Breaststroke Technique: 5 Common Mistakes to Avoid

Introduction

The breaststroke is one of the most technical strokes in swimming, requiring precise timing and coordination between the arms, legs, and breathing. Despite its seemingly simple appearance, many swimmers make common mistakes that hinder their performance. Identifying and correcting these errors can lead to improved speed, efficiency, and overall stroke mechanics. Here are five common breaststroke mistakes to avoid, along with solutions to help you refine your technique.

1. Incorrect Timing Between Arms and Legs

• Common Mistake: One of the biggest errors in breaststroke is poor timing between the arm pull and leg kick. Many swimmers either pull too soon or kick too early, disrupting the flow of the stroke.
• Why It’s Important: Proper timing is essential for maintaining momentum and reducing drag. The key is to ensure that your pull and kick complement each other rather than working against each other.
• Solution: Focus on the “Pull-Breathe-Kick-Glide” sequence:
  • Start with the arm pull, then take a breath as your arms sweep out, followed by the leg kick. Finish with a glide before starting the cycle again.
  • Practice drills like 2 Kicks, 1 Pull to help you isolate and improve your timing.

2. Lifting the Head Too High During Breathing

• Common Mistake: Many swimmers make the mistake of lifting their head too high out of the water to breathe, which causes unnecessary drag and slows them down.
• Why It’s Important: Lifting the head too high forces the body to sink lower, increasing resistance and breaking the streamline position.
• Solution: Focus on a low, forward-facing breath:
  • As your arms sweep out, lift your head just enough to take a quick breath. Keep your chin close to the water’s surface to maintain your streamline.
  • Practice head position drills, where you consciously focus on keeping your head low during the breathing phase.

3. Kicking from the Knees Instead of the Hips

• Common Mistake: A common error in breaststroke is initiating the kick from the knees rather than the hips, which leads to a weak, inefficient kick.
• Why It’s Important: The power of the breaststroke kick comes from the hips, not the knees. Kicking from the knees creates more drag and reduces propulsion.
• Solution: Focus on a hip-driven kick:
  • Start the kick by bending your knees slightly, then sweep your legs in a circular motion using your hips to generate force. The heels should move toward your buttocks before extending outward and snapping together in a powerful, streamlined position.
  • Practice kick drills, like holding onto a kickboard and focusing solely on using your hips to initiate the movement.

4. Neglecting the Glide

• Common Mistake: Many swimmers rush through the stroke, neglecting the glide phase. This results in wasted energy and reduced efficiency.
• Why It’s Important: The glide phase is crucial for maximizing the distance covered with each stroke. It allows you to maintain speed while minimizing resistance.
• Solution: Emphasize the glide:
  • After completing the kick, extend your body fully and glide for a brief moment before starting the next stroke cycle. Focus on staying streamlined during the glide to reduce drag.
  • Practice glide drills by counting your strokes per length and aiming to reduce the number by maximizing your glide with each stroke.

5. Improper Hand and Arm Movement

• Common Mistake: Swimmers often perform an incorrect arm pull, such as pulling too wide or too narrow, which reduces efficiency and propulsion.
• Why It’s Important: The breaststroke arm pull should create maximum propulsion with minimal drag. Pulling too wide or not completing the stroke properly leads to wasted energy and slower speed.
• Solution: Focus on the correct arm technique:
  • Start with your arms extended in front of you in a streamlined position. Sweep your hands out to the sides, then sweep them inward, pulling toward your chest in a heart-shaped motion.
  • Keep your elbows high during the pull to maximize the surface area for pulling water.
  • Practice sculling drills to refine your hand positioning and arm movement, ensuring you’re pulling efficiently through the water.

Conclusion

Improving your breaststroke technique requires awareness of common mistakes and the discipline to correct them. By focusing on proper timing, maintaining a low head position during breathing, kicking from the hips, incorporating the glide phase, and perfecting your arm pull, you’ll see significant improvements in your speed, efficiency, and overall performance. With consistent practice and attention to these details, your breaststroke will become smoother and more powerful.

FAQs Section

1. How can I improve the timing of my breaststroke?
   • Practice the “Pull-Breathe-Kick-Glide” sequence slowly at first to ensure your movements are in sync. Drills like 2 Kicks, 1 Pull can help develop proper timing.
2. Why is my breaststroke kick not powerful?
   • Focus on initiating the kick from your hips rather than your knees. A hip-driven kick generates more power and reduces drag.
3. How do I maintain a better glide during breaststroke?
   • Extend your body fully after each kick, allowing yourself to glide. Try counting strokes to maximize the glide distance before starting the next cycle.
4. Why do I feel slow when I lift my head to breathe?
   • Lifting your head too high causes drag. Focus on keeping your chin close to the water and taking a quick, low breath.
5. How can I correct my arm pull in breaststroke?
   • Practice sculling drills to improve hand positioning. Keep your elbows high and pull in a heart-shaped motion to maximize propulsion.