Muscles Used in the Backstroke. Even though you're swimming on your back, you use your abdominals in addition to the muscles of your back -- the latissimus dorsi and spinus erectors -- to support you as you flow through the water during the backstroke.
The average distance for a pitching wedge is 130 to 135 yards; for a sand wedge 115 to 120 yards; and for lob wedges 75 to 95 yards.
The optimal stride length is a distance of about 80 percent of the pitcher's height. With Ant Botha, for example, we are trying to get him to spin the ball a little bit more and reduce his stride length.