Weâll also provide a free downloadable chart âThe major muscles used for breaststrokeâ. This is how far your hands should go before they recover in front. The knees remain narrow throughout the kick, turning inward and staying within the line of the body. Many swimmers have very wide breaststroke kicks. Theyâre useful both for beginners who want to understand and learn each part and for strong swimmers who want to optimise their stroke. At this point in the kick, his feet are flexed and his toes point out to either side. It should look like a froggy kick...knees together to start and kick feet to the outside. Glide. The best kickers have a very narrow profile with their legs, yet good ankle flexibility to grab water. The more streamlined and narrow your body is, the faster and more efficiently it will move through the water. 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. Here are some common training drills for Breaststroke. 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. But times continue to drop. Instead, keep the kick narrow. I recommend a medium kick, but make sure you snap your legs together, so you can glide longer and go farther. 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. 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!!! No stroke sees more evolutionary changes than breaststroke. Leave them there and kick the length of the pool. Teaching Breaststroke Breaststroke is the oldest of the four competitive strokes which has been used for centuries. Mastering the breaststroke screw kick is a baffling and frustrating process for many swimmers, one which can put them off the stroke completely. A narrow breaststroke kick is based in power and a key element of US National Champion Laura Sogar's stroke. Narrow and powerful kick. With the athleteâs desire to feel a big push, too often, they recover the feet too high, or too wide. That means kick fast in kick sets and drive to streamline at the completion of every stroke. 2 breaststroke technique exercises to improve your breaststroke swimming speed There are three olympic swimmers that have very narrow breaststroke kick. 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. As in narrow = shoulder length apart. The narrow kick doesn't push enough water, so you might not go as far. 0 0. kcblazer06. Breaststroke: Pullout â¢Body line is the absolute priority â¢Put kick where the line stays best âFor most people, itâs after hand separation and before pull down â¢A big dolphin kick isnât necessarily best âKick from the knees Should the breaststroke kick be narrow or a bit wide? Avoid taking long leg strides (like when running or biking), the feet should not travel further than half a foot up and down. Swimmers are allowed one pull ⦠The Pull Out. Practice Tip: A common struggle for athletes swimming the breaststroke is that their kick tends to be too big. 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. 1 decade ago. Although it may feel intuitive to bring your legs far apart in order to push more water, this is not the case. A little wider = a little more than shoulder length apart. In our previous video on breaststroke kick we learned how important it is to finish the kick with toes pointed and feet together. 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. 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. Breaststroke is a leg dominated stroke and a strong leg kick should provide around 75-80% of the forward movement. Adam Peatyâs kick is nice and narrow, and he tucks his heels tight to his butt. 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. And to this day, no one way seems to work for everyone. By placing a buoy between your legs, learn to keep your knees close together on your breaststroke kick 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. 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. Backstroke kick momentum is upward. 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. In my opinion, the best use of a kickboard is to isolate the leg movements while you learn swimming breaststroke. Before every breaststroke set, remind your swimmers that minimizing shoulder width during re-acquisition of streamline is the easiest way to reduce drag. This is one of the reasons why the narrow knee âwhip kick⦠A narrow and small kick creates less resistance in the setup and requires less propulsion to keep things moving forward. Breaststroke Kick Drill: This drill encourages a narrow, propulsive breaststroke kick.-Push off the wall and pull your arms to your side lying supine. Kick â This is the foundation for breaststroke and is the key to maintaining forward propulsion. Remember, some of the biggest muscles in your body are located in your legs- the quadriceps, the hamstrings, and the glutes. Breaststroke â Heel Touch Kick Sep 3, 2014 - By Glenn While weâve spent years focusing on a narrow breaststroke kick, we canât forget that we need to make sure the feet are connecting correctly no matter where the push initiates. Source(s): i love breastroke and butterfly and IM Mastering the breaststroke screw kick November 20, 2014. Related: How Lilly King Swims a 55.73 100-Yard Breaststroke. 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. You want your kick to be quite narrow and really work on âwhippingâ your feet together at the end of each kick to increase the power. The Kick. Demonstrate Breaststroke Kick on edge; Demonstrate Butterfly Arms; Why are these skills in Level 3? One of the most common mistakes people make with breaststroke timing is to pull and kick at the same time. I hope that helps. Try to flick your toes up and put propulsion in the upward swing of the foot. This time, do one good breaststroke kick as you shoot your hands forward into a narrow, streamlined recovery. When you think about that figure, it should start to change your view on what the breaststroke âpullâ is really there for. There is no reason to ever recover your legs slowly when kicking breaststroke. 3) Narrow Kick. Breaststroke Drills : 100 of each: Kick â narrow kick focus Tennis ball (tennis ball under chin ) focus â tucked head 2 kick/pull- focus â timing 1fly kick/1 normal focus rhythm and timing Swim -focus âattack pull WHOLE SQUAD 4 x 25 walk back sprints It is a good idea to match this narrow kick with a fast short stroke. Try to let your knees come to about shoulder-width apart. Keep your kick small and narrow. 1. This will help you to keep your kick tight and narrow. The wider wedge is likened to a diamond shape and the narrow whip kick to performing a hamstring curl. If the kick becomes too wide, there will be too much drag. 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). To really understand how short your stroke must be, you can climb out of the pool and practice your pull this way. ⢠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 Learning the Breaststroke Kick. 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. 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. Step 3 : - Continue swimming breaststroke alternating dolphin and breaststroke kick. The biggest problem with breaststroke is the recovery of the kick. Try not to bring your legs too far apart. Now letâs get back to reality, as most of us are not natural breaststrokers, and are no longer 25 years old. Operating the legs symmetrically just falls naturally to some, but for others it can feel completely unobtainable. Our knees, ankles and hips have seen better days. Now go and practice this narrow breaststroke ⦠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. 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. Breaststroke an overview. To avoid this problem, try practicing your swim with a buoy between the thighs. 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 Kippenhanâs (2002) observations. The timing of the pull, kick and glide is essential to giving breaststroke some efficiency. 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