Breaststroke swimming involves a unique combination of arm and leg movements, requiring coordination and practice to master. The YouTube video excerpt focuses on a portion of the arm movement. Here's a breakdown of the breaststroke technique:
The Breaststroke Technique
The breaststroke can be broken down into four main components:
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The Pull (Outsweep):
- Start with your arms extended forward, hands together.
- Sweep your hands outwards, creating a wide arc, keeping your elbows slightly bent. Imagine scooping a large bowl.
- The pull should be powerful and generate forward momentum.
- This is the out-sweep.
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The In-Sweep and Recovery:
- As your hands reach the widest point of the pull, bend your elbows and bring your hands towards your chest. This is the in-sweep.
- Keep your elbows tucked in close to your body during the recovery.
- Extend your arms forward again, returning to the starting position.
- Keep the arms as close together as possible during the recovery phase.
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The Kick (Whip Kick):
- Bring your heels towards your buttocks, keeping your knees relatively close together. Avoid a wide bicycle kick.
- Point your feet outwards.
- Whip your legs outwards and then snap them together in a circular motion, providing propulsion.
- Extend your legs fully to complete the kick.
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Breathing and Coordination:
- Breathe in as you begin the in-sweep, lifting your head out of the water.
- Exhale as you extend your arms forward and submerge your face.
- Coordinate the arm pull with the leg kick for optimal efficiency. Typically, one arm cycle coordinates with one leg kick. Aim to streamline your body position after the kick for less resistance.
Drills to Improve Breaststroke
- Arm Pull Drill: Focus on the arm motion only, either standing in shallow water or using a pull buoy between your legs. This helps isolate and refine the arm stroke. As described in the provided information, "A. Nice drill to isolate."
- Kick Drill: Practice the whip kick on a kickboard to strengthen your leg muscles and improve technique.
- Coordination Drill: Practice the full stroke, focusing on coordinating the arm pull, leg kick, and breathing.
Mastering breaststroke requires consistent practice and attention to detail. Focus on proper technique and coordination to improve your efficiency and speed in the water.
