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Breaststroke

Stroke Sequence in correct order.

A breaststroke full stroke consists of   one

Arm action with a breath, Leg action into a streamline glide.

(pull. breath, kick, glide)

 

A breaststroke start and turn consist of one

Pull, press, kick , kick and glide.

 

Head position the head is to be held still looking foreword and slightly downwards.

 

Most common faut -head moving, looking up, not streamlined.

 

Body position- Ideally the athlete’s body position should be in line with the top of the water. This will decrease resistance and drag making the whole exercise much easier for the pupil. Breaststroke is known as the slowest stroke specifically due to its natural high resistance body position.

 

Most common fault lower part of the body in most breaststrokers is very low, unless they perform the wave breaststroke, which reduces drag and resistance.

 

The stroke the arms are the very first movement in breaststroke. (Ask young swimmers, “Which part of your body enters the water first” the correct answer is “the hands”. (This is how I get my young swimmers to remember that the arms are the first movement in breaststroke).

After streamlining, keeping the chin glued to the chest, arms stretched out tall and legs stright and toes pointed,

The hand pitch is cupped and hands are turned outwards with the back of the hands touching. As the athlete begins the outsweep (open the gate) the head rises and a breath is taken as the arms are sculled outwards just past the shoulders.

The hand pitch then reverses to the inward-cupped position with the fingertips facing down and in. A small circle is drawn around the area where the face will enter. As the hands meet under the chin the elbows are are drawn in and squeezed together as closely as possible,

Then the heals of the feet are drawn to the bottom with the knees touching, toes turned out, then   a whip kick along with the thrusting of the arms and head forewarad into a streamline glide with knees and ankles touching.

 Pull, breath, kick, glide.

 

Most common fault no streamlining, elbows over extending to touch the side of the athlete, hands positioning incorrect. Timing incorrect. Slipping the catch.

 

Leg action - timing of the leg action occurs as stated in the arm action phase.

 

Most common fault- toes not turned out, not finishing kick off.  

 

Timing – Pull, breath, kick, glide.

 

Most common fault- breathing at the same time as the kick phase.

 

Whole stroke  - remembering that the stroke consists of one pull, one kick into a glide.

 

 

Breaststroke Turn

# To enter the wall on a full stroke the athlete must adjust his/her stroke at the flags. 

# The athlete is to be drilled on the fastest way to execute the turn  

On a FULL stroke.

 

The breast-to-breast Turn 

Before the athlete executes the turn he/she must determine which side they are going to turn to – the right or the left?  As this is the only time they can take a quick glimpse at their competition. 

The athlete is to be drilled on the fastest way to execute the turn, on a FULL stroke. 

If they decide to turn the left they first touch the wall with both hands then quickly drop the left shoulder, 

Sculling the left hand in a circular motion helping the direction change, to the left, 

Then firmly place both feet on the wall and at the same time bring the right arm up and over the water with the thumb of the right hand scraping the side of the head, (answering the telephone) and taking a breath on the wall. 

Pushing off firmly with the feet into a streamline body position, toes pointed, chin tucked firmly on the chest, 

Then a strong outward pull just inline with the shoulders and a press all the way down the centre of the body to brush the thigh with the thumb (as described in the underwater phase of breaststroke), a full dolphin kick is performed at this point, then  

A full breaststroke kick, at the same time as the hands press foreword into the glide phase, 

The hands then turn outwards, 

The chin may now come up off the chest,  

Press all the way out until the hands are inline with the shoulders again, 

At this very moment the head or some part of the athletes body must break the surface of the water before any kick action is performed.

 

A goal time of .80 can be timed as a turn drill, from the hands touching the wall to the feet touching the wall.

  

Hit the wall with both hands evenly,   

A quick tuck and spin, sculling underwater, 

Into a nice streamline body position, Sculling out just past the shoulders, 

Then back into the center of the body pulling and press down the center of the body with a dolphin kick, 

Finish the underwater phase at the thighs, 

Back to underwater recovery along center line of body,                                                 

With a breaststroke kick into streamline.

Back into a good streamline body position, making sure that one part of the swimmers body (preferable the head) breaks the water surface before the hands pass the shoulders in the second outward arm movement into wholestroke       

  

Breaststroke start and turn consist of a, 

PULL PRESS, KICK, KICK GLIDE.

 

BREASTSTROKE  KEY  POINTS: 

Both feet turned out on commencement of kick, 

 Knees inside feet on backward kick, 

          Legs squeezing together on finish of kick,  

                                                                                                        High hips, 

 Long arms in front into a nice glide to front of stroke, 

 Scull outwards past shoulder, 

 Scull inwards around face area, 

 Squeeze in as close to touch elbows touching as possible.