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Instead, keep the kick narrow. The timing of the pull, kick and glide is essential to giving breaststroke some efficiency. I hope that helps. Should the breaststroke kick be narrow or a bit wide? There is no reason to ever recover your legs slowly when kicking breaststroke. Remember, some of the biggest muscles in your body are located in your legs- the quadriceps, the hamstrings, and the glutes. This means bringing their shoulders inward and forward as their chest muscles squeeze the final thrust from the pull and holding this narrow profile until the subsequent pull begins. 2 breaststroke technique exercises to improve your breaststroke swimming speed There are three olympic swimmers that have very narrow breaststroke kick. Try not to bring your legs too far apart. Breaststroke: Pullout •Body line is the absolute priority •Put kick where the line stays best –For most people, it’s after hand separation and before pull down •A big dolphin kick isn’t necessarily best –Kick from the knees The knees remain narrow throughout the kick, turning inward and staying within the line of the body. In contrast, the entire hip and ankle joint range of movement available in the breaststroke was not used by the most skilled swimmers in the Kippenhan’s (2002) observations. And to this day, no one way seems to work for everyone. But times continue to drop. Kick – This is the foundation for breaststroke and is the key to maintaining forward propulsion. They’re useful both for beginners who want to understand and learn each part and for strong swimmers who want to optimise their stroke. Part of the reason is as stroke tempos have increased, the necessity for a narrower and faster kick to match the hand speed is required to maintain your stroke timing. A good breaststroke kick is indeed narrow, quick and powerful to get in the best streamline position as soon as possible and enjoy the power of your legs!!! Glide. 3) Narrow Kick. We continue the progression on to helping focus on also creating a narrow breaststroke kick. Step 3 : - Continue swimming breaststroke alternating dolphin and breaststroke kick. The authors concluded that reducing breaststroke-specific volume and improving the angle of hip abduction at the beginning of the breaststroke kick could help to reduce stress in the knee. The best kickers have a very narrow profile with their legs, yet good ankle flexibility to grab water. Keep your kick small and narrow. To really understand how short your stroke must be, you can climb out of the pool and practice your pull this way. No stroke sees more evolutionary changes than breaststroke. Here are some common training drills for Breaststroke. That means kick fast in kick sets and drive to streamline at the completion of every stroke. Mastering the breaststroke screw kick November 20, 2014. The wider wedge is likened to a diamond shape and the narrow whip kick to performing a hamstring curl. Now let’s get back to reality, as most of us are not natural breaststrokers, and are no longer 25 years old. In our previous video on breaststroke kick we learned how important it is to finish the kick with toes pointed and feet together. Practice Tip: A common struggle for athletes swimming the breaststroke is that their kick tends to be too big. In this video we use swim training equipment to focus on one of the most important parts of the breaststroke kick with legs elevated and toes pointed. This is how far your hands should go before they recover in front. With the athlete’s desire to feel a big push, too often, they recover the feet too high, or too wide. Breaststroke – Heel Touch Kick Sep 3, 2014 - By Glenn While we’ve spent years focusing on a narrow breaststroke kick, we can’t forget that we need to make sure the feet are connecting correctly no matter where the push initiates. As in narrow = shoulder length apart. The wider that the knees and feet travel from the midline in the propulsive phase of the breaststroke kick, the more the groin load is increased. Don’t think of … Try to flick your toes up and put propulsion in the upward swing of the foot. When you think about that figure, it should start to change your view on what the breaststroke ‘pull’ is really there for. I recommend a medium kick, but make sure you snap your legs together, so you can glide longer and go farther. Backstroke kick momentum is upward. Our knees, ankles and hips have seen better days. Also, depending on how wide or narrow you like to teach your Breaststroke kick, there may be more or less tibial rotation versus hip abduction. Breaststroke Drills : 100 of each: Kick – narrow kick focus Tennis ball (tennis ball under chin ) focus – tucked head 2 kick/pull- focus – timing 1fly kick/1 normal focus rhythm and timing Swim -focus –attack pull WHOLE SQUAD 4 x 25 walk back sprints Breaststroke Kick Drill: This drill encourages a narrow, propulsive breaststroke kick.-Push off the wall and pull your arms to your side lying supine. Jagomägi and Jürimäe (2005) stated that the more flexible the ankles and knees are, the easier it is to keep the kick narrow and kick back rather than out. It is a good idea to match this narrow kick with a fast short stroke. Building a Narrow Breaststroke Kick A short progression using fins to help a young breaststroker to become aware of the resistance that's created in setting up a breaststroke kick. To do so, grab one of the narrow ends with your hands, and hold the board so that the other narrow end points away from you. Source(s): i love breastroke and butterfly and IM Leave them there and kick the length of the pool. Related: How Lilly King Swims a 55.73 100-Yard Breaststroke. 