Breaststroke Swimming Technique
Learning how to swim breaststroke can be a great addition to your swimming repertoire. Breaststroke does not require the swimmer to turn their head in order to breathe. This makes it ideal for beginners, as it reduces the risk of water entering the lungs.
In addition, breaststroke is a relatively slow stroke, making it easier to control and less likely to cause injury. This swimming technique can be used in both open water and pool competitions.
Here are the details you need to follow to learn how to swim breaststroke like a pro!
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Swimming Breaststroke - Arm Pull
The stroke cycle in breaststroke is unique among the four competitive swimming strokes. Both arms move simultaneously in a double arm action that propels the swimmer through the water. This is known as the "breaststroke pull".
Arm Movement & Arm Recovery
The arms move in a figure-eight pattern, with the hands sweeping out to the sides and then coming back together in front of the body. The hands then push back against the water, providing resistance that helps to drive the body forward.
This action is repeated over and over again, giving breaststroke its characteristic “rolling” motion. While it may seem complicated, the arm movement in breaststroke is actually quite simple and efficient once you get the hang of it.
With a little practice, you’ll be gliding through the water like a pro in no time.
Ready to take your breastroke game to the next level? Then check out these must-have accessories to improve your swim ability and stamina.
The Breaststroke Kick
The breaststroke kick is perhaps the most distinctive feature of the stroke, and it is also one of the most difficult to master. The key to a successful kick is timing.
Leg Kick & Leg Recovery
The legs should start their up-and-down motion when the arms are at the midpoint of their stroke. This ensures that the legs are moving when they are most needed and helps to generate a powerful forward thrust.
The leg movement itself is similar to that of a frog kick, with the swimmer pushing off from the pool floor and then drawing their legs up towards their chest.
The feet should be pointed throughout the kick, and the knees should be kept close together. When done correctly, this breaststroke technique should provide a smooth and efficient propulsion through the water.
Pull, Breathe, Kick, Glide
The teaching command we use with our competitive swimmers is "up, out, together".
The kick starts with the legs coming together at the hips, then sweeping out to the side and back to the legs straight out before coming back up to the body again.
The arms move in synchronization with the legs, providing additional forward momentum. One of the key challenges of developing an effective breaststroke kick is maintaining a strong level of resistance throughout the entire movement.
The best way to generate resistance is to keep the feet close together throughout the kick and to sweep them back and forth in a wide arc. This ensures that a maximum amount of water is displaced with each stroke and provides greater propulsion.
Leg Finish
The leg finish is a crucial part of the stroke. It provides propulsive force to help the swimmer move forward and also helps to lift the body up out of the water.
To perform the leg finish, the swimmer brings their legs up into a streamlined position and then quickly kicks their feet back behind them. The swimmer then brings their feet back up towards their body before exiting the pool or continuing with the next stroke cycle.
The leg finish helps to give breaststroke its characteristic "slithering" motion and helps to make it one of the most efficient swimming strokes. When performed correctly, it can also help to increase speed and power.
Body Position
The body position for the breaststroke should be as follows: the head and chin should be tucked down so that the eyes are looking straight ahead; the shoulders should be rolled back; and the hips should be down.
To keep the body in this position, it is important to engage the abdominal muscles.
Starting Position
The starting position for breaststroke is similar to that of the front crawl, with both swimmers lying on their chests in the water in streamline position. However, there are a few key differences.
Arm Stroke
First, the arms are positioned alongside the body rather than out in front.
Second, the feet should be pointed straight back, with the toes resting on the edge of the pool.
Finally, the head should be tipped back so that the chin is resting on the chest. This allows the swimmer to take a deep breath before diving down into the water.
When done correctly, the starting position provides a strong foundation for an efficient and powerful stroke.
Fully Extended
The fully extended position in breaststroke is when the swimmer's arms are extended forward and their legs are extended behind them. This position provides the most resistance to the water, which helps the swimmer to move through the water more quickly.
In addition, this position helps to maximize the effect of the stroke by providing a large surface area for the water to push against.
As a result, the fully extended position is often used by competitive swimmers when they want to swim as fast as possible.
However, it is important to note that this position can be difficult to maintain for long periods of time and can cause fatigue. As a result, it is often used as a burst of speed rather than a sustained swimming speed.
Glide Phase
In breaststroke, the glide phase is a brief moment at the beginning of each stroke when the swimmer's arms and legs are extended fully and they are moving forward at their fastest speed.
This phase allows the swimmer to build up momentum and then use it to power through the rest of the stroke. It is important to maintain a strong body position during the glide phase, as this will help to maximize your speed and efficiency.
To do this, keep your head down and your back straight, and tuck your chin to ensure that your head remains stable in the water. Remember to extend your arms fully and keep your hands close to your hips, as this will help you to generate more force.
Once you've mastered the breatstroke, check out our guide on How To Swim Front Crawl Stroke.
Body Line
The body line should be long and straight, from the top of the head to the heels.
The arms should move in a synchronized eggbeater motion, and the legs should move together in a flutter kick. The hands should enter the water just below shoulder level, and then extend forward until they are close to hip level.
