BODY POSITION DRILLS Because drag is an inherent part of the breaststroke, achieving excellent body position is essential in maximizing the forward motion of the stroke. Focus on arm conditioning and body roll, Focus on high elbow recovery, hand entry and hand acceleration. Allows for focus on single arm and improves rotation. Streamlined and level or balanced body position, Delay pull hand to maintain both hands in front quadrant, Body rotation from waist to generate power, Deliver power through arms with aggressive catch and pull. 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. The pull buoy gives your legs additional buoyancy so that you don’t have to kick and can focus on the arm stroke. Try not to sweep your arms too wide – remember much of the propulsion comes from the legs – not the arms. By. Have fun and think Distance Per Stroke! Doing so should aim your arms downhill into the water, and lead the rest of your body into the glide position. That is fine. From the glide position the hands should be pitched down and out. Make sure your spine is not swayed, positioning your hips too high in the water to begin the kick with your feet submerged. I get more power when I fold at the hips. Sports House 4. Step #3: Teach Breaststroke Pull. Promotes learning the need to rotate the hips in both Freestyle and Backstroke. I am not gliding very far before I float to the surface. Make sure your elbows and wrists are firm. There are seemingly two conditions where this issue improves: underwater video review is implemented or unlimited dolphin kicks are allowed to 15-m. Step 1: Push off the wall preparing to swim breaststroke, arms extended. At the end of each arm cycle, hold your streamline position and preform an additional kick. In the Fast Recovery Breaststroke Pull Technique requires a swimmer to swim with a FAST Tempo. Nov … I can achieve a more continuous stroke with my arms and legs stroking at the same time. Once again, this is an additional drawback of widely positioned feet. Try to maintain the same “dolphining” undulation when you kick as you should have when swimming the full stroke. This shows that you have a good hold on the water, and are using good hand speed. Share with friends. Then execute a quick switch to your opposite side. Focus on rhythm (early hips) and body position. However, most swimmers reach that point when they THINK they are at 10 and 2 o’clock. Glide and rest for three to five seconds. With my face forward, I cannot push off underwater. Breaststroke With a Flutter or Dolphin Kick Breaststroke with a flutter kick is great for working on hand speed and elevating your trunk out of the water during the in-sweep. You are probably looking forward, not down during recovery. The timing and coordination for breaststroke can be summed up with the following sequence: Try to use the lift at the corners to breathe without any independent head movement. Make sure your dolphin action goes through the entire length of your body, not just through your lower legs. To concentrate on the catch phase of the stroke. your shoulders up, then forward and down into the recovery. This indicates your arms are stroking in the collapsed position. It is now accepted that the legs are where the majority of the potential power is in breaststroke, so the arm stroke has evolved into a compact, lateral action, with its main function being to balance the action of the kick, and to facilitate breathing. Work on keeping your elbows high through the entire outsweep corners and then draw your elbows firmly together just in front of your rib cage. Make sure you are looking at the bottom of the pool and not forward during your streamline. Feel the momentum of the stroke follow your arms into their recovery and glide. You may also do breaststroke kick on your back. Your arms and elbows should always stay in front of your body. The one-pull, two-kicks drill will allow the swimmer to maintain a tight streamline position as they add in an extra kick at the first arm cycle (2). You might be dropping your chest too far downward. Heighten the hand position and the catch phase of the stroke and feel the water on the forearm. This drill done well will synchronize movement and develop a smooth, effective style. Allows for concentration on path of single-arm and carry-over to full stroke. This drill uses less energy and assists feel of each arm stroke. The arm stroke is now too fast to fit the kick in after each one. 4. The goal of the following breaststroke kicking drills is to experience positioning and, using the hips, knees and feet most advantageously, maximize forward motion, and minimize drag for the most effective breaststroke kick. Also make sure that your fingertips are pointed forward, not upward. This could mean you are drawing your feet up the middle. Repeat. Step 3: Continue stroking. Kick on your side for a count of 4, 6 or 8 kicks (or counts). Breaststroke is unique in that it is not a continuous stroke. Alternate three strokes butterfly with three strokes breaststroke. This probably means you are raising your chin at this point. If the transition from outsweep to insweep is too gradual, you will not feel it or benefit from it. Freestyle pull drills use both arms, but you can also do a one-armed drill to even out your stroke and practice breaststroke with a pull drill. As your arms begin to extend, and your face returns to the water, drop your chest lower into the water. The goal of the following breaststroke recovery drills is to minimize drag by quickening the transition between arm stroke and recovery, and developing a long, fast and compact recovery that works with the line of the stroke. Created with Sketch. By the “side of the pool”: mimic the mechanics of the butterfly stroke with great precision out of the … While it has remained a simultaneous stroke, many theories about what the arms do have been developed. Try adjusting your knees to be slightly farther apart. 100 easy freestyle. Although your head will rise when you release your chest and draw your heels back, it will probably not rise enough to get a breath until the arm stroke is added later. Make sure you are using flexed feet to kick, and that your kick is following a rounded path. Keep your hands and elbows in front of your chest. : Emphasizes Pull: BR – 1 pull 2 kick: A breaststroke pull and kick (normal stroke) hold a glide position of hands fully extended above head and feet together for 1 count, then take a second kick without moving the hands.Glide again for 1 count. How to Do It: 1. Sweep your hands outward and into the corners. With a straight spine, I am slightly piked at the hips. In this position, your head and chest should be higher than your hips. This could mean that your kicks are both happening before that point. In addition, their feet remain outside of their knees. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position. Enhances hip action and proper leg position. Achieve the downhill floating position. Improvements in breaststroke across the board, over the past twenty years, are largely due to rule changes that allow better use of leverage and the elimination of drag. Steady the rhythm, and swim in the front quadrant of all strokes. Your hands can recover under or over the water but your elbows should remain below the surface. In an effort to overcome drag, and increase forward motion, the breaststroke arm stroke has evolved immensely over time. Also, maintain your hand speed as you change directions. Turns - Staggered Hand Open Turn. Narrow Kick. Try to make your chest join the forward motion of your arms as they extend forward. It is a matter to using your upper body, including your head as a counter-weight to your legs. Speeds up stroke tempo, adds a dolphin like wave motion to the stroke. This way your head and body will work together to maintain the forward line of the stroke. Less. If your core is not unified, your hips will actually limit the lift effects your arms can achieve at the corners. Make sure you are looking at the bottom of the pool during your glide. Howcast. Increase the quickness of your figure eights. Kick. 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