Strokes - Breaststroke - Aberdeen Dolphins

Breaststroke

Breaststroke The body position The leg action Arm action There are two types; High Lift and Flat. The body position should be as streamlined and as horizontal as possible during the propulsive part of the arm stroke. The hips should be near the surface of the water with the legs in line with the body. The legs should be close together and fully extended. Toes pointing backward. The face and trunk should be in the water and perfectly flat during as much of the propulsive phases of the kick as possible. The arms should be nearly extended when the kick begins and completely extended as it nears completion. The body position changes to accommodate the breathing and the amount of lift will depend on the type of stroke being swam. Hips should remain close to the surface in both types. The leg action. Competitive swimmers require to use the whip kick for speed. Unlike the alternating type kick used in other strokes for balance the breaststroke kick is used for propulsion. The power of the kick depends on the speed of the limb movement and the sweeping action of the feet. Leg recovery. From the extended position the hips drop and the heels are lifted upward towards the buttocks. The bend at the hips should not be reduced more than 130°. The knees will part slightly, preferably within hip width. Feet at this time should turn up and out in preparation for the propulsive stage. Propulsive phase. The kick starts with the feet moving in an outward, backward direction. The knees and hips extend as the force is applied and the kick changes direction by including an inward and downward sweep. The kick should be completed with the legs fully extended. There should be a positive inward sweep so that the feet finish together. There should be acceleration throughout the stroke. With legs fully extended the feet should finish in a planterflexed position as the legs relax. Arm action. The arm action is used to create as much propulsion as possible using both the hands and the arms to fix the water. The hands sweep outwards, downwards and inwards and then stretched forward to the recovery position. Propulsive phase Outward, catch, downsweep. The relaxed arms are in the fully extended position, thumbs should be touching, palms facing the bottom of the pool, fingers pointing forward and the arms close together. The hands turn so that the thumbs drop lower than the rest of the hand. The palms should face both diagonally downward and outward. Hands are then swept outward until the catch position is felt. This is approx. 15 to 22 cm below the surface of the water. From here the elbows bend and the shoulders rotate inward, elbows must be kept high. As the hands reach the deepest point the fingers should be pointing to the bottom of the pool. Insweep. As the hands approach the deepest point they sweep inward, upward and slightly backwards. Acceleration must be maintained throughout the stroke. It is also very important that the pressure is maintained during the insweep. As the hands end the inward sweep the elbow should be brought in towards the chest which should not go beyond the shoulder line. Recovery. On completion of the insweep the hands come together under the chin. The arms are stretched forward close together with the palms facing the bottom of the pool as they fully extend. Arms should be relaxed. Breathing. Should take place as the hands complete the inward sweep under the chin. Exhalation should take place under the water as the arms begin their inward sweep. Timing. When the legs are providing propulsion the body should be as streamlined as possible and when the arms are providing propulsion the back end of the body should be as streamlined as possible (kick the arms forward).
	A Kick Out of You ...by Terry Laughlin Among swimming strokes, breaststroke is unique in one regard: your kick provides a great deal of your propulsion. In all the other strokes, your upper body does most of the work; your legs are just along for the ride. Even though your kick counts for more in breaststroke, it still originates from the same power source as the other strokes - your hips. Step 1. Get in line To set up the next rhythmic cycle, finish the previous cycle in a fully streamlined extension. Slip your body through the smallest possible hole, completely underwater, where drag is less than at the surface. Near the end of your balanced glide, angle slightly up toward the surface. Press on your chest and let your hands slide out to the corners to begin the next rhythmic cycle. Step 2. Use your abs As you break through the surface, "anchor" your hands a bit wider and higher than your shoulders. With your anchoring point as leverage, use your butt, hamstrings, and abs to bring your hips toward your hands, initiating your leg recovery. Using your core muscles to bring your hips forward is more powerful than pulling your arm muscles back. Step 3. "Sneak" your legs As you flex your legs to bring your feet toward your butt, they’ll brake your momentum unless you minimize drag. Keep your legs inside your body’s "shadow" throughout the recovery. Do this by drawing your heels back more than your knees forward. Step 4. Slam your hips Up to this point, you’ve used your anchoring arms and body core to flex and draw a fully extended body line forward. Here, as you crack your knees, your hips begin to shoot forward with great speed and your feet snap toward your butt setting up your kick. All the energy for this action comes from the harmonic up-and-down movement of your torso. Step 5. Flex your feet As your legs reach their maximum flexion, turn your heels in and toes out to get the best hold on the water. The insides of your feet create most of the backward thrust that drives your body forward. At this point, the forward momentum from your hips has been transferred to the upper portion of your body line. Use this momentum to launch your upper body forward, catlike, to an extended gliding position. Step 6. Drive your legs Breaststroke kick drives almost straight back, not out and together. After your fee "grab" the water high behind your butt, use your glutes and quads to drive them back. As you thrust your legs back, don’t arch your lower back. Rotate your pelvis to align your body so it can receive the full energy of your kick. Step 7. Finish firmly Drive your feet together forcefully, as if trying to clap the soles of you feet together. Point your toes and squeeze everything into the tightest body line possible. Lean on your chest throughout the glide to balance your body line. As your hands slide out to the corners, increase the pressure on your chest to flex your body line. This elevates your hips and sets up the "short-axis" rotation that powers the next rhythm cycle.

	Tom Dolan - U.S.A.