Breaststroke might appear simple, but it’s one of the most technically demanding strokes to master.
The perfect blend of timing, body position, and technique makes it tricky for many swimmers. However, when you get it right, it can feel effortless and smooth.
In this post, we’ll break down the techniques of elite breaststrokers and how you can improve your stroke to swim breaststroke like the pros.
1. Master the Streamline
One of the most critical aspects of a powerful breaststroke is maintaining a streamlined body position. Every stroke starts and ends in this position. The pros consistently return to streamline after every pull and kick cycle, reducing drag and maintaining forward momentum.
To streamline like the best:
- Keep your body straight, with your head down and your legs narrow.
- Point your toes and bring your hands together, overlapping slightly to maintain a smooth, hydrodynamic position.
- Make sure you finish each stroke by gliding briefly in streamline, even if you’re racing.
2. Perfect the Timing: Pull, Kick, Glide
A good rhythm is key in breaststroke. The basic pattern is pull, kick, glide, but the pros do it with impeccable timing. As you pull your arms, initiate the kick just as your hands are returning to streamline. The glide should come after the kick, allowing you to stretch forward and maintain speed.
Key takeaways:
- Focus on pulling with your hands just past shoulder-width.
- As your hands recover, begin the kick, snapping your legs together.
- After the kick, glide in streamline before the next stroke.
3. Keep Your Knees Narrow
Many swimmers make the mistake of letting their knees go too wide during the kick. The best breaststrokers keep their knees aligned with their shoulders, minimizing drag. When you open your legs too much, it creates unnecessary resistance and slows you down.
To improve your kick:
- Bring your heels up toward your butt with your knees close together.
- Focus on driving your legs back in a powerful but narrow motion.
- Flexibility in your hips and ankles can help you perform an effective kick while keeping your knees aligned.
4. Body Position: Stay High in the Water
The top breaststrokers maintain a high body position, keeping most of their body just below the surface of the water. This reduces drag and allows for more efficient swimming. If your legs sink too low, it creates resistance and slows you down.
Tips for better body position:
- Keep your hips just under the water’s surface to stay as horizontal as possible.
- Avoid lifting your head too early during the stroke. Lift your head only when necessary to breathe, and keep it down as you streamline.
- Maintain a level body to prevent your legs from sinking, which can increase resistance.
5. Get the Right Hand Position
Your hands play a crucial role in maximizing power in breaststroke. A common mistake swimmers make is either keeping their fingers too tight or too open. The best swimmers find a balance, keeping their fingers slightly relaxed to grab the most water without letting it slip through.
6. The Secret to a Great Kick: Hip Flexibility
Elite breaststrokers have incredible hip flexibility, allowing them to perform a wide, powerful kick without creating too much resistance. It might look like they’re kicking air because their feet are so close to the surface, but in reality, their flexibility allows them to position their feet efficiently for maximum propulsion.
To improve your kick:
- Work on improving hip flexibility through exercises that target your hip flexors and hamstrings.
- Aim to keep your feet close to the water’s surface, with your ankles flexed outward.
7. Consistency in Stroke: Finish in Streamline
A hallmark of elite breaststrokers is their consistency in finishing each stroke in streamline. Whether they’re racing a 50m sprint or a longer event, every stroke ends in a perfect streamline position. This helps maintain speed and minimizes drag throughout the race.
To achieve this:
- Practice finishing every stroke with a strong glide, even during drills or slow swims.
- Focus on reducing the number of strokes you take per lap. The fewer strokes you take, the better your timing and streamline are.
Final Thoughts: Breaststroke Efficiency Is Key
At the highest level, breaststroke is all about efficiency. The pros make it look easy because they have mastered the fundamentals: streamline, body position, and timing. To improve your breaststroke, focus on:
- Maintaining a perfect streamline after each stroke.
- Keeping your body as horizontal as possible.
- Narrowing your kick to minimize drag.
With these tips, you’ll be well on your way to swimming breaststroke like the pros. Remember, like any stroke, breaststroke takes practice, patience, and attention to detail. Keep refining your technique, and soon, you’ll notice the improvements in your speed and efficiency!
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