How to Master the Breaststroke Technique
The breaststroke is one of the four swimming strokes that are recognized by the International Swimming Federation (FINA). It is also the oldest and most popular stroke among recreational swimmers. However, mastering the breaststroke technique can be challenging for beginners and even experienced swimmers. In this article, we will explain the basic principles of the breaststroke technique and provide some tips and drills to help you improve your performance.
The Breaststroke Technique
The breaststroke technique consists of three phases: the pull, the kick, and the glide. Each phase has its own purpose and characteristics, and they must be coordinated smoothly and efficiently to achieve optimal speed and endurance.
The Pull
The pull phase begins when your arms are fully extended in front of your body, with your palms facing down and slightly outwards. You then sweep your arms outwards and downwards in a semicircular motion, keeping your elbows slightly bent and your hands below your chest level. You then bring your arms back together in front of your chest, with your palms facing each other and your elbows close to your body. The pull phase ends when your hands touch each other or overlap slightly.
The purpose of the pull phase is to generate propulsion and lift for your body. The pull phase also helps you maintain a horizontal position in the water and prepare for the kick phase. The pull phase should be performed quickly and powerfully, but without splashing or creating too much drag.
The Kick
The kick phase begins when your hands touch each other or overlap slightly at the end of the pull phase. You then bend your knees and bring your heels towards your buttocks, keeping your feet flexed and turned outwards. You then kick your legs outwards and backwards in a whip-like motion, keeping your knees close together and your feet below the surface of the water. You then straighten your legs and bring them together behind you, with your toes pointed. The kick phase ends when your legs are fully extended and aligned with your body.
The purpose of the kick phase is to generate propulsion and lift for your body. The kick phase also helps you maintain a horizontal position in the water and prepare for the glide phase. The kick phase should be performed quickly and powerfully, but without splashing or creating too much drag.
The Glide
The glide phase begins when your legs are fully extended and aligned with your body at the end of the kick phase. You then glide forward in a streamlined position, with your arms fully extended in front of you, your head between your arms, and your eyes looking down. You then initiate the next pull phase when you feel that your speed is decreasing or when you need to breathe. The glide phase ends when you start the next pull phase.
The purpose of the glide phase is to conserve momentum and energy for the next cycle. The glide phase also helps you reduce drag and increase distance per stroke. The glide phase should be performed as long as possible, but without compromising your rhythm or breathing.
Tips and Drills to Improve Your Breaststroke Technique
Here are some tips and drills that can help you improve your breaststroke technique:
- Practice breathing every two or four strokes, depending on your preference and ability. Breathe in through your mouth during the pull phase, when your head is above the water, and breathe out through your nose or mouth during the glide phase, when your head is submerged.
- Keep your head still and aligned with your spine during the glide phase. Avoid lifting or dropping your head too much during the pull phase, as this can create drag and disrupt your balance.
- Keep your hips high and close to the surface of the water during the entire stroke cycle. Avoid sinking or arching your hips too much, as this can create drag and disrupt your balance.
- Keep your elbows slightly bent during the pull phase. Avoid straightening or bending them too much, as this can reduce power and efficiency.
- Keep your knees close together during the kick phase. Avoid spreading them too wide or crossing them over, as this can reduce power and efficiency.
- Practice sculling with your hands during the pull phase. Sculling is a technique that involves moving your hands back and forth in a figure-eight pattern to create lift and propulsion. Sculling can help you improve your feel for the water and control over your movements