Breaststroke
Breaststroke is the only competitive stroke where both the arms and the legs are recovered under the water. This makes it the slowest stroke, as there is more resistance to forward movement.
The kick in breaststroke is not a very natural movement, so many beginners learn this stroke last.
Breaststroke is a very technically demanding stroke. It takes a lot of skill to perform this stroke well. Here are some stroke tips which should help improve breaststroke technique.
Checklist
Arms
Arms stretch forward
Hands are turned outwards (halfway), so palms face out and down
Hands pull out with elbows straight
When hands are outside shoulders, elbows bend
Hands lead in, sweeping down
Hands get faster until they come together
Hands are stretched forward with palms down
Kick
As hands come together, legs begin recovery
Feet stay close together, heels travel up to hips
Knees remain where they are
Toes are curled up
Feet are turned out
Feet whip out and round in a circle
Hips rise to surface
Legs are fully stretched
Feet are swept together
Body position and breathing
Hips stay close to the surface
Recovery is streamlined
Head breaks the surface
Head and shoulders come upwards and forwards as hands sweep in
Breathe in when head comes up (when hands start to come together)
Breathe out when face is in water (as arms stretch forward)
Breathe every stroke
Remember, because Breaststroke is such a technical stroke it requires a lot of practice. There will always be sections of the stroke you find difficult, therefore you must try to improve these weaknesses.
Stroke drills provide you with the best opportunity to improve your stroke. There a number of different drills that can be used in training. The following are the more popular and successful drills. Pay particular attention to your kick. This is the secret to good breaststroke
Stroke Drill 1 — Kick with your arms by your sides. Touch your heels with your fingers on each kick. Although this may be awkward, it will help to develop an even kick and teach you the correct timing for breathing.
Stroke Drill 2 — Kick with your arms stretched out in front of you. Keep your hands together whilst you breathe. As you kick together, try to stretch your hands further forwards. This helps to develop a strong kick and good streamlined position.
Stroke Drill 3 — Kick on your back with your hands by your sides. try to keep your knees under water. Focus on bringing your heels up to your hips without lifting the knees out of the water. Watch your feet sweep round together. Does the left leg do the same as the right?
Stroke Drill 4 — Kick in a standing position in deep water. This is called vertical kicking. Place your hands on your head and try to kick yourself up out of the water. This develops a powerful kick.
Stroke Drill 5 — Swim, starting with a small scull from the wrists, As you progress down the pool, begin to take larger pulls. This helps you to feel the sculling action of the stroke.
Stroke Drill 6 — Swim, taking two kicks to each arm pull. Do the two kicks under the water and try to explode from the water when you perform the pull. This drill enhances the timing and power in the stroke.
Stroke Drill 7 — Swim breaststroke arms with butterfly legs. Try one fly kick to each pull (where you would do a breaststroke kick) This drill helps you to understand the flow of the stroke, getting a “lift” out of the water with every stroke.
Stroke Drill 8 — Swim, holding your hands together at the end of recovery. Hold this position for a count of three (one thousand, two thousand, three thousand) and feel your feet kick you forwards. This helps with streamlining in the stroke.
Stroke Drill 9 — Swim, and as you stretch your arms forward, allow the hands to cross over in front of each other. This drill helps you to get a good “catch” on the water at the beginning of the arm pull.
