Tips on teaching breaststroke

Fig.1. From ‘The Swimming Drills Book

“Pull, breathe, kick, glide.”

Repeat this until sticks in their heads and they do it in the pool!

Watch this animation from the BBC Sport

The body is horizontal in with the hips high, the head is steady and the chin tucked in – the breath in is short and explosive – the breath out underwater is a slow trickle. The arms reach forward out, pull out and scoop to the chest in one inverted heart-shape.

The stretch is most important in Breaststroke as it forms a vital part of the swim – you kick into the glide.

In breaststroke you are moving faster and more efficiently through the water when you are doing nothing at all – this streamline position is vital. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position.

The session plan

Fig.2. Breaststroke Arms. From ‘The Swimming Drills Book.’

Poolside

Exercise 1
Breaststroke arms standing (poolside or shoulder high in water)

Establishes the correct arm action.Begins to address swimmers who pull down to the their thighs

Keep arms in front of shoulders.
“Like putting tomato sauce on a pizza?”
An upside down heartshape.
“Pull, sweap, sneeze!!”

FOCUS: Watch your hands, they should always be in front of your shoulders.

You may need to take their hands and move them through the stroke.

Warm up

FC/BC 50/100m smooth
BR 50/100m Observe their Breaststroke

Main Set
Pick through a choice of your favourite drills to fix observed problems (see suggestions by group grade below).

These are typically:

  • Dropping the hands to the waist
  • Kick Problems: not symmetrical, screw kick/side kick, not a whip kick.
  • Head tipping back and forth.
  • Hips are low in the water
  • Breathing in and out with equal force. It must be an explosive inhale and a slow ‘trickle’ exhale.

Apply the drills. See ‘The Swim Drills Book’ Ruben Guzman

Adjust drills according to how they respond

A choice of drills based on the problems they’re having and grade:

Breaststroke arms with a woggle tucked under their arms
An excellent way to give swimmers a physical barrier to their arms dropping to the waist.
Push off gently so you don’t lose your noodle. Hand out only one colour to avoid hassle who gets what colour!

Breaststroke Arms with flutter kick
Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders.
Keep the flutter kick steady. Wear fins if you have them. A dolphin kick is a good alternative.

Breaststroke Kick with a float

Hands over the top. Use as pullbuoy as a variation on this and before kicking without a float at all.

Steady kick. Always kick into a streamlined glide.
Explosive inhale, blow out slowly.

2K1P
Two Kicks One Armpull

To develop the kick and put emphasis on the gliding action.
Make them work. Do it a few times, as 25m, 50m or 100m until they do the drill perfectly.

Extended glide
Glide for one, or two seconds counting ‘One Mississippi’- start the count once in the streamlined position not before. They will cheat!
Many cheat and so making it a two second glide is more likely to achieve the desired effect. Be emphatic about streamlining the glide.

Breaststroke leg kick on your back.

Higher grades with arms extended above the head.
Also Old English Backstroke.
Aim to keep the knees below the surface bringing the ankle into the bum

Tougher drills:

1D1U
One down, one up
Only with top grades and training groups

This alternates the arm stroke to the waste (for transition) with the surface stroke to encourage undulation

Some struggled to get it. Relax, drop to the bottom, pull to the surface

1A1L
One arm, one leg!
Take the left leg with the right arm (or vice versa) and swim 25m breaststroke with only one leg and one arm!

Encourages coordination and being flat on the water.

A good fun one, serious though. Some do it brilliantly, others struggle.

Reference

The Swimming Drill Book. R. Guzman

Some useful video clips to watch

How to do the breaststroke (development)

How to swim breaststroke arms (competitive)

Breaststroke Animation: Side one

Common breaststroke mistakes

How to kick breaststroke – frog kick

Bend, Open, Snap – Breaststroke Frog Kick demonstrated

Teaching Breaststroke by Gator Swim Team

About Swimming Breaststroke

From ‘Swim Fastest” Maglischo

THE SESSION PLAN (Download from Google Docs)

“Pull, breathe, kick, glide.”

