Try using ankle rotation to position your feet, rather than folding at the hip. Keep it up! I end up going uphill in the breathing position. This way your head and body will work together to maintain the forward line of the stroke. Quad 1 Make sure that you are maintaining a firm spine, so that when you do a dolphin down-beat, your upper body goes up, instead of bouncing. Also, realize that the degree of the downhill float is very subtle. 2. Allows for focus on single arm and improves rotation. There is no recovery motion. When you lose the rhythm, stand up and start again. Make sure your spine is not swayed, positioning your hips too high in the water to begin the kick with your feet submerged. This could mean you are drawing your feet up the middle. Again, swim a set of 8 x 25 yards, though you probably will need to rest longer than 20 seconds between swims. I am feeling bubbles during my inward scull. Fold and shrug. Practice maintaining a balanced stroke rhythm and rotation while clearly seeing the target object. In fact, kicking this way produces almost as much drag as it does forward motion, so your gain from each kick is practically nothing, as you go forward, then backward. Also, it is important at this point to draw your heels back, to achieve lift for your upper body. Drill: Underwater Breast Pull This drill is similar to the flat breast stroke pull except that the body is underwater and the head faces the bottom of the pool at all times. For swimmers that have a very wide kick, or kick the water to the side instead of kicking the water back. Step 1: Push off the wall preparing to swim breaststroke, arms extended. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position. Hence, many of the same drills can be used for both strokes and/or combined into one drill. The top arm (on the surface of the water) should be relaxed at your side with your hand on your hip and out of the water. Try to maintain the same “dolphining” undulation when you kick as you should have when swimming the full stroke. It is important to make a smooth transition from the breathing position into the streamlined glide. It is also fine if your palms face down. Howcast. The In-Sweep Breaststroke Drill is another sculling drill, and is effective at improving … Assists synchronising arm speed with kicking on side. When you keep the soles of your feet positioned so they push against the water throughout the rounded sweep, outward, then inward, some people are able to clap the soles of their feet together at the last moment. Shrug your shoulders up then down and forward, and, shoot to streamline. Head Above Water. However, over-focus on technique and timing can cause swimmers to ‘go through the motions’ and miss power in their kick or pull. Beginning your inhale in the praying position encourages a drag-producing pause before the recovery. Think of a knife spreading peanut butter on a slice of bread. You might be dropping your chest too far downward. From ‘The Swimming Drills Book.’ Poolside. The resting phase in the breaststroke comes after the recovery, during the glide. When you do this, you then have to do an additional step of swinging them laterally outward to prepare for the power phase. Focus on arm conditioning and body roll, Focus on high elbow recovery, hand entry and hand acceleration. Have fun and think Distance Per Stroke! Breaststroke is known for its unique “frog kick,” that requires you to flex your feet rather than … Set up to shoot into line •Have to find balance between the two –Pulling too much can compromise body/hip position and decrease speed –Pulling too little so you’re definitely not getting stuck doesn’t help propulsion. This drill uses less energy and assists feel of each arm stroke. As your arms form an arrow beyond your face, there is a perfect space for your head to return to the water between your arms as you kick. Some swimmers successfully position their knees a bit wider than shoulder width apart, but they still keep them stable through the sweep of the power phase, until the very end when the legs straighten. Spend half as much time in the breathing position as the glide position. In this position, your head and chest should be higher than your hips. Drive the rotation of your stroke with your hips. Breaststroke Pull •Two purposes: 1. Sydney Olympic Park. As your hands round the corners, preparing to sweep inward quickly, feel your body position change, and your upper body rise. Descend your score by taking less strokes and/or completing the 50 in less seconds with each successive 50. By producing an integrated rocking motion between the head and legs, with the hips as stable as possible in the middle, the productivity of the arm stroke, kick and glide is increased, and points of potential drag are minimized. Keep your elbows high at the surface of the water, and sweep your hands underneath (this is known as the “windshield wiper” drill). If your core is not unified, your hips will actually limit the lift effects your arms can achieve at the corners. The bottom line is that for a streamlined recovery, the arms and hands should slice through the water and form a narrow