The head should not bounce up and down during this drill. A swimmer really needs to understand that holding their head up high is hard work. Rather, this drill should be done for very short distances with maximum effort. The hands HAVE to get back out front quickly, or the face will drop into the water. The session plan. Affiliate Disclosure, How to Fix and Prevent Breaststroker’s Knee, The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers. To improve your breaststroke technique your body position should be with your head facing forward in line with your body. 2. 5 Excellent Drills for developing all important Hip Drive in Breast Stroke. The swimmer is allowed ONE dolphin kick per pull cycle, continuing to build a proper body rhythm into this drill. Today he shares his favorite breaststroke drill that he picked up from Jon Urbanchek while the legendary coach was at Michigan. For younger swimmers such as our �demo guy," I like to use a pull buoy to allow them to focus more on their arms. I am currently trying to master the breaststroke. Then as you bring your legs together you pause for the glide. You can always search through our collection of “Drill of the Week“. Swimming Breaststroke with the Head in a Neutral Position. #4: breaststroke pull with flutter kick. The ‘wind-shield’ wiper drill is my favorite drill here. To make it more challenging use flip-turns instead of open turns and go on an interval; as Batis adds, “This drill can be very aerobic in nature if you want.”. Purpose: Helps train a flat body with no undulation. 1. Perform 1 regular stroke above the water, and then 1 stroke below the water. The intervals are usually very easy as well, to make sure the swimmer is READY to give maximum effort to the drill. This drill has a tendency to cause the swimmer’s head to tilt up and back, as they try to keep their chin dry. This week’s drill is an old standby that has survived the test of time for well over 30 years. 4. Well, maybe great grandma's breaststroke from 1920—head held up, a nice leisurely scull and that super-wide frog kick. Variations include 2/2, 3/3, and 4/4; it’s not limited to just doing one stroke up and one stroke down. Jan 6, 2015 - When your hand enters the water thumb first, the resulting stroke will push your body out of alignment. In breaststroke, your stroke timing and breathing movement are linked, and are crucial to the efficiency of the stroke. The swimmer will be asked to fight this, requiring him (her) to begin the outsweep part of the stroke IMMEDIATELY. Breaststroke breathing technique is very individual. Fig.2. Head-Up Breaststroke with a Dolphin Kick, is a drill that teaches fast hands not only FORWARD (on the recovery), but also backward, sideways and through the entire part of the pull. Swim Breast Stroke more easily, with Brenton Rickard and Brooke Hanson. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position. 2. This article proposes a series of swimming drills to learn the breaststroke kick.. When swimmers start to get bigger, stronger, and more mature, they can drop the pull buoy, and really hammer this out. 10. The breaststroke of yore bears almost no resemblance to today's aggressive yet smooth and athletic stroke. The pull buoy gives your legs additional buoyancy so that you don’t have to kick and can focus on the arm stroke. Quicksilver Swimming coach and former PAC-10 champion in the 100 breaststroke Andre Salles-Cunha drops an advanced breaststroke drill to help you set up race tempo. An Official Technique VideoSupplier to USA Swimming. Can't anyone do it? All Rights Reserved. The goal is to allow NO part of the head or face to go in the water. Bring your heels back to the point that they touch your fingertips. In breaststroke you are moving faster and more efficiently through the water when you are doing nothing at all – this streamline position is vital. Whereas you previously practiced the breaststroke kick on dry land, you will now practice the breaststroke kick in the water.. To do so, you will use swimming devices, such as swimming noodles and kickboards to help you float in the water.. Arms pointing toward the destination, palms facing down or slightly out, tilted pinky up, thumb down, with thumbs touching. When compared with the longer drills we�ve posted, this starts to play the stroke game from both sides of the equation — long and smooth, or short and powerful. This is a simple drill that helps with the entrance of your hand while you are swimming freestyle. Some coaches and swimmers might argue that drills such as this get the body out of its most effective position, and thus are useless. Then breathe in as you lift your head and shoulders out of the water, on the insweep of the arm stroke. 8 x 50 breaststroke drill on 1:00. Description: Standard breaststroke but the head remains out of the water all of the time. With this drill they really do ‘feel’ how hard it is. 3. Then as you kick on propulsive phase you head rises and you breathe in. Bill Sweetenham explains the perfect drill progression for breast strokers, broken down into sets of 6 x 50m. Head above the water: swim breaststroke keeping your head completely above the water; perform this exercise with a fast arm stroke rate to keep your upper body well up in the water. Great for learning to glide and lots of breath control. 200m Breaststroke kickingThe thumbs are locked and breaststroke kickingWhen they take a breath, just head up Drill 2 200m breaststroke kicking on your backArms up DRILL: Breaststroke kick with a buoy. This article to learn swimming breaststroke shows you how to practice the arm stroke in the water. As you can see from the video, even as fast as our swimmer is turning over his breaststroke, his face is still partially going in. Your legs should be behind you rather than below you. Two-time Olympian Mike Alexandrov stops by with one of his favorite breaststroke sets. Try to look down. Why can I not do it with my head above water? Drill work tends to be done slowly and methodically. It’s offers a great way to focus on fast hands in the breaststroke recovery. This also speeds up the arm pull so it is also a good drill for timing issues. The breaststroke body position looks like a pencil floating in the water. Exhale as you stretch forward on the glide phase underwater. NO PULL OUTS (except for 4th 50) #1: pull w/ body dolphin #2: separation drill #3: 2 kicks, 1 pull, #4: Swim focus on timing Granny Breaststroke. Head-Up Breaststroke with a Dolphin Kick, is a drill that teaches fast hands not only FORWARD (on the recovery), but also backward, sideways and through the entire part of the pull. Swimming Breaststroke With Head Above The Water. 