Breastroke Technique

on a mission, originally uploaded by nova08aquatics.

Breastroke is a very strange stroke to swim due to the nature of the timing between the kick and pull and the performing the kick itself. Hopefully after reading this you will have a better sense of when kicks and pulls should start but you will also be able to take some drills out of this post.

The Pull-down

The main difference that has occurred since I’ve been out of swimming is the allowance of a Downward Dolphin kick during the breastroke pull-down. The rules state that the “Pull Down must be initiated” before this kick is permitted. Basically what this means is that you have to break your streamline in order to kick. Since I trained without it I find it quite awkward to perform but I can and do see the difference in my swimmers’ breastroke.

The pull-down consists of one full length arm pull (where the arms go straight down and flush against your side (there should be a slight pause before you begin your kick and work your hands toward your head) and one kick. After which you should be doing a normal breastroke kick and pull cycle.

The Arms

Breastroke arms should have a “build” approach to them. They should hold for a short amount of time in a “streamline” type position with arms extended and your head in line at a neutral position.

Your arms should then separate to a little past shoulder width apart and with high elbows your hands should dip down into the water approaching your chest. From here, you should then raise your shoulders toward your ears to allow for an easier recovery where you should then pickup the speed to push your hands back out in front of you. You should NEVER pause while your hands are at your chest.

The Breath

Breastroke breathing should not be a complicated process as you will be breathing with every cycle. The only source of confusion I’ve seen is WHEN to breath. When your hands are dipping under the water you should be pushing enough water under you to bring your head and chest out of the water. One rule that we use is that the coaching staff should never be able to see your face when you breath. So basically, you need to keep your head at a neutral position and not lift your head out of the water. You should be able to use your arms to LIFT your body out of the water.

The Kick

Kicking in breastroke isn’t as difficult as it may look. The most common way of teaching this kick is the “Up – Out – Around” approach.

• UP – Your feet go up towards your rear end
• Out – Your feet turn outward keeping your knees together
• Around – Leading with your feet you bring them around and together (using the insole of your foot to propel you forward). Always make sure to finish that kick (your feet can and should touch)

The Drills

Two-Count Glide Drill

Hold the streamlined (stretched) position of the stroke for a full count of two (one aligator-two aligator). Keep your head down and neck straight. In the breaststroke, be sure not to stop your hands under your body, but only in the extended position. Then, start the pull slowly, pitching the hands outward until they are shoulder width apart, and then accelerate your hands through the power phase (the in sweep), continuing all the way through to the recovery.

It’s a good idea to combine this drill with double underwater pull-outs to increase the feel of gliding in the streamline position.

Two-Kick / One-Pull Drill

Hold the streamline for a second kick in each stroke. While doing the second kick, allow your hands to separate slowly to press your head and chest lower in the water. Keep your chin down, and look down at the bottom of the pool. This will prepare you for a more powerful in-sweep and recovery.

Two-Pull / One-Kick Drill

Take a powerful pull swinging the hips forward and under your torso and then throw your hands into the recovery / streamline while making an exaggerated dolphin kick. Repeat the powerful pull but kick a breastroke kick. Alternate between the two kicks. Notice that the hip motion should be identical between the dolphin kick and breastroke kick.

One-Pull / Dolphin-Kick / One-Kick Drill

As with the drill above, take one powerful pull and throw the hands into the recovery while executing a strong dolphin kick. Then, hold the streamline position with the upper body and arms as you execute a powerful breastroke kick. This drill also emphasizes the undulation of the hips, streamline position of the arm recovery, and power of the kick.

Opposite Hand / Foot Drill

Pull with your left hand only, keeping your right arm extended out front, and kick with your right leg only, keeping your left leg extended out back. Repeat this drill using the right hand and left leg. This drill takes practice, but you will gain a better feel for the “short-axis” nature of the breastroke.