Key Points:

  1. The body is horizontal in with the hips high, the head is steady and the chin tucked in – the breath in is short and explosive – the breath out underwater is a slow trickle. The arms reach forward out, pull out and scoop to the chest in one inverted heart-shape.
  2. The stretch is most important in Breaststroke as it forms a vital part of the swim – you kick into the glide.
  3. In breaststroke you are moving faster and more efficiently through the water when you are doing nothing at all – this streamline position is vital. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position.

 

Poolside

Breaststroke arms standing (poolside or shoulder high in water)

Establishes the correct arm action.Begins to address swimmers who pull down to the their thighs

Keep arms in front of shoulders.

“Like putting tomato sauce on a pizza?”

An upside down heartshape.

“Pull, sweap, sneeze!!”

 

Focus: Watch your hands, they should always be in front of your shoulders.

 

Warm up

FC/BC 50/100m smooth

BR 50/100m

Observe their Breaststroke

 

Main Set

Pick through a choice of your favourite drills to fix observed problems

 

Breaststroke arms with a woggle tucked under their arms

An excellent way to give swimmers a physical barrier to their arms dropping to the waist.

Push off gently so you don’t lose your noodle.

 

Breaststroke Kick with a float

Hands over the top. Use as pullbuoy as a variation on this and before kicking without a float at all.

Steady kick. Always kick into a streamlined glide.

Explosive inhale, blow out slowly.

 

Breaststroke Arms with flutter kick

Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders.

Keep the flutter kick steady.

 

2K1P

Two Kicks One Armpull

To develop the kick and put emphasis on the gliding action.

Make them work. Do it a few times, as 25m, 50m or 100m until they do the drill perfectly.

 

Extended glide

Glide for one, or two seconds counting ‘One Mississippi’- start the count once in the streamlined position not before. They will cheat!

Many cheat and so making it a two second glide is more likely to achieve the desired effect. Be emphatic about streamlining the glide.

 

Breaststroke leg kick on your back.

Higher grades with arms extended above the head.

 

Also Old English Backstroke.

Aim to keep the knees below the surface bringing the ankle into the bum

Tougher drills:

 

1D1U

One down, one up

Only with top grades and training groups

This alternates the arm stroke to the waste (for transition) with the surface stroke to encourage undulation

Some struggled to get it. Relax, drop to the bottom, pull to the surface

 

1A1L

One arm, one leg!

Take the left leg with the right arm (or vice versa) and swim 25m breaststroke with only one leg and one arm!

Encourages coordination and being flat on the water.

A good fun one, serious though. Some do it brilliantly, others struggle.

Saturday 11th MSM SC Teaching FC and FC Turns

Poolside

Streamlining

Against the wal

 

Side of pool

Correct Flutter Kick

Feet dipped in the pool

 

In the water

Warm Up

FC kick

BC kick with float over knees

FC kick with long arm doggie paddle

 

Main Session

Push and glide

Bounce

Handstand

Push off the wall

Tumble against the wall

Add FC kick

Add three kicks and flip

Swim to the end. End ‘feet on wall.’

 

Fun one

Sea Otter

 

FC fullstoke

Smooth, silent, slinky …

Swim along the black line

Bilateral breathing

FC zip it up

 

Dead Swimmer into FC with fly kick

 

From the side and starting blocks

Dive and glide into FC

Jumps

Tumbles

Dives and glides

Introduction to Butterfly. Our Grades 4-6 (NPTS 6-10)

“Pull, Breathe, Arms-over, Dive (Shoulders), Kick, Long”

On the Side of the Pool

Fig. 1 Dolphin Kick from ‘The Swimming Drill Book’  Ruben Guzman part 22

Take swimmers through the dolphin kick: from the hips.

Fig. 2 Dolphin Kick from ‘The Swimming Drill Book’  Ruben Guzman part 22

Demonstrate the kick action from the hips, then have them do the same.

  • Hips back and forwards to kick like a dolphin or merman.

Beth Ross’s Fly Arms sequence

Lie on the side of the pool head over the edge.

Hands at side.

1. Flick wrist

2. Raise arm

3. Bring arm over.

4. Repeat

Dolphin resting on lane rope. Legs pointing straight down … as they have done poolside.

Part I: Kicking

  • Kick with Woggle: with arms out.
  • 1 x 25m Kick on Front (KOF)
  • 1 x 25m Kick on Back (KOB
  • 1 x 25m Kick on Front (KOF)
  • 1 x 25m Kick on Side (KOS)

Drills

  • Single arm fly.
  • 1+1+1 one right, one left, fullstroke.

