When it comes to swimming, the breaststroke is a classic—but mastering it takes more than just splashing around. So if you want to improve your breaststroke, you need to focus on timing, technique, and practice. Whether you’re a beginner or looking to refine your skills, these four steps will help you glide through the water like a pro.
1. Timing is Everything
To improve your breaststroke, the foundation lies in timing. Most importantly, the stroke is all about a smooth balance between the arm pull, kick, and glide. A well-timed stroke maximizes efficiency and helps you conserve energy. So try to think of it as a rhythm: pull, breathe, kick, glide. Each phase complements the other, and with practice, your movements will flow seamlessly.
2. Nail the Arm Pull
The arm pull is where the power begins. Start in a streamlined position with your arms extended straight in front of you. From here:
- Sweep your hands outward just past shoulder width.
- Bend your elbows and pull your arms toward your body, keeping your elbows higher than your wrists.
- Use your hands as paddles—keep them flat, and imagine your arms working as oars slicing through the water.
This pull generates the momentum you’ll use to glide, so focus on precision and strength.
3. Master the Breathing
Swimmers often struggle with breathing, but it doesn’t have to be complicated. Here’s the golden rule: blow out under the water and time your inhale during the pull.
- As your arms sweep inward, lift your head just enough to take a quick breath.
- Keep your movement fluid—don’t let the breathing interrupt your rhythm.
- Imagine “blowing your hands away” in front of you as you exhale underwater.
A steady breathing technique not only keeps you relaxed but, as a result, helps maintain your stroke efficiency.
4. Perfect the Kick and Glide
The breaststroke kick, often called the “frog kick,” is a powerhouse for propulsion. So, to get it right:
- Pull your heels toward your backside, keeping your knees close.
- Turn your feet outward and kick in a circular motion.
- Bring your legs back together in a streamlined position.
After the kick, don’t forget to glide! This phase allows you to maximize the momentum you’ve built and a proper glide keeps your body streamlined and reduces drag.
Improve Your Breaststroke with Practice
So, the breaststroke may seem simple, but consistent practice is key to improvement. Focus on one element at a time—arm pull, breathing, kick or glide—and gradually piece it all together.
Remember: keeping your head down as much as possible reduces drag and boosts efficiency. Many swimmers keep their heads up, but breaking this habit will help you swim smoother and faster.
As a result of practising these tips, with time and patience, your breaststroke will go from ordinary to extraordinary.
Ready to dive in? Follow these steps, hit the pool with me, and watch your technique transform!
