The best swimmers have a balance between generating propulsion and decreasing drag by keeping their profile narrow in the water. Keep your shoulders, hips and legs as horizontal as possible but slope your body slightly to allow the leg kick to stay beneath the water. Getting breaststroke right isn't easy. They stop and start too much. 5 5. comments. Try your best to learn these techniques below. Breaststroke depends on a powerful kick. Breaststroke Swimming Swimming Strokes Breathing Techniques Breath In Breath Out Breathe Coaching Exercise Health Fitness. Kick refers to the power phase of the kick. The breaststroke kick is the kick used by breaststroke swimmers. The following video shows an underwater view of Kosuke Katijama during an 100m breaststroke race. Breaststroke timing consists of 4 main phases, namely the pull, breath, kick, and glide. Your arms are extended forward. To properly swim this stroke, body alignment and timing are critically important. Your goal on this drill is to keep moving forward at all times. BREASTSTROKE DRILL “The breaststroke is very important to be broken down into three steps: your pull, your kick and your glide,” Christian says. That reason has to do with coupling motions. If you are a visual learner, click here to watch a video tutorial, but… Streamlined bounce just to help make the next instruction clear, which is to do breaststroke kick on the back. The following video shows an underwater view of Kosuke Katijama during an 100m breaststroke race. The breaststroke kick has discrete power, glide, and recovery phases, unlike the flutter and dolphin kick, which are continuously propulsive in both up and down phases. When the knees are fully flexed, rotate the feet into the ‘hooked’ and ‘V’ position, ready for the propulsive part of the kick. Following which, all movements of the legs shall be simultaneous and in the same horizontal plane without alternating movement. hide. hey swimmers, do you feel as if you kick before you pull or pull before you kick? SW 7.5 The feet must be turned outwards during the propulsive part of the kick. There is another really important reason why a fast kicking cycle in breaststroke is very critical. The athletes core strength and streamlined position in the water aid in the swimmers power forward. The breaststroke is unique in that it is the only one of the four competitive swim strokes where the recovery (that is, the non-propulsive setup part of the stroke) takes place underwater. The glide is formed when the legs and feet are together and the arms are fully extended with the hands held together. The legs and feet then come together to glide momentarily. This drill is done by starting in streamlined position, 2 kicks and glides underwater, one stroke and kick above the water, and then go under and repeat. Fix your breaststroke timing by getting the 'pull, breathe, kick, glide' sequence just right for a smooth and efficient swimming stroke. 100% Upvoted. Breaststroke. Breaststroke should follow a pull-breathe-kick-glide sequence. It is this glide that gives breaststroke its smooth effortless movement through the water. Stroke refers to the arm stroke, outsweep, corners and insweep. For someone like Adam Peaty who swims with a Fast Recovery stroke and a tempo of 55+ strokes per minute, he does NOT skimp on his glide and neither should you.. Breathe refers to the inhale. To improve your breaststroke technique your body position should be with your head facing forward in line with your body. This thread is archived. That means they spend more time in the more desirable streamline or glide position. share. The key to a powerful breaststroke is the timing you use. It is important to break down strokes as you introduce them, following the BLAB method (Body position, Legs, Arms, Breathing). In Breaststroke kick, there are 6 phases that happen quickly, so it is sometimes hard to focus on one thing. Breaststroke Arms with Flutter Kick. Adam Peaty has changed the way we look at sprint breaststroke with his freaky athleticism and incredibly fast stroke-rate. And to this day, no one way seems to work for everyone. During the glide the body is in a tight streamlined position with the 4 H’s near the surface of the water. save. These distinctions provide an advantage to breaststrokers who focus on the motions between the propulsive phases. report. Let’s put that into words- So here to help you we have a range of tips and video for legs and arms to help get the most from your breaststroke. While at a first glance its technique may look simple, there are a few subtleties to take into account for the kick to be executed with maximum efficiency. Match each step in the sequence to the breaststroke in your mind. Basic Breaststroke Breathing Technique for Beginners. Breathing Breaststroke involves a strong kicking action, where the legs move simultaneously and on the same horizontal plane. Arm cycle; 3. Gliding work Have students push off from the wall with their face submerged, arms out in front and exhaling. The part of breaststroke that is the