G4 did a dive into fly with four kicks to the pull, counting out 4 kicks with 5th the arms in, and 6th the arm pull.

Dead swimmer (From ‘The Swim Drill Book’)  into streamlined position then dolphin kick into FC shallow end and deep, on the ‘T’ or under the flags.

Part: Arms

  • Single Arm 6 kicks to one pull

Watch the straight arm as it comes over

“Kick the hand in, Kick the hand out”

Focus points : Timing of breathing/Rhythm

Whole: Full Stroke

From a dive.

Focus points : Hand entry position/Body movement and undulation

Turns : Transition into stroke.

Focus point : No breathing first stroke

Fun Activities

Bounce from a pencil jump

‘Sea Otter’

Handstands

Somersaults

Mushroom float

Sitting/Lying on the bottom of the pool

Odd props used for teaching swimming: mussel shells

Fig.1 Mussel shells

Three times a week I teach swimming to kids age 7-12. All classes run for 45 minutes. Each week we work on a different stroke or school. Every time include some fun in the session and not having them bash up and down the pool doing drills or parts of the stroke. The fun brings them back. At this age make it a drag and they either play up or don’t show.

I do this thing called ‘sea otter’. For one length, 25m, they have to pretend to be a sea otter. I don’t need to show them a picture. Most can visualise it from a natural history film. The sea otter swims into the kelp and pulls up mussels. They bring a rock to the surface too, then lay on their backs, breaking open the shells and eating the content. I take them through the actions: long armed doggie paddle, duck dive to the bottom of the pool, onto their backs at the surface, a gentle flutter kick while they break open the shells, eat the contents, throw away the shell pieces then roll onto their fronts and repeat the exercise. I expect them to do this four to five times as they swim the length of the pool. Some like to make squeaking noises. All grin. All take their improvisation seriously and do a great job.

I tick off the long armed doggie paddle, the duck dive, the push-off the bottom, the flutter kick on their back, and developing fluency and love for the water as all worthwhile. From this they improve their front crawl and back crawl, they make steps towards a tumble-turn and even diving (several don’t, none do well) and they have fun – always deserved after 15/20 minutes of ‘real’ swimming: lengths up and down the pool to warm up, kicking with a float or on their back.

I play other games. Maybe three such interludes for a couple of minutes at most across the session.

Six years of doing this with this club and the teenagers laugh about ‘otter’ some even insisting once in a while to add it to their coached session where they are swimming over 2200m in an hour.

Teaching Breastroke: Teaching and ‘Training’ Groups

Breaststroke

I’ve just completed my week of poolside teaching and coaching breaststroke.

Over the week, in 45 minute and 1 hour sessions I’ve worked with 41 kids age 7-12 learning breaststroke across the grade range of our club’s grade 3 to 7 (NPTS 5-10) and 32 young teenagers 13-15.

By Saturday morning there’s a pattern.

 

Warm up

FC/BC 40/100m smooth

BR 50/100m Observe their Breaststroke

 

Main Set

Pick through a choices of my six favourite drills

Apply the drills

Adjust according to how they respond

For teaching groups include some ‘fun’ after 15 mins, at 30 mins and to end.

For training groups (non-competitive squads) the ‘fun’ comes in the form of the variety of drills, STFs (Starts, Turns and Finishes) and sprints against the clock.

 

