How to Perform a Legal Turn in Breaststroke?

Introduction

An effective breaststroke turn is essential for maintaining speed and rhythm in competitive swimming. Unlike other strokes, breaststroke has specific rules governing hand placement, head positioning, and body alignment during turns, all designed to ensure fair competition. This guide provides tips on executing a legal and efficient breaststroke turn, covering hand and head positioning and tips for a smooth transition back into the stroke.

1. Approach the Wall with Proper Stroke Timing

The final approach is crucial for setting up a smooth and legal turn.

Tip: Time Your Last Stroke for Optimal Distance to the Wall

• What to Do: Take a final stroke that brings you close enough to the wall for an efficient turn, avoiding unnecessary gliding or short strokes.
• Common Mistake: Misjudging the distance, resulting in an extra glide or reaching out awkwardly for the wall.
• Quick Tip: Practice counting strokes in training so you know exactly when to begin your final stroke as you approach the wall.

Tip: Keep Your Head Aligned with Your Body

• What to Do: Keep your head in line with your spine during the final stroke to maintain a streamlined position and prevent extra drag.
• Quick Tip: Focus on a level head position as you reach the wall, aiming for a smooth, controlled final stroke into the turn.

2. Execute a Legal Two-Hand Touch

A simultaneous two-hand touch is required for a legal breaststroke turn.

Tip: Perform a Horizontal Two-Hand Touch

• Requirement: Both hands must touch the wall simultaneously, at the same level, to meet competition standards.
• Common Mistake: Touching the wall with one hand slightly higher than the other or with one hand before the other, which can lead to disqualification.
• Quick Tip: Practice a wide, even approach to the wall with your hands positioned horizontally, ensuring a clean two-hand touch every time.

Tip: Touch the Wall with Fingertips or Palms

• What to Do: For a quick transition, make contact with the wall using your fingertips or the pads of your palms rather than slapping the wall, which can slow down your turn.
• Quick Tip: Use a controlled touch with enough force to maintain momentum into the turn without stopping abruptly.

3. Begin the Turn with Proper Head and Hand Positioning

Once you touch the wall, the turn itself must be fluid and continuous.

Tip: Drop Your Head as You Initiate the Turn

• What to Do: Lower your head slightly as you begin the turn, allowing your body to naturally rotate. This helps set up a streamlined transition.
• Quick Tip: As you drop your head, keep your eyes focused on the wall. This subtle movement keeps your body aligned as you move through the turn.

Tip: Release Your Hands Quickly and Tuck Your Knees

• What to Do: Release both hands from the wall simultaneously, bringing them forward in a streamlined position as you tuck your knees toward your chest to complete the turn.
• Quick Tip: Focus on a quick, simultaneous release to avoid lingering at the wall. Engaging your core helps pull your knees up, preparing for a powerful push-off.

4. Streamline and Push Off the Wall

A strong, streamlined push-off is crucial for maintaining speed after the turn.

Tip: Position Your Feet for Maximum Power

• What to Do: Place your feet shoulder-width apart on the wall with your toes pointing slightly upward. This stance provides a stable base for a powerful push-off.
• Quick Tip: Position your feet at a 90-degree angle to the wall, ensuring that you’re ready to push off with strength and control.

Tip: Extend Arms in a Streamlined Position

• What to Do: As you push off, extend your arms fully above your head, keeping your head tucked between your biceps for a streamlined glide.
• Quick Tip: Lock your hands together with one hand over the other and press your arms tightly to your ears. This position reduces drag and maximizes speed in the glide.

5. Use an Effective Underwater Pull-Out Technique

After the turn, the underwater pull-out is a critical phase for maintaining momentum before resurfacing.

Tip: Perform a Single, Strong Arm Pull and Dolphin Kick

• Requirement: Swimmers are allowed one arm pull and one dolphin kick during the underwater phase. Use a powerful pull to gain distance and maintain speed.
• Common Mistake: Performing additional kicks or pulls, which is illegal and results in disqualification.
• Quick Tip: Practice the pull and dolphin kick sequence until it feels natural, focusing on timing the pull-out to maximize distance while staying within legal limits.

Tip: Transition Smoothly into Breaststroke Kicks

• What to Do: Complete the pull-out by bringing your hands back in front and transitioning into the first breaststroke kick just before surfacing.
• Quick Tip: Keep the kick compact and avoid unnecessary drag. A smooth transition helps you resume your stroke with minimal speed loss.

Conclusion

Executing a legal and effective breaststroke turn requires careful attention to timing, hand positioning, and smooth transitions. By focusing on each phase—approaching the wall, performing the two-hand touch, rotating efficiently, and maximizing the underwater pull-out—swimmers can maintain momentum and comply with competition standards. Consistent practice of these techniques will help build confidence in the turn, minimizing the risk of disqualification and improving race performance.

FAQs

1. Why is a simultaneous two-hand touch required in breaststroke turns?
   • This rule ensures fair competition, preventing swimmers from gaining an advantage by using one hand or completing a turn unevenly.
2. How can I avoid losing momentum during the turn?
   • Practice smooth, continuous touch-and-turn transitions to keep your body moving forward. Engaging your core and timing your movements will help.
3. What is the purpose of the underwater pull-out in breaststroke?
   • The pull-out allows swimmers to maintain speed and cover more distance underwater before resurfacing. Executing this correctly is crucial for a strong return to the surface.
4. How do I improve timing for my final stroke into the wall?
   • Count your strokes and practice wall approaches to develop a consistent rhythm, which helps you avoid unnecessary gliding or misjudging distance.
5. Can I perform more than one dolphin kick in the pull-out?
   • No, only one dolphin kick is allowed during the pull-out. Performing extra kicks or pulls will result in disqualification.