If you are a swimmer that would like to participate in competitions, you need to learn how to do the breaststroke. While it really is a very complex stroke to learn, it is important to learn how to do it properly. 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. You should start out by reading the articles on our website about doing the breastroke if you are a beginner. You should also check with a certified swimming instructor or coach to make sure you are doing the moves properly. They’ll be able to pinpoint any small mistakes which might be hindering your progress.
We spoke with Emily Emily of Lapeer, Michigan, who is a competition swimmer and sixteen years old. Emily currently holds the school’s record when it comes to the 100M breastroke. She said many swimmers are a bit sloppy in their movements. “When the arms are in to the chest, keep those elbows out there. This movement can help you maintain your momentum for your next stroke forwards.” This should push your shoulders above the water. Also, Emily mentioned that some swimmers don’t use their feet effectively. “You’ll become much faster if you concentrate on your feet as well.”
The main force forward during the breastroke is generated by gliding. The glide comes at the end of each stroke and at that point your arms and legs should be tight together. Swimmers should workout to strengthen their legs in order to get a more powerful kick, which will result in a much more powerful glide during the stroke. Emily said a great way to strengthen the legs is to stretch them. “Hold each leg in a stretched position for ten seconds before releasing them. For each subsequent stretch, try to stretch further and for a longer amount of time.”
Stretch bands are another way to improve your speed. When you perform your stretching exercises, wrap the bands around your legs. Try wrapping bands around your ankles and tying each end of these bands together. If working outside the pool, sit down and try stretching your legs apart. Repeat as long as it feels comfortable to you. These bands can be used while in the water as well. Tie each end of these bands together, and the other end around the thighs or ankles. Leg motions can be rehearsed with a kickboard. The beauty of doing these exercises in the water is that not only will they strengthen your legs; it will also help you perfect your kick.
As you teach breastroke to yourself, 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. You will get a lot less resistance and learn to move further in each stroke if you can manage to narrow your kick. Leg strength is an important element that will help you to improve your breastroke speed. The lunge is another exercise that can be used effectively to strengthen your legs. 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 the position, then rise up and return again to the tall standing position. Repeat on your left leg. Many swim coaches recommend doing these three times each week, working up to 25 lunges per leg. Lunges should be immediately followed with leg stretches.
Other exercises should be used to help strengthen and stretch the arms, especially the triceps muscles. Triceps dips are excellent exercises to do just that: Sit on the floor with your legs in front of you. Now, lean your body backwards and extend your arms backward, resting your body’s weight on them. Lift your bottom off the floor simply by using your arms. Hold each lift before releasing for a count of 10.
Of course the best way to improve your breastroke is to just do it. Emily practices swimming with her high school swim team two hours each day, one hour of which is devoted to the breastroke. Emily says that the more she does it the better she is at doing it. You can break down your practice to concentrate on various components. 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 breastroke turn at the end of each length. For the breastroke, it is critical that both hands and both legs touch the wall. Once they have, immediately pull one arm back in the opposite direction as you push off the wall. Once you’ve pushed off, keep your body in a streamlined, straight position as best as you can in order to keep your glide going.
Of course, excessive practice can also harm you. There are countless stories of swimmers who injured their knees from overdoing it on the breastroke. The outer angles of your knees receive the greatest amount of force during your kicks. You need to learn how to listen to your body and if it begins to hurt you need to learn how to take a break from doing the breastroke all together, even if that means quitting it for 1-2 months while you heal. Meanwhile, you can still perform some strength exercises and stretches. There are always other swimming strokes to focus on.
During the course of a race, it’s important to focus on yourself. Make sure you stretch before the race and try to stay relaxed and confident. You need to be single-minded and only focus on what you are doing once you get in the water. Don’t ever fall into the temptation to turn your head and see where your competitors are throughout the race.
The best way that you can improve your breastroke is to focus your time and energy on the basic fundamentals of the stroke. You’ll be able to move on to the advanced breastroke by listening yo your body and rehearsing intelligently.