GROUP DRILL PURPOSE TIPS
G3/G4 Breaststroke arms standing(Poolside, or shoulder high in the water) Establishes the correct arm action. Begins to address swimmers who pull down to their thighs. Clear demonstration. I may lean over a bar, or woggle or just the edge of the pool
G3/G4 Breaststroke arms with a woggle (noodle). An excellent way to give swimmers a physical barrier to their arms which otherwise may drop to the waist. Doesn’t always work! Push of gently so you don’t lose your noodle. Hand out only one colour to avoid hassle who gets what colour!
G3/G4G6 Kick with a float. Hands over the top. Use as pull-buoy as a variation on this and before kicking without a float at all. Steady kick. Always kick into a streamlined glide. Explosive inhale, blow out slowly.
G6/7T2 Backstroke arms with a FC flutter kick Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders. Keep the flutter kick steady.
G6/7T2 Backstroke arms with a dolphin kick Creates a fluid, rolling action. Useful to get the swimmers to feel they control what their body can do. Keep the dolphin keep from the hips and continuous.
All groupsTeaching and Training Two Kicks OneArmpull2KP To develop the kick and put emphasis on the gliding action. Make them work. Do it a few times, as 25m, 50m or 100m until they do the drill perfectly.
Extended glide. Glide for one, or two seconds counting ‘One Mississippi’ Many cheat and so making it a two second glide is more likely to achieve the desired effect. Be emphatic about streamlining the glide.
STFs Starts, turns and finishes on BR Mark the middle of the pool. Dive and transition to the mid point. Turn from the mid-point and back. Finish from the mid-point. At a competitive pace. Keep doing until they have the dive and transitional right, typically going for a three second count on the first glide and a two second glide on the second.

 

 

Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

G4/G5 G8
Streamlined position against the wall
Post registration Pre-Pool By the wall, left shoulder, palm facing thigh, rotate arm as if bringing it out of the water, rotate so that the palm faces the tiles, twist shoulder, drop and ‘pull’ down to the thigh. Repeat. x3. Then turn and face the other way. Use Ruben Guzman. X
Sitting down. Leg position. Long pointed toes. Flutter kick.
Streamlined push off in the water

Push and glide off the wall for start and turns.

X
WARM UP 2 x 50m FC

Emphasis on ‘long legs’ and ‘silent, smooth swimming’.

100s
1 x 50m BC

Emphasis on body position, head back as if resting on a pillow.

MAIN SET 2 x 50m BC kick 50s
1 x 50m Float over knees. Knees should not touch, float should not bounce. Keep the legs long.
1 x 50m Ideally, kicker float above the head, held at sides.

Stretch. Body position flat on the water.

2 x 25m Pull along the lane rope

Instruct them to swap arms / Help them get the drill right

100m
Applied FUN Double arm down the lane 1 x 25m

Emphasis on a steady flutter kick

Off the block with a pencil jump then streamlined bounce to the shallow end

+G8 Single arm BC – stretched out and under the water

Swap arm after 25m

50
Single arm BC – arm raised for entire length.

Swap arm after 25m

Push and glide on the back in the shallow end

Add a dolphin kick

Start the stroke with ONE arm while stretched out

DRILLS 2 x 25m Submarine periscope

During stroke HOLD the arm in the vertical, laser the ceiling, then continue the stroke

Emphasis on a steady flutter kick

50m
Repeat 2 x 25m Typically have the best one demonstrate

Emphasis on counting three seconds when the arm is raised

2 x 25m Have them go down in pairs, side by side, synchronising the raised arm
RACE PACE 1 x 25m race pace BC

From the shallow end

Streamlined glide

Dolphin kick into stroke

Steady breathing

1 x 25m race pace BC

Using the grip on the block

Dive backwards into glide and dolphin kick

Sea Otter

1 x 25m

On front, duck dive to the bottom, up to the top, swim along on your back, roll over.

Swim Down As 4 x 25m
BC – BR – FC – FLY

BR – FC – FLY-BC

FC – FLY-BC-BR

FUN END Somersaults (towards BC turn)

Breaststroke arms – getting it right

From E-Learning I

Fig.1 Use of Xerte in e-learning

The following is the first stage in thinking through the construction of a series of activities or learning object where thought has been given to improving access – in this case for swimmers and swim coaches. This collation of the materials in the desired chronology will be re-versioned on the Xerte platform that offers far greater versatility for the user to set adjustments to the way the material is presented to suit their individual needs.

From Swimming

Fig.2. A leisure swimmer in the Pells Pool, Lewes. Illustration by Neil Gower.

Figure one is an illustration by Neil Gower done in the style of the artist David Hockney showing a swimmer doing breaststroke hidden under the ripples of water in a swimming pool.

Swimming breaststroke can tie you in knots – this is how to identify and fix problems.

How to fix Breaststroke

The purpose of this activity is two-fold

  • Firstly, to help identify and fix common problems in competitive breaststroke so that the swimmer is not disqualified in a gala
  • Secondly to help the swimmer become more efficient.