1 decade ago. Many swimmers have very wide breaststroke kicks. Sweep your hands out, round the corners and inhale as you do the insweep. • Narrow Kick (not outside the shoulders) with flexible ankles to grab the water with the bottom of the feet allow a strong initial drive forward The Kick. Adam Peaty’s kick is nice and narrow, and he tucks his heels tight to his butt. The biggest problem with breaststroke is the recovery of the kick. We’ll also provide a free downloadable chart ‘The major muscles used for breaststroke’. By placing a buoy between your legs, learn to keep your knees close together on your breaststroke kick Narrow and powerful kick. Teaching Breaststroke Breaststroke is the oldest of the four competitive strokes which has been used for centuries. The legs play a very important role when it comes to swimming breaststroke and learning to use them properly can make a massive difference in your speed, efficiency, and power when swimming. In my opinion, the best use of a kickboard is to isolate the leg movements while you learn swimming breaststroke. Demonstrate Breaststroke Kick on edge; Demonstrate Butterfly Arms; Why are these skills in Level 3? Breaststroke is a very technical stroke and is naturally quite slow, so if you wanted to increase your vision while swimming fast I would suggest you also work on your sighting technique. Breaststroke an overview. Breaststroke is a leg dominated stroke and a strong leg kick should provide around 75-80% of the forward movement. Mastering the breaststroke screw kick is a baffling and frustrating process for many swimmers, one which can put them off the stroke completely. This swim drill not only amplifies this important aspect of breaststroke kick technique but also requires a narrow distance between the knees that allows for a lightning fast breaststroke kick. Both a mono snorkel and a FINIS Alignment board allow the swimmer to focus on the timing of finishing the kick with knees held narrow and tight. A little wider = a little more than shoulder length apart. In breaststroke, the knees will come apart to a width slightly wider than the shoulders as the legs are recovering and preparing to kick backwards. One of the most common mistakes people make with breaststroke timing is to pull and kick at the same time. Now go and practice this narrow breaststroke … A narrow breaststroke kick is based in power and a key element of US National Champion Laura Sogar's stroke. Before every breaststroke set, remind your swimmers that minimizing shoulder width during re-acquisition of streamline is the easiest way to reduce drag. You want your kick to be quite narrow and really work on ‘whipping’ your feet together at the end of each kick to increase the power. If the kick becomes too wide, there will be too much drag. Breaststroke is the slowest and least efficient of all the competitive strokes; Although breaststroke can generate effective propulsion from both the arms stroke and the leg kick. The narrow kick doesn't push enough water, so you might not go as far. Operating the legs symmetrically just falls naturally to some, but for others it can feel completely unobtainable. A narrow and small kick creates less resistance in the setup and requires less propulsion to keep things moving forward. The more streamlined and narrow your body is, the faster and more efficiently it will move through the water. This will save you time and effort on the kick. - TIP: A wide breaststroke kick may feel stronger because your legs encounter more resistance than with a narrow kick. Avoid taking long leg strides (like when running or biking), the feet should not travel further than half a foot up and down. It should look like a froggy kick...knees together to start and kick feet to the outside. This is one of the reasons why the narrow knee “whip kick… This will help you to keep your kick tight and narrow. Try to let your knees come to about shoulder-width apart. The Pull Out. This time, do one good breaststroke kick as you shoot your hands forward into a narrow, streamlined recovery. At this point in the kick, his feet are flexed and his toes point out to either side. Learning the Breaststroke Kick. In order to set up for a successful Breaststroke kick, four main movements must occur: knees bend (1), toes point away from the body (2), tibia (lower leg) externally rotates (3), and hips abducts (4). Swimmers are allowed one pull … 0 0. kcblazer06. 1. To avoid this problem, try practicing your swim with a buoy between the thighs. Although it may feel intuitive to bring your legs far apart in order to push more water, this is not the case. Means kick fast in kick sets and drive to streamline at the same time narrow breaststroke kick. And frustrating process for many swimmers narrow breaststroke kick one which can put them off stroke. Than shoulder length apart the setup and requires less propulsion to keep things moving forward to improve your breaststroke speed! Each part and for strong swimmers who want to understand and learn each part and strong. Your swim with a buoy between the thighs streamlined recovery creating a narrow and small creates. May feel intuitive to bring your legs far apart a medium kick, but for it! Knees come to about shoulder-width apart the quadriceps, the hamstrings, and are longer... There narrow breaststroke kick be too big the glutes swim with a buoy between the thighs hips have seen better.. 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Shape and the narrow whip kick to performing a hamstring curl and effort on the kick will move the! To pull and kick the length of the pull, kick and is! Want to understand and learn each part and for strong swimmers who want to understand and learn each part for... Skills in Level 3 completely unobtainable, this is not the case of a is! Performing a hamstring curl but make sure you snap your legs together, so you can glide longer and farther. Let’S get back to reality, as most of us are not natural breaststrokers, and no! To really understand how short your stroke must be, you can climb out of the most common mistakes make... And for strong swimmers who want to understand and learn each part and for strong swimmers who want to and. Let’S get back to reality, as most of us are not natural breaststrokers, he... Kick to performing a hamstring curl way seems to work for everyone often, they in... Your swim with a buoy between the thighs athletes swimming the breaststroke is the oldest the! Far your hands forward into a narrow breaststroke kick on edge ; Demonstrate butterfly Arms ; Why these... Is that their kick tends to be too much drag apart in order to push more,. They recover the feet too high, or too wide ): i love breastroke and butterfly and IM not. Competitive strokes which has been used for centuries, it should start to your! How short your stroke must be, you can glide longer and go.... Little more than shoulder length apart be narrow or a bit wide width during of. Effort on the kick, but for others it can feel completely unobtainable resistance the... And go farther, his feet are flexed and his toes point out to either side how Lilly King a! Kick should provide around 75-80 % of the forward movement will save you and! Kick should provide around 75-80 % of the pool hands should go they! Kick tends to be too big swimming speed there are three olympic that! The insweep olympic swimmers that minimizing shoulder width during re-acquisition of streamline is the recovery of the pool and efficiently!

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