimulai dari akhir tarikan, tangan mendorong ke belakang,

dank e bawah dalam gerakan seperempat lingkaran.

c) Fase Istirahat

Gerakan istirahat dimulai dari tangan keluar dari permukaan air dengan ibu jari
keluar lebih dahulu. Setelah tangan berada di atas bahu, (lengan tegak lurus
dengan bahu), tangan diputar keluar, lalu masuk ke permukaan air dengan jari
kelingking terlebih dahulu. Proses istirahat ini harus dilakukan dengan rileks
seirama dengan lengan yang bergerak menarik dan mendorong.

Teknik dasar gerakan lengan renang gaya punggung adalah sebagai berikut:

1. Salah satu ujung kaki dikaitkan dengan setang di tepi kolam, kaki yang
lain bertumpu pada dinding kolam agak ke bawah untuk member
kukuatan penyangga badan.
2. Sikap badan terlentang, muka menghadap ke atas dengan dagu agak
ditarik dan kedua lengan di sisi badan
3. Lengan secara bergantian di ayunkan lurus ke permukaan air melampaui
kepala dan masuk ke air dengan posisi lengan disamping kepala.
4. Setelah tangan masuk ke dalam air, maka dimulailah gerakan menarik
dan mendorong air dengan kuat sehingga lengan lurus di sisi badan
 5. Untuk memperoleh hasil yang lebih baik, hendaknya jari-jari tangan
dirapatkan.

Cara melakukan latihan gerakan lengan sebagai berikut

a) Latihan gerakan lengan di darat

b) Latihan gerakan lengan sambil berdiri di dalam air
c) Latihan gerakan lengan dengan menggunakan pelampung di perut

4. Gerakan Pengambilan Napas

Perenang gaya punggung karena kepalanya ada di luar air sepanjang waktu, cara
melakukan pernapasan berbeda dengan pernapasan perenang gaya bebas, gaya
dada dan gaya kupu-kupu. Ia dapat bernapas dengan terus-menerus. Gerakan
pengambilan napas renang gaya punggung adalah mengambil napas pada saat
istirahat dari satu lengan dan mengeluarkan napas pada saat istirahat lengan
yang lain.

5. Koordinasi Gerakan

Latihan koordinasi renang gaya punggung adalah latihan yang terpadu dari
semua unsure gerakan yang ada pada gaya punggung, yaitu mulai dari gerakan
meluncur, kemudian dilanjutkan dengan gerakan kaki, lengan dan pernapasan
dengan seksama, sehingga gaya punggung yang benar dapat diwujudkan.

6. Start Renang Gaya Punggung

Gaya punggung dilakukan dengan cara mengandalkan gaya punggung dan

diselingi dengan gerakan salto disertai dengan gerakan tangan dan kaki. Start
dilakukan dengan cara semua perenang berjajar di dalam air dan menghadap ke
dinding serta dengan memegang pegangan start.

Teknik start renang gaya punggung adalah sebagai berikut:

 Posisi tangan dan kaki bergantung sebelum sart dimulai.

 Tariklah kedua lengan mendekati dinding , kemudian dilanjutkan dengan
sikap menolak dengan sikap kepala menengadah
 Serentak dengan tolakan kaki, kedua lengan diayunkan dan kepala
menengadah
 Ayunan lengan bergerak membuka ke samping
 Setelak kaki menolak, posisi kedua lengan harus sudah lurus.
 Ketika tubuh masuk ke permukaan air, lentingkan tubuh sedemikian rupa
  Posisi tubuh meluncuh di bawah permukaan air.

7. Pembalikan Renang Gaya Punggung

Cara membalik dalam renang gaya punggung dilakuka dengan setengah salto.
Teknik berbalik pada renang gaya punggung adalah:

 Tangan kiri menyentuh dindiong kolam , lutut dibengkokkan dan ditarik

 Dengan bantuan tarikan tangan, lutut diarahkan ke lengan yang berada
didinding kolam
 Dayungan tangan dan tarikan lutut yang membentuk setengah salto
membawa kedua lengan tiba di diding kolam
 Setibanya kedua lengan di dindangan kolam, kedua lengan diluruskan ke
atas kepala
 Serentak tolakan kaki dengan meluruskan kedua lengan
 Serentak tolakan kaki dengan melurus kab kedua belah lengan
 Tubuh meluncur dari dinding kolam
GAYA RENANG GAYA PUNGGUNG

SANDRA OCTHARIANI/11 IPS 1/30

Jl. Kranji Ujung 1 Budi Agung - Bogor-16310

Telp. 0251-8318761 Fax. 0251-8318761
 Seven minutes early
“Thanks for giving me a ride home. Why are you here so early?” Mark asked as he stepped
inside the car shaking the water out of his hair and tossing his rain jacket in the back.