The swimmer might be progressing from teaching to competitive swimming or they wish take part in a gala and realise they may have faults to address.

Let’s start by taking a look at what we’re trying to achieve.

Here’s breaststroke as it should be.

From Swimming

Fig.3 Still of a cartoon animation of breaststroke from BBC Sport

Figure two shows in side video a graphic representation of a swimmer paused at that moment in breaststroke where they are about to kick the hands out into a glide. This is a still from an animation produced by BBC Sport.

BBC Sport Breaststroke < CLICK > http://news.bbc.co.uk/sport1/hi/other_sports/swimming/4225756.stm

A description of the video animation

Repeated on a short loop this animation shows a figure swimming breaststroke.

The stroke is correct in competitive terms with the hands pulling in front of the shoulders and the leg kick symmetrical.

Other good practice is demonstrated – the body is horizontal in with the hips high, the head is steady and the chin tucked in – the breath in is short and explosive – the breath out underwater is a slow trickle. the arms reach forward out, pull out and scoop to the chest in one inverted heart-shape – in a symmetrical frog-kick the feet rise to the bum, the toes bend out and in a whipping action they press outwards against the water then come together in a streamline position with pointed toes.

Here’s another way of looking at it

From Swimming

Fig. 4 Swimming competitive breaststroke – from Swimming Fastest : Maglischo. (1997)

Figure three is a graphic a line drawing of a swimmer demonstrates in two columns, and – side ways on – two ways to swim breaststroke.

In the first column we see a swimmer adopting the flat style of swimming competitive breaststroke. In the second column we see a swimmer adopting the wave style of competitive breaststroke.

Looking at the first column we see that the flat style swimmer keeps his hips close to the surface at all times as he goes through the sequence of reach, pull, breathe, kick glide.

Looking at the second column we see that the wave style swimmer drops his hips further – this will create a pronounced undulation in his swim.

In each case the sequence shown ends with the swimmer in a fully extended stretch.

The stretch is important in all competitive swimming, but particularly in breaststroke.

Let’s consider why.

From Swimming

Fig. 5 A competitive swimmer photographed in mid-glide (from below)

Figure four is an underwater photograph of a swimmer overhead who is stretched out, their head tucked down, the hands clasped one over the other above their head – their legs stretched out behind them with the toes pointed.

How would you describe this swimmer?

The swimmer is stretched out horizontally on the water, head down, arms stretched out legs extended and toes pointed.

This is the streamlined position.

What metaphor might you use to you describe this position?

  • Javelin
  • Harpoon
  • Arrow
  • Like a dolphin

Why is streamlining important in swimming?

The streamlined position minimises resistance.

In breaststroke you are moving faster and more efficiently through the water when you are doing nothing at all – this streamline position is vital. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position.

As a teacher or coach observing a swimmer you will be familiar with the mnemonic – B.L.A.B.T.

Do you remember what it stands for?

B = Body

L = Legs

A = Arms

B =Breathing

T = Timing

Once your swimmers are warmed up, and ideally using a lane by the side of the pool – ask them to swim ‘their best breaststroke’. Walk along the pool observing them as they swim and register, using B.L.A.B.T, what they are doing. Keep your observations objective. Record what you see if you can or, as you see more swimmers in your group identify the key faults that they present so that you can then offer a sequence of progressive fixes and drills.

What faults might you identify?

Even at the elite end of swimming breaststroke can be improved, so what at the level that you are teaching are the common problems? What level are they in the scheme that you use? They are likely to be in a senior teaching group or in a competitive development group.

Make a list of the faults you identified or think would be most common. Use B.L.A.B.T to ensure that you think about all aspects of what the swimmer is doing.