The feet should point outward at a 45-degree angle, and the knees should be bent slightly. As the arms sweep back, the hands should cup the water and pull it toward the body.
The power generated by the arms should then be transferred to the legs, which should thrust downward to provide propulsion. By maintaining a long, straight body line and using a rhythmic arm and leg motion, swimmers can generate maximum speed and power in breaststroke.
Breathing Technique
When swimming breaststroke, it is important to keep your head in line with your body and to ensure that your breathing is synchronized with your stroke. The most efficient way to breathe in breaststroke is to take a breath every two strokes.
To do this, inhale as you extend your arms forward, then exhale as you sweep your arms back toward your body.
As you exhale, tuck your chin down so that your mouth and nose are submerged. This will help to prevent water from entering your lungs. When you reach the end of the pool, take a deep breath and exhale fully before turning back around and starting the next length.
By following these simple tips, you can ensure that you are getting the most out of your breaststroke breathing.
Propulsive Arm Action
One of the key aspects of good Breaststroke technique is propulsive arm action. This is when the swimmer’s arms form sweeps backwards and forwards (pull straight) in a smooth, continuous motion, providing the main source of thrust.
The timing of the arm action is important, as it should be coordinated with the leg kick to ensure maximum efficiency.
The hands should enter the water at the same time, and then sweep back towards the hips in a smooth arc.
The elbows should be close to the body throughout the stroke, and the hands should exit the water just before the legs complete the kick.
By executing propulsive arm action correctly, swimmers can generate a strong force that propels them through the water with minimal effort.
Common Mistake
One of the most common mistakes when performing breaststroke is to arch the back too much. This causes the body to lose alignment and creates drag, which makes it more difficult to move through the water.
Additionally, many swimmers tend to kick with their knees instead of their hips, which also creates drag and makes it difficult to generate power.
To avoid these mistakes, it is important to keep the back straight and align the hips with the knees when kicking.
Additionally, Remember to exhale fully when you are at the surface of the water and inhale deeply when you are underwater. By following these tips, you can swim with better technique and avoid common mistakes.
Technique Tips for improving your breaststroke swimming technique
The breaststroke technique is a swimming stroke that is often used in recreational swimming and in lifesaving. It is characterized by a simultaneous forward and downward motion of the arms, which propels the swimmer through the water, and by a kick that is similar to that of the frog.
While the breaststroke can be a relatively easy stroke to learn, there are a few key things that you can do to improve your technique.
First, make sure that you are using a strong, even kick. This will help to propel you through the water and to keep your body in alignment.
Second, focus on keeping your arms close to your body as you move them through the water. This will help you to generate more power and to reduce resistance.
Finally, be sure to practice your swimming technique regularly. By taking the time to perfect your breaststroke technique, you will be able to swim with greater ease and efficiency.
If you would like to master the breaststroke and other skilled swimming strokes, connect with one of our swim instructor's today.
Frequently Asked Questions
What is the correct arm movement for the breaststroke swimming technique?
In breaststroke, both arms move simultaneously in a double arm action known as the "breaststroke pull". The arms move in a figure-eight pattern, with the hands sweeping out to the sides and then coming back together in front of the body. The hands then push back against the water, providing resistance that helps to drive the body forward. This action is repeated over and over again, giving breaststroke its characteristic “rolling” motion.
How is the breaststroke kick performed?
The breaststroke kick is similar to that of a frog kick. The legs should start their up-and-down motion when the arms are at the midpoint of their stroke. The swimmer pushes off from the pool floor and then draws their legs up towards their chest. The feet should be pointed throughout the kick, and the knees should be kept close together. When done correctly, this breaststroke technique should provide a smooth and efficient propulsion through the water.
What is the ideal body position for the breaststroke?
The body position for the breaststroke should be as follows: the head and chin should be tucked down so that the eyes are looking straight ahead; the shoulders should be rolled back; and the hips should be down. To keep the body in this position, it is important to engage the abdominal muscles. The body line should be long and straight, from the top of the head to the heels.
What is the correct breathing technique when swimming breaststroke?
When swimming breaststroke, it is important to keep your head in line with your body and to ensure that your breathing is synchronized with your stroke. The most efficient way to breathe in breaststroke is to take a breath every two strokes. Inhale as you extend your arms forward, then exhale as you sweep your arms back toward your body. As you exhale, tuck your chin down so that your mouth and nose are submerged to prevent water from entering your lungs.
What are some common mistakes when performing the breaststroke?
One of the most common mistakes when performing breaststroke is to arch the back too much, causing the body to lose alignment and creates drag. Many swimmers also tend to kick with their knees instead of their hips, which creates drag and makes it difficult to generate power. To avoid these mistakes, it is important to keep the back straight and align the hips with the knees when kicking.
What are some tips for improving the breaststroke swimming technique?
To improve your breaststroke technique, ensure that you are using a strong, even kick to propel you through the water and to keep your body in alignment. Focus on keeping your arms close to your body as you move them through the water to generate more power and to reduce resistance. Practice your swimming technique regularly to perfect your breaststroke and swim with greater ease and efficiency.
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