most efficient is the glide phase after the kick and the arm recovery. No stroke sees more evolutionary changes than breaststroke. Bed the knees and draw the heels towards the buttocks, ensuring the knees aren’t being brought to the stomach. This will ensure your kick finishes at the same time as the recovery phase of your arms, allowing you to end in a glide position. These instructions detail the arm stroke, recovery, kick, and breathing components of the breast stroke. Breaststroke timing can be broken into 3 stages: pull, kick and glide. The best kickers have a very narrow profile with their legs, yet good ankle flexibility to grab water. The breaststroke kick is the kick used by breaststroke swimmers. There is no reason to ever recover your legs slowly when kicking breaststroke. While at a first glance its technique may look simple, there are a few subtleties to take into account for the kick to be executed with maximum efficiency. breaststroke leverage drills 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 3) Narrow Kick. An efficient stroke will significantly reduce wasted energy output through less drag in the water and a cleaner execution of hand and arm entry and recovery. Arm Recovery. Timing; 4. Master the breaststroke with these seven tips for improving breaststroke technique from some of the best breaststrokers on the planet. The leg kick uses your core and abdomen muscles more than freestyle so it’s important to not to let your hips drop in the water. When used in competitions, swimmers face the water, jump in then glide for a while before starting the strokes. Try to bring the feet back to the buttocks without breaking the surface with the knees. Adam Peaty does a great job at this, although the time he spends in streamline changes dramatically depending on the length of the race. Speed in breaststroke comes from a powerful leg kick and an efficient glide. Kick on your back, watching to see if the knees break the water surface. If you can remember one key mantra — pull, breathe, kick, glide — then you’ll be off to a great start. New comments cannot be posted and votes cannot be cast. The athlete should perform the pull pattern, then as the arms are reaching full extension the kick should propel the swimmer forward. Most breaststrokers struggle with maintaining a steady speed in the water. There are three patterns in use; glide, continuous, and overlap timing. Stay right at the surface, and allow your body to glide in streamline at the end of each kick. If the kick becomes too wide, there will be too much drag. Here is how I like to think about it, breaststroke is about 20% arms and 80% kick. For the best results, the swimmers glide under the surface of the water either straight or with a kick in the legs such as the flutter kick or the dolphin kick to gain speed before starting the stroke. The glide is key; this is where to put the emphasis. Initial Position – Glide; Recovery; Catch; Out sweep; In sweep; Legs lift and go back into the glide; Initial Position Initial Position – We consider that the initial position is the glide position. Related: How to Swim Breaststroke with Perfect Technique. A simple trick that will help you to master your breaststroke timing is this- the arms are propulsive while the legs recover, and the legs are propulsive while the arms recover. May start the ‘Kick, Pull, Glide’ or better ‘Kick, Pull, Slide’ mantra to get it into their heads. The rules for the Breaststroke pullout has changed A LOT over the past few years. In no other stroke is the kick as important as it is in breaststroke. Leg kick; 2. An entire article will be devoted to the techniques and capabilities that result in great breaststroke kick propulsion. Introduction: This section will walk you through the process of correctly swimming the breaststroke. Part of the reason is as stroke tempos have increased, the necessity for a narrower and faster kick to match the hand speed is required to maintain your stroke timing. Below are some drills that can be used for breaststroke. That Breaststroke is a KICK-DRIVEN stroke.You can only increase your tempo, based off of how fast you can get your feet TO and THROUGH the next kick. The Kick. Simple drills. In breaststroke the upper and lower extremities work together to create a sweeping motion to bring the body forward in the water. Stroke, breathe, kick, gliiiiiiiiide, drawing out the word glide, so it takes as much time to say as the three previous steps combined. But times continue to drop. A big part of this comes down to not recovering the arms fast enough, and that is exactly what this drill addresses. Glide Kick is a great drill for teaching you to finish each kick and for teaching you how long to hold the glide between kicks. Breaststroke leg kick has a powerful whip action with the heels and soles of the feet providing the surface area with which to push against the water. Keep your hands and arms in streamline and simply kick breaststroke, making sure to finish each kick. 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