Common faults include

  • The head tips back and forth rather than being steady, the chin tucked in as the shoulders rise from the water.
  • The fingers are splayed.
  • The arms pull down to the hips rather than staying in front of the shoulders.
  • The arm pull is broken into two or more parts rather than a continual action.
  • The arm pulls out wide, rather than staying shoulder width.
  • The hips are low in the water.
  • The leg kick is not symmetrical and synchronised – one leg may be kicking later than the other, one may do a screw kick, there may be a short flutter kick or dolphin kick at the end of the stretch – all of these would result in disqualification in a competitive gala.
  • The legs go out, but the action is slow, not a whip kick.,
  • The legs fail to come together in a streamlined position.
  • Watching the feet and ankles do the toes pull in as they are raised to the backside then push and flex outwards, planta flexion, as they kick ending with pointed toes and the streamline position?
  • The inhale and exhale take equally long instead of a short, explosive inhale and a long, trickle-like exhale when the head is underwater.The correct timing should result in a fluid, even dolphin-like ‘stitching’ through the water. This can only occur if there are distinct phases – pull, breathe, kick, glide.

Whole Part Whole

The simplest approach to isolating parts of the stroke to put in a fixing drill or exercise is known as ‘whole-part-whole’. This means, simply, that having seen the full stroke, you then concentrate on one part at a time, typically arms or legs, though sometimes it is possible to isolate the breathing and head position, or to look only at the ankles, for example, dipping your head underwater to blow out to teach ways to breathe or sitting on the side of the pool running through actions with the flexing of the foot.

Sometimes with breaststroke if you plan to work with swimmers out of the water it may be best to do some drills before they get wet – for example if you wish to take them through the arm action or leg action and be able to stand or crouch next to them. With due care and appropriate actions in relation to child protection issues, or simple manners before you touch an adult swimmer, the teacher may wish to physically put the swimmer’s arms or legs into the correct position and move the swimmer’s arms or legs through the correction motion.

The following table shows a sequence of progressions that can be used to develop breaststroke or to fix specific problems (see below for details):

1 DRILL Purpose TIPS

Distance /

Duration

2 Breaststroke arms standing (poolside or shoulder high in water) Establishes the correct arm action.Begins to address swimmers who pull down to the their thighs Keep arms in front of shouldersPutting tomato sauce on a pizza 2 minutes
3 Breaststroke Arms with flutter kick Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders. Keep the flutter kick steady. Wear fins if you have them. A dolphin kick is a good alternative. 2 x 50m
4 Arms with Woggle Excellence to provide a physical barrier or line that indicates how far the arms may pull back too. Push off slowly to keep the Woggle in place. 2 x 25m
5 Legs: Kick with float To develop the correct kick and to introduce and develop the ‘whipping’ action. Bend, Open, Snap 2 x 50m
6 Legs: 2 kicks one pull To develop the kick and put emphasis on the gliding action. Breathe out slowly, chin tucked in – head looking down breathe in explosively. 2 x 50m
7 Whole Stroke Drill To develope the glide in breaststroke.

Pull, breathe, kick, slide

Hold the slide for a count of 3 seconds

2 x 100m

Table. 1. Six drills for breaststroke.

Table one comprises four columns and six rows. Each row represents a logical sequence of drills for breaststroke, beginning with arms only drills, then leg only drills, then whole stroke drills. The second column in each case gives the purpose behind the drill. The third column offers some tips in relation to the drills – suggestions that can be made to the swimmer. The fourth and final column suggests that two minute should be spent on the first drill, while each subsequent drill is expressed as a repeated distance over the length of a 25m pool.

1 Breaststroke Arms – Standing – walk through of the arms

From Swimming

Fig. 6  Breaststroke Arms out stretched

Figure five is an illustration of a person standing upright in a water over their shoulders their hands together and reaching out in front of them, thumbs touching, palms down.

Position your arms out in front of you.

Thumbs touch, palms down and slightly out.

FOCUS – Keep standing up straight.

From Swimming

Fig. 7 Arms reaching out

Figure six shows the same person as figure five this time with their arms extended fully and out to the side, the palms still facing down, the hands lower in the water.Fig. 7 Breaststroke Arms reaching outwards

Sweep your hands outward until they are just beyond shoulder width and are an arm’s length apart.

FOCUS – Take it slowly at first checking that everyone id getting it right – then speed up.

From Swimming
From Swimming

Fig. 8 Breaststroke arms scooping in

Figure seven shows the same figure as in figures five and six, here he has dropped his forearm from the elbow – the palms are facing at an angle and into his body as if he is about to scoop the water up.

Rotate the hands inward, begin to bend the elbows back and sweep you hands in drawing an equilateral triangle as your fingertips come together in front of your chest.