“Sorry my car is seven minutes fast, so I’m always a little early,” John responded cheerfully
while pulling away from the curb.

The two of them sat in silence for a long time, both lost in their own worlds. They had met in
college and had become friends almost instantly. They ended up studying the same thing and
were even hired to the same firm in criminal defense for white-collar crime.

“How long have we been friends John?” Mark’s question blindsided John as it came out of
nowhere.

“Wow, we have only been carpooling for a week, and already you're questioning our
friendship? Maybe Monica was right, I am bad company.” John joked. But noticed the almost
repulsive look that flashed on Mark's face when his wife’s name was mentioned.

“No, it’s not that, I was just wondering,” Mark responded curtly.

“Well, I’d say we're coming up on our 10-year anniversary. What’s traditional, china? I hope
you got me something good.” John said trying to lighten the mood. He looked over at Mark
but he didn’t laugh, he was distracted, thinking hard about something.

“Man, not even a courtesy laugh. Lighten up! It's Friday, let’s just get home and relax, deal
with whatever you're thinking about on Monday.” John was concentrating on driving now.
The car had more likeness to a submarine than a car in the dark and rain.

But Mark didn’t respond right away, still evidently lost in his own world and they continued
on in silence. Minutes passed in silence until Mark spoke up, apparently having come to a
conclusion about whatever he was mulling over.

“Hey, I need you to take me somewhere, to a friend’s house. I need to pick up something.”
Mark stared out the window as he spoke, his voice was raspy, like phlegm was caught in his
throat but he made no attempt at clearing it.

“Yeah, sure okay.” John had never heard Mark speak of any other friends. In fact, John had
always found the thought comforting that he was Mark’s only good friend.

The two of them drove on as Mark dictated directions, eventually ending up in Mark’s own
neighborhood to John's surprise. The house that they pulled in front of was a two-story
modern home that seemed extremely pricey. All the lights were off except one room on the
second floor that looked like a bedroom. There were smaller homes nearby but those were all
dark as well giving the area an empty, lifeless feeling.

Uncertainty crept into John's throat and his voice wavered heavily as he asked, “What are we
doing here man?”
Mark looked down at his phone then showed it to John.

“I have to get something. Don’t come in until 11:15. Do you understand?” Mark's voice was
serious and his tone had dropped an octave. John nodded calmly, unsure what was going on.
Why would he need to come in at all? Why were they even there? What the hell was going
on? But John calmed himself, looked at Mark and said half-jokingly,

“Don't do anything stupid.”

Mark didn’t answer, he got out in silence and made his way to the house. Once at the front
door, he pushed it open and disappeared into the darkness. Immediately, John regretted
allowing him to leave.

Minutes passed unhurried by John’s increasing panic. No lights turned on, so Mark must
have walked around in the dark. What was he getting? What was he doing? I should have
stopped him. These thoughts and questions flooded John's mind and just as he was about to
go in to end this, an ear-piercing woman's scream cut through the silence. Muffled by the
house, the scream was still audible outside. John looked around to the neighbor's homes but
no lights turned on. Remarkably, no one else had heard. More muffled yells continued to
break the silence, each softer than the last.

What the hell is going on? John tried desperately to think of a way to rationalize what he had
heard. Maybe the wife of the friend had come downstairs, seen Mark and freaked out. Maybe
Mark is in trouble. John’s body went cold, a dark red spray flashed across the bedroom
window bathing his car in a red light and paralyzed him in his seat. Blood? John started to
panic, something has gone horribly wrong inside I should go in and call the police! But he
then remembered Mark’s orders. I cannot go in before the time is up. And so, he denied every
rational and irrational possibility and stayed put. He put his faith in Mark. He didn’t call
anyone and he didn’t go in. Maybe this is a trick. Yes, a trick Something like this doesn’t just
happen to normal people. But still uneasy, he continued trying to convince himself that he
was in fact, doing the right thing. Two minutes passed with no noise inside or outside on the
street. Just as he had fooled himself into a false sense of balance another spray of red blood
hit the window. He looked at the car clock, 11:15, I can go in now! Maybe Mark was in
trouble, but maybe not, and he wasn’t going to let his best friend down.

John got out from his car and moved slowly to the front door. It was slightly ajar, evidently,
Mark hadn't closed it all the way. He placed his hand on the large brass door handle and
pushed it open. It swung inwards opening up into a hallway dimly lit only by a greenish glow
from a thermostat.

“Mark” John whispered urgently through clenched teeth.

“Mark!” John said again, louder this time, and with more force.

