If you are a swimmer that would like to participate in competitions, you need to learn how to do the breaststroke. However, because it is such a complex stroke, many swimmers have a tough time doing the breastroke efficiently. 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. Check out the breastroke for beginners article on our site. It’ also very helpful to work with a coach or swimming teacher to guarantee that you’re performing the breastroke correctly. This can be very helpful, as most instructors and coaches will point out what you need to improve in order to get to the next level.
Emily is a 16-year-old competitive swimmer in Lapeer, Michigan. She holds the school record in the 100 meter breastroke. One thing she has noticed is that many of her competitors have a sloppy style in the breastroke. “Keep your elbows out whenever your arms are moved towards your chest. It will give you to momentum to push forward with the next stroke.” At this point your shoulders should be out of the water. Likewise, Emily said intermediate breastrokers can get a little lazy with the feet. She says that you will be much faster if you can get the feet moving correctly.
The main force forward during the breaststroke swim is generated by gliding. At this point, the arms and legs of the swimmer should be held together tight at the end of each stroke. 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. Leg stretches are Emily Emily’s secret to strengthening her legs for this purpose. “Hold it for 10 seconds and then release it to do the other leg. The goal here is to try and get the leg higher each time you do it.
Another trick to increase your speed is to use stretch bands. Wrap them around your legs and perform stretching exercises. All you need to do is tie the ends of the stretch band together before wrapping it around your ankles. You can do this at the edge of the pool by sitting down and stretching your legs in opposite directions. Do this for as long as you remain comfortable. 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. Doing this exercise in the water will not just add strength to your legs, it will also help you to work on and perfect your kicking motion.
As you learn breaststroke in swimming, your legs will learn these motions more effectively if you kick widely. However, a wide kick is not so good for competitive swimmers because the wide leg provides resistance to the next stroke. When your kick is more narrow, each subsequent stroke will have less resistance working against it. The strength of your legs is critical to making your breastroke better, as Emily stated. You can also exercise by performing the lunge to improve leg strength. Stand up straight, and then move forward with one leg until your forward knee is bent at an angle of ninety degrees, moving your body downwards. Pause, rise up and bring your legs together into a standing position. Repeat on your left leg. Most swimming experts feel that performing this routine 25 times per leg, three times per week is advisable. Follow with leg stretches.
Emily has also recommended improving the strength of one’s arms – mostly notably, the triceps. One way to do this is tricep dips. Sit down on the ground and extend your legs forward. Lean back, extending your arms behind you so that you are resting on your hands. Next, push yourself off of the ground with your arms. Hold each lift before releasing for a count of 10.
Obviously, if you want to strengthen your breastroke, the best method is to actually do it. For example, Emily Emily says that she practices for 2 hours each day with her school swim team, and 1 whole hour of each practice is just all about doing the breastroke. You’ll inevitably improve at anything you regularly rehearse. You can break down your practice to concentrate on various components. You may want to try performing the kick ten times, or work on your arms for a period of time in order to give the rest of your body time to recover. Most racers who engage in competition also concentrate on how long they spend making their breastroke turns after every length. For example, in the breastroke it is essential that both legs and both hands touch the wall during the turn. Once they have, immediately pull one arm back in the opposite direction as you push off the wall. At the point of the “push off”, the swimmer’s body should be streamlined and straight in order to achieve a powerful glide motion.
Of course, excessive practice can also harm you. Many swimmers have damaged their knees by working too hard when practicing the breastroke. This is because the force of the kick occurs on the outer side of the knees. This is why swimmers truly need to be aware of what their bodies are telling them. If you are beginning to feel pain, abstaining from heavy practice for a certain period of time might be necessary. In the interim, do stretches and strengthening exercises. And while you are taking a break on the breastroke, there are other strokes you can continue to work on.
In the excitement of a race, it is essential to concentrate on your own efforts. 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. Never look to see how your competition is doing, and focus entirely on your own movements.
If you want to make your breastroke better, you’ll need to efficiently rehearse your fundamental movements. By practicing them wisely and taking breaks when your body tells you to, you will be well on your way to an advanced breastroke.
