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