“Fuck,” John whispered under his breath, realizing that he would have to go inside. Slowly
one foot at a time he stepped in.

Something seemed strange inside, it was too quiet for all that screaming he heard.
Looking down he saw Mark's shoes just inside the doorway. Why would he take off his
shoes? John found the answer to the question after only one step. His wet shoes on the tile
floor let out a squeal, piercing the silence like a knife. Apparently, Mark didn't want anyone
to hear him, but, but what did he need to get? Was he getting anything? Did he plan this?
What the hell was going on? Thoughts spun around John's head making him feel slightly
nauseous. He took another step in, and again his shoes let out a piercing screech. His eyes
listlessly adjusted to the light and objects became clearer. The hallway led into a living room
littered with high price furniture. Slowly John walked into the room.

Halfway through his heart almost shot through his skull when a cold voice came from
directly behind him.

“I told you to wait.” The voice was shaky, uncontrolled and tense but unmistakably Mark’s.

“What the hell is going on Mark?” John’s response was cold and distant as if someone was
speaking for him.

Mark replied with the same five words.

“I told you to wait.” The voice seemed as if it was holding back an un-measurable amount of
anger.

John whipped around abruptly to face Mark but only emptiness greeted him. The front door
at the end of the hallway was still ajar and let in a little light from the street.

“I did wait, now tell me what the fuck happened here?” John shouted into the darkness.
Mark's response this time came from John's right, a bit further away. The voice was cold and
steady, as the anger had evaporated from his tone.

“You're early John; you shouldn’t have come in.” John turned to his right, still nothing but a
doorframe leading into another room faced him. John followed the sound of Mark's voice.
Walking slowly, every step of his shoe rang out like a cannon blast in the inescapable silence.

“I Fucking Waited The Fifteen Goddamn Minutes! Now stop playing games and tell me what
happened. I can't help if you don't tell me.” John had wanted to sound tough but the shake in
his throat gave him away.

“You are seven minutes early John.” This time the voice came from up a flight of stairs lit by
a faint warm glow probably coming from the bedroom. John gradually climbed the stairs,
lifting each leg took an enormous amount of effort.

“No I looked at the clock in my car and it said…” John trailed off and his whole body
shuddered. The clock in his car was seven minutes fast.

How could I have forgotten? How could I have been so stupid, why didn’t I remember? It
doesn’t matter now, though. I’m here and I have to move forward. At the top of the stairs,
John stood in a dark hallway dimly lit by a cracked door at the end of the hallway. John was
drawn to the light almost instinctually. The warmth of it seemed so kind, his whole body
relaxed, goose bumps lowered and his brain calmed. That one beam of light turned into
John's whole world as if his future lay behind it. Before he knew, he was at the door pushing
it open and it swung in soundlessly. It took John’s eyes a couple of seconds to adjust to the
blinding light that filled the room, and what greeted him was far from comforting, it was hell.

Blood stained every wall of the white room even the ceiling. Chunks of what looked like
flesh clung to the bed, lamp, and the floor. In the center of the room stood Mark. He was
covered in blood from head to toe as if he had bathed in it. The only things that peered
through the red were his eyes and mouth piercing white, bright as the sun against a red sky.
Mark stood in between two naked bodies, one man, and one woman, both covered in blood.
The woman’s chest had been ripped open, snapped ribs stuck out at odd angles and blood
poured out like a lake draining into rivers. The man looked like he had been sawed in half
starting from between his legs, which were torn apart from one another. The splayed flesh
went up to the man's sternum, and intestines and other organs spilled out. The only thing in
common with the two bodies was that they were headless. Both looked to be decapitated
crudely, the state of the flesh remaining around the necks was loos and jagged. It was not
until Mark moved closer to him, that he could see the two missing heads. They were simply
chunks of flesh covered in blood-clotted hair in the middle of the bed. One face was instantly
recognizable; it was Monica. Her face was twisted in a lasting image of the terror and in her
mouth, a human heart. The other skull appeared to be that of an older man, at least fifty based
on gray hair circling a bald head like a halo decorated with splattered blood. In his mouth
looked to be the man's genitals. The scene was so graphic John's mind couldn’t comprehend
it, his eyes darted from one thing to the next in fascination and disgust.

Mark spoke up and broke the silence, “You should have waited for John. You would have
lived longer. You could have taken credit for this beautiful crime, as the police wouldn’t have
any other suspect. Your fingerprints and DNA are everywhere.” Mark spoke deliberately and
with great control walking slowly towards John who was still transfixed by his surroundings.
Mark spoke his last words directly into John's ear as he plunged his knife deep into John's
stomach.

“I will make you beautiful too.”

End