leading edge in front of your body. To overcome this drag, the breaststroke recovery must be an active part of the stroke, rather than a resting phase, as in other strokes. Make sure you are kicking with flexed feet, and that your body position during the glide is downhill. My elbows don't stay high when I sweep inward. I lose my hold on the water as I change directions. Looking at it in terms of swimming a few strokes, it probably is easier. A common buoy is a figure-eight shape, but they come in a wide range of shapes and sizes. Achieving an advantageous breaststroke glide position, Feeling effective core tension and stability, Using ankle rotation to keep hold of the water, Using your senses to recognize a productive kick, Learning to feel the water with the forearm, Understanding the changing elbow position, Recovering with the rocking motion of the stroke, Eliminating any pause between insweep and recovery, Learning the correct timing of the inhale, Transferring power through the rocking action of the stroke, Maintaining the forward line of the stroke, Using the most efficient breaststroke timing, Learning the correct sequence of stroke actions, Avoiding cancelling out the effect of one stroke action with another, Practicing the correct timing of the breaststroke, Recognizing when to start the next stroke, Using momentum to rest and benefit the next stroke, Learning to rest during the glide instead of the recovery. Kick on your side for a count of 4, 6 or 8 kicks (or counts). My head goes back into the water before my hands recover. 3. Make use of the whole thing to produce the most forward momentum. Two Kicks, One Pull: Two kicks and one pull is a classic breaststroke drill that lets you focus on your kick and improve your streamline position underwater. When your hands meet in the middle, your elbows can fold in toward your sides. Then at 10 and 2 o’clock. It should be forward, not upward. A good rocking motion does not have to be extreme to be effective, it just has to be a unified body action, so each stroke action works as a counterbalance to the others. By correctly sequencing and balancing the actions of the arm stroke, breathing, kick and glide, each individual action of the stroke works better. Fig.2. Just make sure that you are not lifting that water upward, or you will be creating drag. Repeat. Because drag is an inherent part of the breaststroke, achieving excellent body position is essential in maximizing the forward motion of the stroke. Breaststroke Pull (Arm Movement) The arms move through three main phases namely the outsweep, insweep, and the recovery phase. Heighten the hand position and the catch phase of the stroke and feel the water on the forearm. Be sure your arms are aligned forward from the shoulders, elbows and wrists. When you need a breath, stand and breathe, then resume your floating position. On the next stroke, start your dolphin down-beat at the same point. I am getting a lot of bubbles in my outsweep. Sometimes squeezing your buttocks together helps. Use your hands in the same way, from one side of the bread to the other, and then back again. Also like freestyle, balance on the short axis in order to keep hips at the surface of the water. Allow your chest to be low through the recovery, and high during breathing. Breaststroke is clearly a blend of ideal technique and timing. If your hands have already left the long position during the outsweep, the insweep will be slower and less effective. Breaststroke Arms. Feel the shrug forward add momentum to your recovery and glide. Either way, her arms are extended straight, thumbs together, wrists slightly flexed and hands angled down. This is a great “AB” workout. 11 and 1 o’clock are the correct entry points. Step 1: Push off the wall preparing to swim breaststroke, arms extended. Begin your arm stroke, sweeping out, then accelerate around the corners, and in towards the middle to the praying position before recovery. Sweep out, then in. Backstroke, like freestyle, is swum on the side, not the back. It is therefore even more important to make the most of the space that you have to work with by applying pressure throughout the three dimensional space. This drill will help you work on timing WHEN to start lifting the head to air in breaststroke. Achieve the downhill floating position. Created with Sketch. Your hands should then sweep back in to the body as though they were to meet at the upper chest. Without a board, keep your hands extended, at your side. I can't see my stroke when my hands are under my chest. The goal of the following breathing drills is to learn the correct timing of the breaststroke breathing and to unify the head and body into a single action that benefits the stroke. Some swimmers have tried to avoid drag by developing over-the-water recovery styles, with varying degrees of success. With my arms down, I can't keep my face up. Kicking without a kickboard will allow you to perform your kick in the same body position of the stroke. Unlike other strokes, the kick in the breaststroke produces more forward motion than the arm stroke. This can be done using both arms, or just one arm