Breaststroke Drills

Breaststroke in swimming is considered as the most relaxing swim stroke. It involves a swimming style wherein the swimmer is on his/her chest and the torso does not rotate. Breaststroke is also said to be a recreational and stable stroke as it enables the swimmer to keep the head out of the water for a longer duration of time. Though for beginners it is one of the most easiest strokes, in competitive or aggressive swimming breaststroke is considered to be a tough stroke that requires a strong endurance and leg strength.

Unlike the long axis strokes wherein the body pivots along the vertical axis, breaststroke swimming is a short axis stroke in which the swimmer moves through the water from a horizontal pivot point in the hips. In simple words, this stroke is achieved by a strenuous pull, froglike kick and a long glide. However, the most challenging elements of short axis strokes are correct rhythm and timing. Therefore, breaststroke drills are used to break down the stroke in to small and simpler parts to focus more on certain aspects of the body movements. Below given are some efficient drills that can be used to learn or strengthen certain areas of the stroke and improve the rhythm and timing while executing breaststroke.

Breaststroke Swimming Drills to Learn

Two-Count Glide Drill
Start by holding yourself in the streamlined or stretched position for complete two counts. Put your head down and keep your neck straight. Make sure you don't stop your body unless you are in the extended position. Now start the pull slowly and pitch your hands forward until they are shoulder width apart. Move your hands swiftly through the power phase (the in sweep) and continue like this throughout the way up to the recovery.

Two-Kick/One-Pull Drill
This drill prepares you for a strong and efficient in-sweep and recovery. Hold the streamline position for a second kick in each stroke, meanwhile keep your hands apart to pressure your head and chest lower in the water. Keep your chin low and look down at the bottom of the swimming pool.

Two-Pull/One-Kick Drill
For this drill, make a strong pull, swing the hips ahead under your torso and throw your hands in to the streamline position while doing an amplified dolphin kick. Repeat the powerful pull, but this time kick a breaststroke kick. Practice both the kicks alternatively and ensure that the hip movement is identical between the two kicks.

One-Pull/Dolphin-Kick/One-Kick Drill
In this drill, take a powerful pull, throw your hands in to the streamline position and do a strong dolphin kick. Now hold the streamlined position with your upper body and arms and then perform a strong breaststroke kick. This drill mainly focuses on the undulation of the hips, streamline position of the arm recovery and the strength of the kick.

Opposite Hand/Foot Drill
For this drill, pull out with your left hand and keep your right arm stretched out. Likewise, kick with your right leg and keep your left leg extended backward. Practice the drill by alternating between both sides.

All you need to do is practice them well and perform these drills with rhythm and proper timing. To master these drills, go slow and do not hesitate during the cycle.