FOCUS – Watch your hands – they should always been in front of your shoulders.

From Swimming

Fig. 9 Breaststroke arms ready to push forward

Figure eight shows the same illustration of the person featured in figures five, six and seven with his fingers touching beneath his chest.

Shoot the hands forward just below the surface.

FOCUS – Pause in the starting position which equates with the glide in the swim.

[DETAIL IN RELATION TO THE FIVE FURTHER DRILLS OR EXERCISES TO ADD HERE]

2

3

4

5

After the session take some notes and reflect on how it went.

Run through the narrative – from the timeliness, preparedness and mood of the swimmers, their response to the individual activities, any feedback they gave and outcomes you observed. Think what went well and what did not. Bring any assessment sheets up to date regarding your swimmers in their grade. Add some thoughts on how you would do it differently next time.

Think how you performed. Were you prepared and ready in good time.

  • Were you able to respond flexibly to changing circumstances?
  • How much time did you spend watching the swimmers compared to looking at a lesson plan?
  • Were there any safety issues to consider?
  • What was the tone of the session?
  • Was it fun?
  • Was it effective?
  • Were you in control?
  • Did any one swimmer struggle with how you put over the exercises and drills?
  • Were you clear?
  • Could you be seen and heard by all of them?
  • Did they all understand what you meant?
  • How were drills carried out? How many times did you have to repeat something before they got it right?

What would you share with other teachers about the session you gave?

What tips would you give? What resources would you suggest? Are their tools you would recommend using? How practical is this? Is there a cost involved? How might you put your ideas into a common knowledge pool to share with fellow teachers and coaches?

How might you feed back to the swimmers and or their parents or guardians?

Advanced Insight into an Olympic Swimmer

 

From SwimmingFig. 10 A velocity pattern graph for East German Olympian Silke Horner. Maglischo. (1997)

Figure nine shows a graph on which the vertical axis shows velocity in meters per second. The base figure is zero point four meters per second while the highest figure is two point zero meters per second. The horizontal axis shows time in seconds, starting at zero and rising in increments of zero point two or two tenths of a second up to one second point to, or one second and two tenths.

Across the top of the graph and covering its width there is an illustrative image of a swimmer doing breaststroke. The various actions of the strokes correspond to various points on the axis below to indicate at what point the stroke increases or decreases the velocity of the swimmer through the water.

The competitive breaststroke swimmer knows that they are moving fastest through the water when they kick into the glide. This chart shows the velocity of a former world-record holder set against time shows the peaks and troughs of Silke Horner. Entering the stroke this chart shows how her velocity is at 1.4 meters per second as she enters the ‘catch’ when her hands begin to find purchase on the water, this drops as her arms reach out to 1.2 meters per second, rises as the arms scoop inwards to 1.5 meters per second, drops again as her arms begin to reach forward and the legs are drawn up to 1.2 meters per second, lifts a bit to 1.5 meters then drops right away to the slowest part of the cycle when her legs are tucked up creating resistance and her hands are reaching out to 0.8 meters per second – then, kicking into a streamline glide she accelerates to 1.6 meters. holding this glide for nearly half a second before repeating the cycle.

REFERENCE

Guzman, D (2007) The Swimming Drill Book

Maglischo. E.W. (1997) Swim Fastest

ADDITIONAL RESOURCES

How to do the breaststroke (development)

http://www.youtube.com/watch?v=xH4mV7rRBnE&feature=fvwrel

How to swim breaststroke arms (competitive)

http://www.youtube.com/watch?NR=1&v=yt4P9oPs8r8&feature=endscreen

Breaststroke Animation: Side one

http://commons.wikimedia.org/wiki/File:Breaststroke2.gif

Common breaststroke mistakes

http://swim.isport.com/swimming-guides/common-breaststroke-mistakes

How to kick breaststroke – frog kick

http://swim.isport.com/swimming-guides/how-to-kick-breaststroke

Bend, Open, Snap – Breaststroke Frog Kick demonstrated

http://www.youtube.com/watch?v=LkVLkGei7nY

Teaching Breaststroke by Gator Swim Team

http://www.gatorswimteam.org/2004/5/breaststroke.html

About Swimming Breaststroke

http://dayrecipe.com/2011/05/12/about-swimming/breaststroke/