Breastroke Drills
Posted by LD on December 7, 2010 under Breastroke | 
97 Comments to Read
Any swimmer who is interested in competition needs to know how to perform the breastroke. However, because it is such a complex stroke, many swimmers have a tough time doing the breastroke efficiently. Once you teach yourself how to perform this efficiently, it will become much easier to win races, beat your own records, and have a great time doing it. The best place to start is to find out whether or not you are doing a proper breastroke. Begin by reading our “breastroke for Beginners” article that is featured on our website. Additionally, it is a good idea to have a certified swimming instructor or your swim coach watch your moves to ensure that you’ve got it down. This can be very helpful, as most instructors and coaches will point out what you need to improve in order to get to the next level. A 16 year-old competitive swimmer from Lapeer, Michigan named Emily has some great tips to share. Emily is the current record holder at her school in the 100-meter breastroke. One thing she has noticed is that many of her competitors have a sloppy style in the breastroke. For example, she points out that the elbows should really be “out there” when the arms are pulled into the chest. Emily says that by keeping the elbows out, you will have more momentum to push ahead into the next stroke, with your shoulders out of the water at this point. Intermediate swimmers can get what Emily calls “lazy feet” when doing the breastroke. She says that you will be much faster if you can get the feet moving correctly.
The power to move forward in the breastroke comes from the glide. At this point, the arms and legs of the swimmer should be held together tight at the end of each stroke. If you want to execute a stronger glide, it’s vital to kick more strongly with your legs. Emily said a great way to strengthen the legs is to stretch them. “Hold it for 10 seconds and then release it to do the other leg. The goal here is to try and get the leg higher each time you do it.
Another trick to increase your speed is to use stretch bands. When you perform your stretching exercises, wrap the bands around your legs. For example, tie the ends of the band together and then wrap it around the ankles. You can do this at the edge of the pool by sitting down and stretching your legs in opposite directions. Repeat as long as it feels comfortable to you.
These bands can be used while in the water as well. With the stretch wrap’s ends tied together, you can use it around either your thighs or your ankles. Leg motions can be rehearsed with a kickboard. Doing this exercise in the water will not just add strength to your legs, it will also help you to work on and perfect your kicking motion. As you’re teaching yourself the breastroke, your legs will learn these motions more effectively if you kick widely. Swimmers who engage in competitions don’t want to employ a wide kick however, as this will impede their momentum. When your kick is more narrow, each subsequent stroke will have less resistance working against it. Leg strength is an important element that will help you to improve your breastroke speed. Another exercise you can do to strengthen the legs is the lunge. Stand tall, then lunge forward with your right leg and lower your body down so your right knee is at a 90 degree angle. Hold this position for a moment, and then move both legs back together. Repeat on your left leg. Many swim coaches recommend doing these three times each week, working up to 25 lunges per leg. This is followed by leg stretching exercises.
Emily also recommends stretching and strengthening the arms, especially the triceps. One way to do this is tricep dips. Sit down on the ground and extend your legs forward. Lean back, extending your arms behind you so that you are resting on your hands. Use your arms to lift your seat off the floor. Hold this for ten seconds before releasing.
Of course the best way to improve your breastroke is to just do it. For example, Emily Emily says that she practices for 2 hours each day with her school swim team, and 1 whole hour of each practice is just all about doing the breastroke. The more you do anything, the better you will be at it, she said. During your practice, spend a certain amount of time on each aspect of this stroke. For example, try doing 10 length of just the kick (using a kickboard) or four lengths of the pull (the arms) can help strengthen weak spots while giving the other extremity a rest.
One aspect that Emily and other competitive racers focus on is the turn at the end of each length. For the breastroke, it is critical that both hands and both legs touch the wall. At that point, the swimmer should pull one arm back immediately in the other direction as the swimmer pushes off against the wall. When that push-off happens, hold your body as straight and streamlined as possible for a more powerful glide.
Just remember that while a strong push off is good, too much can be bad. Many swimmers have damaged their knees by working too hard when practicing the breastroke. Most of the force that occurs during the kick is done on the outside of the knees. This is why swimmers truly need to be aware of what their bodies are telling them. If you are beginning to feel pain, abstaining from heavy practice for a certain period of time might be necessary. In the interim, do stretches and strengthening exercises. And while you are taking a break on the breastroke, there are other strokes you can continue to work on.
In the excitement of a race, it is essential to concentrate on your own efforts. Prior to the race, be certain to stretch, and don’t lose your confidence or calm. After you’ve entered the water, ignore everything else. Don’t ever fall into the temptation to turn your head and see where your competitors are throughout the race. If you want to make your breastroke better, you’ll need to efficiently rehearse your fundamental movements. By practicing them wisely and taking breaks when your body tells you to, you will be well on your way to an advanced breastroke.
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