Virtual Coaching #7 Breaststroke

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By: Coach Conner Andrews
In this worksheet we will be taking a look at breaststroke and it's principles. In my opinion, breaststroke is the most inefficient stroke, therefore, when performing it, you must work harder to find efficiency. That involves not only an effective streamlined glide, but also proper timing, enough power, and quickness of arm stroke and kick. All those elements put together make for a great breaststroker!

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Breaststroke Muscle Engagement

Olympian Jessica Hardy Breaststroke Body Position

When Jessica is extending her hands and arms, where are they? What position is her head in when she is in a glide phase?

arms extend underwater, head tilts up

arms extend on the surface, head tilts in line with the spine

arms extend on the surface, chin tucks to chest

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According to the video, what is a good way to reduce the natural bend in your lower back? Why is this helpful?

Breaststroke Breathing

Should we pull to breathe or breathe to pull?

Pull to breathe

Breathe to pull

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Why is this important?

Swim Faster Breaststroke w Olympian Chloe Sutton

When setting up your kick, what directions should your knees and toes be pointing? What side of the foot pushes the water?

Chloe shows us the piston kick drill in the above video. What skill does this drill work on and how does that skill help our breaststroke?

When in a glide position, Chloe mentions that it's helpful to have some parts of the body in contact, even for just a moment, to know you're in a more streamlined position. What body parts does she say should be touching?

Should we start pulling again before or after we complete the kick of the last stroke?

Before

After

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Try laying on your stomach on your bed where your shoulders, neck, and head are just off the mattress. Practice the breath timing, outsweep, insweep, and shooting the hands forward into a streamlined glide. Did you feel anything different or new? How did it go? Try this in the mirror as well for a different perspective!

Olympian Adam Peaty Underwater Footage

Olympian Lily King Footage

After watching the race footage of Adam Peaty and Lily King, identify 2 breaststroke skills that each of them perform well.

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