1. At least give them that option, and you�ll probably see more effort on these short, quick sprints. [embedyt] //www.youtube.com/embed?layout=gallery&listType=playlist&list=UUPpmXSYfseQrcSdB0PTgw_w[/embedyt], When National Team Member Brendan McHugh thinks about going FAST… he makes sure he focuses on the initial connection with … READ, If you’re still searching for the ideal breaststroke pull, and most everyone should be, don’t be afraid to go to … READ, 07/05/05 CCB Masters Getting Ready for Tri →. This drill can be readily used by swimmers of almost every level. How to Improve Your Breaststroke Pull. Keep your shoulders, hips and legs as horizontal as possible but slope your body slightly to allow the leg kick to stay beneath the water. Learn why the breast stroke is one of the most relaxing workouts in swimming. To a nonswimmer, breaststroke may look easy. Then with your feet flexed and pointed outward, use a quick motion to trace a rounded sweep with your feet, outward then inward, maintaining water pressure on … Today I have an easy drill to help improve your catch and increase your tempo in freestyle sprints. 1 Arm, 1 Leg Breaststroke: A Drill to Develop Race Tempo Breaststroke. : Emphasizes Pull: BR – 1 pull 2 kick: A breaststroke pull and kick (normal stroke) hold a glide position of hands fully extended above head and feet together for 1 count, then take a second kick without moving the hands.Glide again for 1 count. Head above the water: swim the breaststroke keeping your head completely above the water; perform this exercise with a fast arm stroke rate to keep your upper body well up in the water . After doing this drill, when the body gets back into a more proper position, the arms will work even better. This will help you to improve your timing, glide and propulsion. Repeat. In between lessons I go back to the pool 1 - 2 times a week to practice. Why Do It: © 2020 GoSwim TV. This drill is head up breaststroke. Go as far wide as your elbows will go during the widest part of the pull and keep them there, the forearms will do the work and propel you forward. The leg kick uses your core and abdomen muscles more than freestyle so it’s important to not to let your hips drop in the water. Breaststroke is a devilish stroke: challenging to learn, difficult to perfect, and full of nuance. Begin to kick breaststroke kick on your back. Must mean there’s something to it. BRS08 Category: Heads-Up Breast Pull . DRILLS: PURPOSE: BR – 1 kick 2 pull: A variation of 1 pull, 2 kicks, emphasizing pull. You start by laying on flat on the surface of the water, keeping the elbows close to the surface and moving the forearms back and forth (keeping the wrists lower than the elbows). 3. From ‘The Swimming Drills Book.’ It’s called the head-up freestyle drill. Breaststroke pull with a freestyle kick is an amazing drill to help your freestyle swimming. This can help the athlete discover the stroke that�s best for him or her. Some kids will not be able to hold the buoy because they have no clue which muscles keep their thighs from splaying out. With just a small dolphin kick to hold you up, you�ll also need to speed up your outsweep and insweep to make sure you stay up on top. From watching other swimmers I notice that they can swim breaststroke with effortlessly with their heads above water. The down strokes are not to be done as pull-outs, but with the regular arm motion. In contrast, a common trait of Masters swimmers is that they bring the head up too soon in breaststroke… and leave it there too long. Breaststroke Arms. It�s better to allow the face to go in for a bit, than to allow the eyes and head to tilt back. 4. 1-Arm, 1-Leg Breaststroke: A Drill to Develop Race Tempo Breaststroke. It also gives a great workout along the way. In the regular breaststroke style, the head is kept in line with the trunk all the time. A common trait of really fast breaststrokers is that they initiate the pull prior to lifting their head. Try drills at speed. If you notice that the swimmers are NOT being extremely aggressive with this drill, then it�s time to switch to stretch-cord butterfly. Quicksilver Swimming coach and former PAC-10 champion in the 100 breaststroke Andre Salles-Cunha drops an advanced breaststroke drill to help you set up race tempo. The first part of the wave breaststroke is flat. As you bring your legs up for the recovery is when your head drops under the water to breathe out. When swimming breaststroke, it is essential to position your head and body correctly because it allows you to swim efficiently and also protects your neck from overuse injuries.That’s what we’ll discuss in the following article. It is impor tant to stay level while moving forward. Easier to do it long course, but as Batis notes, the drill can also be done in a short course pool as well. 1. Any movement up or down during the outsweep is detrimental, because it will cause the hips to sink or rise, increasing water resistance. How To Do It Really Well (the Fine Points): When done correctly, this is a very demanding drill. I like to mix 25s of Head-Up Fast Hands with 25s of easy free. The hands HAVE to get back out front quickly, or the face will drop into the water. This should NOT be done for long distances, and the goal is NOT to tire the swimmer. The drill, known as 1 up, 1 down, is designed to improve your distance per stroke, help develop efficiency in the water, and “hit your line.” How to Do the 1 Up/1 Down Drill The legs are just floating behind you, not doing any … 10. This article is part of our series of swimming drills to learn the breaststroke.. As you can see in the video below, we use a pull buoy to learn the arm stroke movements.. Head down, with eyes looking at the bottom of the pool and the top of the head pointing toward the destination. But I believe that teaching your hands, forearms, and entire arm how to produce leverage, or propulsion, is a great way to awaken parts of the arm that are not usually asked to perform. 2. 3. This drill just doing one stroke up and one stroke up and one stroke up one! Then breathe in as you stretch forward on the glide phase underwater you your. 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