Have you ever wondered why breaststroke is a favorite among many, from beginners to experienced swimmers? While it may seem simple, this stroke actually requires quite complex body coordination and requires proper understanding.
This article will guide you through the basics of breaststroke swimming and develop more efficient strokes. It will also help you improve your speed and comfort in the pool through easy-to-follow, step-by-step instructions.
What is Breaststroke?
Breaststroke is a swimming style where the chest faces the water, the arms move sideways, and the leg movements resemble a frog kick. This style emphasizes rhythm, body control, and energy efficiency, not just speed.
It's no surprise that breaststroke is an ideal choice for beginners, triathletes, and those who consider swimming a fitness sport. Its stability and comfort make it suitable for all skill levels.
Technically, breaststroke consists of three main elements: arm movements, frog kick, and breathing. These three elements must move in a harmonious rhythm, like the body's "music" in the water.
When the rhythm is right, the body can glide more steadily and water resistance is significantly reduced. Beginners often encounter problems such as a head position that is too high or lack of leg flexibility, so understanding the fundamentals of swimming is crucial.
Also read: 4 Popular Swimming Styles and How to Do Them
Breaststroke Swimming Technique
1. Correct Body Position Technique
The foundation of all breaststroke swimming techniques is a streamlined body position. Imagine your body as a board floating straight across the water. The ideal body position is:
- Head parallel to the surface of the water, not too high.
- The hips stay close to the surface to reduce drag.
- The chest drops slightly while gliding to maintain stability.
A simple tip: focus your gaze down, not forward. This technique improves balance and reduces water resistance while gliding.
2. Hand Movement Technique
The breaststroke arm movement consists of three phases: pull, open, and push . Here's a simple explanation:
- Pull : Both hands are brought together in front, then pull the water to the side in a semicircular motion.
- Open: Elbows slightly bent, hands wide open as if embracing water.
- Push: Both hands are brought back together in front as a streamlined position.
The analogy is like “opening a door and closing it gently.” This hand movement must be done efficiently so that the body gets maximum thrust without wasting energy.
Hand drills can begin with a pull buoy drill to help you focus on the pull without distracting your leg movements. You can also practice your hand movements at the edge of the pool and do slow pulls to strengthen your technique, slowly and controlled.
3. Foot Movement Technique (Frog Kick)
The leg movement is the “main engine” in the breaststroke. The frog kick is performed as follows:
- The heels are pulled close to the hips.
- The legs are opened to the side like a frog movement.
- Both legs kick in a circle and then close together again.
The key to a frog kick is ankle flexibility. A kick that's too wide or asymmetrical will hamper your speed and rhythm.
Leg drills can be done with kickboard drills using a swimming board to strengthen your kick and maintain rhythm. Additionally, perform ankle drills on land and frog kicks against the pool wall to practice leg propulsion in a more stable position.
4. Rhythm and Coordination of Movement
The breaststroke rhythm can be thought of as a 1–2–glide pattern:
- 1 = Hand pull
- 2 = Leg kick
- Glide = Glide for a moment
As the arms pull, the head rises to inhale. The legs then perform a frog kick to provide propulsion, and the body glides straight forward. This rhythm must be steady for energy-efficient swimming.
Rhythm drills can be done by pulling → kicking → sliding to develop a consistent and efficient flow. You can also count the tempo and safely try out breathless drills to experience the continuity of movement without interruption.
Also read: Swimming Equipment & Its Functions for Training to Competitions
Breaststroke Breathing Technique
Breathing is a crucial component of breaststroke swimming technique . Breathing must be precisely timed, not too fast, and not disrupt body position.
The correct way to breathe:
- Take a breath as your arms pull to the sides, your head lifting slightly.
- Exhale fully underwater.
- Return streamline as the body glides.
Common mistakes in breaststroke swimming include lifting the head too high when inhaling so that the hips drop, holding the breath for too long so that the rhythm is disturbed, and taking a breath at a time that is not in sync with the movement of the arms and legs.
To practice this, you can start with breathing exercises at the edge of the pool using a regular inhale-exhale rhythm, then continue with the 3-inhale-1-exhale drill and the bubble drill to get used to consistent exhalation in the water.
Also read: C atat, This is the Right Way to Swim for Beginners!
Breaststroke Training Tips for Beginners
1. Basic Exercises That Can Be Done
Beginners can start with basic exercises like floating and maintaining a streamlined position to improve stability in the water. After that, focus on arm movements with a pull buoy and leg exercises with a kickboard to build strength and coordination.
Bubble breathing is also important to develop a consistent breathing rhythm while swimming. The key to progress is gradual practice, maintaining correct technique, and always prioritizing pool safety.
2. How to Increase Speed and Efficiency
To improve performance, ensure your body remains streamlined and minimize unnecessary movements to minimize water resistance. Strengthening your core muscles also helps maintain stability, while wrist and hip flexibility improves your range of motion.
Use a consistent rhythm, such as a 1-2-glide pattern, to maintain an efficient flow throughout the swim. Intermediate athletes can add exercises like interval swimming, speed drills, and power kicks to improve leg propulsion and speed.
Improve Your Breaststroke Technique with SVRG Equipment!
Breaststroke swimming technique becomes easier to master when you understand the rhythm of the movements, maintain a stable body position, and practice consistent breathing. With the correct technique, you'll feel more efficient and confident every time you step into the pool.
For a more comfortable and optimal workout, you can use quality swimming equipment from SVRG such as swimsuits , ergonomic swim caps , anti-fog goggles , and noise clips designed to support your performance and safety.
Now's the time to start training more seriously and enjoy every little progress in the water. Continue improving your technique, use the best equipment, and make swimming part of your healthy lifestyle!
