Breaststroke Swimming :: The 5 most important things

Summary

This video breaks down the five key aspects of mastering breaststroke technique: 1) Timing—separating the pull and kick phases for better propulsion. 2) Ankle circles—improving ankle mobility for efficiency. 3) Narrow knees—minimizing knee spread for effective movement. 4) Fast breath—quick breaths to reduce drag and maximize speed. 5) High hips—maintaining elevated hips through core strength, flexible lower spine, loose hip flexors, and explosive hamstrings. Viewers are guided through exercises to improve each aspect, with the ultimate goal of achieving faster, more efficient breaststroke swimming.

Takeaways

• 😀 Timing is the most crucial aspect of breaststroke—pull, kick, and glide in that specific order to maximize efficiency.
• 😀 Kicking and pulling simultaneously will result in inefficient movement. The key is to separate these motions.
• 😀 Ankle circles are essential—practice quick and circular ankle movements to enhance propulsion.
• 😀 Keep your knees narrow and avoid opening them too wide or before the ankles. This minimizes drag.
• 😀 Practice narrow knee positioning by laying on the floor and performing slow and fast ankle and knee movements.
• 😀 Take fast breaths during the breaststroke, exhaling underwater and inhaling quickly above the water to reduce time spent in the slower phase.
• 😀 Do not exhale while your head is out of the water; instead, exhale underwater to ensure quick breaths.
• 😀 High hips are critical for speed—ensure your torso stays above the water by engaging your core and using proper technique.
• 😀 Achieving high hips while breathing requires core strength, flexible lower spine, loose hip flexors, and explosive hamstrings.
• 😀 To maintain high hips, focus on exercises that strengthen your core, improve spine flexibility, and loosen hip flexors, such as the Thomas Test and hamstring slides.

Q & A

Why is timing considered the most important aspect of breaststroke?

Timing is crucial in breaststroke because it ensures that the propulsion from the arms and the kick don't interfere with each other. If both actions are done at the same time, the swimmer won't move efficiently. The correct timing is pull, kick, and glide.

What happens if you kick and pull at the same time in breaststroke?

Kicking and pulling at the same time causes the propulsion from the arms and the kick to cancel each other out. This results in slower movement and inefficiency in the stroke.

How can you practice the correct ankle movement for breaststroke?

You can practice ankle circles first on land, then while moving the knees. This will help improve the speed and motion of your ankles, which is essential for efficient propulsion in the stroke.

Why is it important to avoid opening the knees too much during breaststroke?

Opening the knees too much can cause unnecessary drag and reduce the efficiency of the stroke. The best technique is to open the knees just a little and quickly, allowing the hips to do the work.

What is the best way to improve the muscle memory for the ankle movement in breaststroke?

To improve muscle memory, practice the ankle movement on the floor by laying face down, bringing your knees up, and then opening the ankles. Perform this exercise slowly and then quickly, 10 times in each set.

Why is taking quick breaths important in breaststroke?

Quick breaths reduce the time spent with the upper body out of the water, which is the slowest part of the stroke. Breathing quickly allows you to minimize this time and maintain speed.

How should you time your exhalation and inhalation while breathing in breaststroke?

You should begin exhaling underwater before your head comes out of the water to ensure you can take a quick breath when your head is above the surface. This allows for a more efficient stroke.

What factors are crucial for maintaining high hips during breaststroke?

The key factors for keeping high hips are core strength, lower spine flexibility, loose hip flexors, and explosive hamstrings. These elements help maintain the proper body position and reduce drag.

How can you improve core strength for better breaststroke performance?

Core strength is important for lifting your torso above the water. Regular core exercises, such as planks and leg raises, can strengthen these muscles to help maintain high hips during the stroke.

What is the Thomas Test, and how does it help with breaststroke technique?

The Thomas Test is used to assess the tightness of hip flexors. By lying on your back and pulling one knee toward your chest, you can identify whether your hip flexors are tight. Loosening these muscles helps maintain proper body position in the water.