Breaststroke: Common Errors to Avoid for Better Performance and Injury Prevention

What not to do in breaststroke?

To optimize breaststroke technique and prevent injury, avoid common pitfalls such as an excessively wide pull, a scissoring kick, rushing the glide, and improper body position that leads to excessive drag.

Introduction to Breaststroke Efficiency

The breaststroke, often considered the most complex of the competitive swimming strokes, demands a precise blend of power, timing, and finesse. While its unique rhythm and propulsion can be highly efficient when executed correctly, many swimmers inadvertently adopt habits that hinder performance, increase drag, and potentially lead to overuse injuries. Understanding what not to do is as crucial as knowing the proper technique, allowing swimmers to refine their form for maximum propulsion and minimal resistance.

Common Technical Errors to Avoid

Achieving a powerful and efficient breaststroke hinges on avoiding several common technical missteps across the arm pull, leg kick, body position, and timing.

The Arm Stroke (Pull)

• Over-widening the Pull: A common error is pulling the arms too wide, often past the shoulders, in a circular motion. This "wide pull" reduces the effective propulsive surface area and wastes energy, as much of the force is directed outwards rather than backward.
  • Correction: Focus on a "keyhole" or "hourglass" shape, keeping the elbows high and pulling the hands inward and downward, aiming to 'catch' the water effectively.
• Pulling Too Deep or Too Far Back: Pulling the hands excessively deep or sweeping them past the chest and under the body is inefficient. The propulsive phase of the breaststroke pull is relatively short, primarily occurring in front of the shoulders.
  • Correction: The hands should sweep inward and back, finishing roughly under the chest before recovering forward.
• Rushing the Recovery: After the propulsive phase, the arms must recover forward smoothly and in a streamlined manner. Rushing this recovery or failing to fully extend the arms creates unnecessary drag.
  • Correction: Allow a brief but distinct glide phase with fully extended arms after the pull and kick.

The Leg Stroke (Kick)

• Scissoring or Bicycle Kick: This is perhaps the most prevalent and detrimental error. Instead of the symmetrical, powerful whip kick, some swimmers perform a kick resembling a bicycle pedaling motion or a scissor kick where one leg leads. This generates minimal propulsion and creates significant drag.
  • Correction: Emphasize a symmetrical "frog kick" or "whip kick" where both heels are drawn towards the glutes, feet flexed and rotated outwards, followed by a powerful, circular sweep back and together.
• Kicking Too Wide: While the breaststroke kick requires outward rotation, kicking the knees or feet excessively wide increases frontal drag.
  • Correction: Keep the knees relatively close together, slightly wider than hip-width, as the heels are drawn up. The power comes from the outward and backward sweep of the lower legs and feet.
• Not Completing the Kick: Failing to fully extend the legs and squeeze the ankles and feet together at the end of the kick reduces the propulsive finish.
  • Correction: Ensure a complete, powerful extension, finishing with the legs straight and feet together, creating a streamlined body line.
• Incorrect Ankle Flexion: Not dorsiflexing the ankles and rotating the feet outwards (eversion) during the preparation phase of the kick means the feet cannot effectively "catch" the water.
  • Correction: Actively flex the ankles and turn the soles of the feet outwards to maximize the surface area for propulsion.

Body Position and Timing

• Excessive Vertical Movement (Porpoising): While breaststroke involves a subtle undulating motion, excessive up-and-down movement (often called "porpoising") wastes energy and creates significant drag.
  • Correction: Focus on maintaining a relatively horizontal body line, allowing the head and shoulders to rise for the breath, but minimizing hip drop.
• Rushing the Glide Phase: The breaststroke is unique in its pronounced glide phase. Rushing this phase, or immediately starting the next pull-kick cycle, eliminates the opportunity to leverage the momentum generated.
  • Correction: After the propulsive pull and kick, hold a streamlined position with arms extended and legs together for a distinct moment, allowing the body to glide efficiently. This is where a significant portion of the stroke's efficiency lies.
• Improper Breathing Timing: Breathing too early (before the pull begins) or too late (after the pull and kick are complete) disrupts the stroke rhythm, body position, and streamlining.
  • Correction: The head should lift as the hands begin their outward sweep, and the breath should be taken as the chest rises, with the head returning to the water as the hands recover forward.
• Dropping Hips: Allowing the hips to sink significantly below the water surface increases the body's frontal resistance, making it harder to move forward efficiently.
  • Correction: Engage the core muscles to help maintain a higher, more horizontal body position throughout the stroke.

Head Position

• Looking Too Far Forward: Lifting the head too high or looking straight ahead during the stroke can cause the hips to drop, increasing drag and straining the neck.
  • Correction: During the glide, the head should be in line with the spine, looking towards the bottom of the pool. It should lift only enough for a breath, with the chin tucked slightly.
• Dropping Head Too Early: Returning the head to the water too quickly after breathing, particularly before the arms have completed their recovery, can disrupt the forward momentum and lead to a premature hip drop.
  • Correction: Coordinate the head return with the arm extension, allowing the body to maintain its forward drive.

Injury Prevention Through Proper Form

Many of the technical errors listed above not only hinder performance but also predispose swimmers to specific overuse injuries:

• Knee Pain (Breaststroker's Knee): This is often linked to the "scissoring" kick or kicking too wide, placing excessive valgus stress on the medial collateral ligament (MCL) of the knee.
• Shoulder Impingement: An over-widened pull or pulling too deep can stress the rotator cuff tendons, leading to impingement syndrome.
• Lower Back Pain: Excessive "porpoising" or a significant hip drop can strain the lumbar spine.

By avoiding these biomechanically inefficient movements, swimmers can significantly reduce their risk of injury, ensuring longevity and enjoyment in the sport.

The Importance of Drills and Feedback

Correcting these ingrained habits requires conscious effort, consistent practice, and often, external feedback. Utilizing targeted breaststroke drills (e.g., pull buoy for kick focus, fins for pull focus, single-arm drills) can help isolate and refine specific components of the stroke. Filming oneself and reviewing the footage with a knowledgeable coach or peer can provide invaluable insights into identifying and rectifying these common errors.

Conclusion

Mastering the breaststroke is a journey of continuous refinement. By understanding and actively avoiding these common technical pitfalls – from the inefficient wide pull and scissoring kick to improper body position and rushed timing – swimmers can unlock greater propulsive power, reduce drag, and swim with enhanced efficiency and reduced risk of injury. Focusing on a streamlined, coordinated, and powerful stroke will ultimately lead to a more effective and enjoyable breaststroke experience.