per lap, or other variations. Choose a pull buoy, a foam flotation device, that is a comfortable fit for your body. Your hands are acting like propeller blades, and subtle changes in hand pitch and speed will change your body position and speed. It also has a great deal of potential drag. 1. Simply download my book ' How To Swim Breaststroke' and a get a full set of breaststroke drills, covering all strokes parts, from body position to timing and coordination. Yes, this is an additional drawback of swimming face forward. Synchronises grab, pull, body roll and swimming in front quadrant. This move turns into the insweep. While it has remained a simultaneous stroke, many theories about what the arms do have been developed. In this way, your effort is reduced because you don't have to start the next stroke from a still position. Use stable hips to do the dolphin kick. The water line should be around the forehead and chin, not the ears and top of head. Of all four competitive strokes, breaststroke requires the most precise coordination to overcome the inherent drag in the stroke, in order to produce good forward motion. Focus on rhythm (early hips) and body position. With my face forward, I cannot push off underwater. Created with Sketch. Use a quick arm stroke to achieve lift to breathe while looking at water. It does take practice. Helps correct hand entry position & deep entry. Check that your hands are completely submerged. Begin your arm stroke, sweeping out, maintaining firm wrists and high elbows. Look not further. No “karate-chop” hands allowed! Turns - Staggered Hand Open Turn. 3. Also make sure you are changing the pitch of your hands, going into the corners with your thumbs down, and coming out with your thumbs up. This is not an easy drill, but with practice, you will master it. Make complete use of your flexibility. Let it relax back into the water, in line with the rest of the upper body. It could also mean that your feet are not flexed just before the power phase of the kick. Builds strength, speed of arm recovery motion. Here are a few simple breaststroke drills that will help you improve your timing and maximize your speed. Feel the momentum of the stroke follow your arms into their recovery and glide. Like freestyle and backstroke, the core is the center of power, but in breaststroke, there is no side-to-side roll, instead, there is a tipping or rocking type motion. Enhances hip action and proper leg position. Breaststroke drills for every level of swimmer. Step 4: Continue practicing until you achieve your inhale as your face naturally rises to its high point. It’s a good idea to combine this drill with double underwater pull-outs to increase the feel of gliding in the streamline position. Generate propulsion 2. I get more power when I fold at the hips. This is a great way to get into a rhythm and promote full rotation along the long axis. Then, drop your chest down and forward, as you move into the recovery. Practice flexing your feet more, achieving a right angle to your ankle, curling your toes upward, and pitching your feet outward before you kick. Improves hand speed through water on backstroke. Try adjusting your knees to be slightly farther apart. Then when you leave the wall, move your legs together as quickly and smoothly as possible, to bump into the least water possible. Pressing the T is now something that happens in the middle of the upper-back instead of the breastbone. Doing so should aim your arms downhill into the water, and lead the rest of your body into the glide position. Focus on the timing the down-beat of your two kicks to the two key points in the arm stroke: the widest point and the narrowest point. Try to use the lift at the corners to breathe without any independent head movement. Allows for concentration on path of single-arm and carry-over to full stroke. When you return to swimming with an open palm, your hands will feel as large as kickboards! To concentrate on the catch phase of the stroke. Breaststroke timing and coordination is a continuous alternating action, where one propulsive phase takes over as one ends. Also make sure that your fingertips are pointed forward, not upward. The glide is the beginning and ending position of the stroke cycle and is the foundation of breaststroke swimming: your body is in a straight line with your legs and arms extended, your face is in the water, and your body is prone. Instead, look down and accelerate your insweep faster to clear the water for the inhale. Note that your swimming strokes are a combination of sculling motions that allow you to hold the water as your large body core muscles act as the engine. Achieving an effective rocking motion requires the swimmer to maintain a stable hip position, while the head and legs switch back and forth between the extremes of the tipping float. This stroke produces very few waves, so your mouth just barely has to clear the water. My kick starts as my arm stroke recovery starts. Also, maintain your hand speed as you change directions. 4/6/8-COUNT DRILL – This can be done for both Freestyle and Backstroke. 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