Breaststroke: Common Flaws, How to Improve Speed, and Performance

Why am I so slow at breaststroke?

If you're struggling with breaststroke speed, it's often a combination of technical inefficiencies, suboptimal body positioning that increases drag, and specific physiological limitations in strength or endurance. Addressing these areas systematically through focused drills and strength training is key to unlocking faster performance.

Understanding Breaststroke Dynamics

The breaststroke is unique among the competitive swimming strokes, characterized by its simultaneous arm and leg movements and a distinct glide phase. Its efficiency hinges on minimizing drag while maximizing propulsion. When speed is lacking, it typically points to a breakdown in one or more of these fundamental principles, often related to technique, timing, or underlying physical capacities.

Common Technical Flaws Hindering Breaststroke Speed

Many swimmers inadvertently create drag or lose propulsive force due to subtle technical errors.

• Inefficient Body Position:

  • High Drag Profile: Breaststroke inherently has more frontal drag than other strokes due to the recovery phase of the arms and legs. However, an overly low head position, hips that drop too deep, or a body that is not streamlined during the glide phase significantly amplifies this drag.
  • Lack of Forward Momentum: Failing to maintain a horizontal, "slippery" body line during the crucial glide phase means you're constantly fighting water resistance rather than cutting through it.

• Suboptimal Kick Mechanics (The "Whip Kick" or "Frog Kick"):

  • Wide Knee Recovery: Bringing the knees too far forward or too wide during recovery increases frontal drag significantly. The knees should stay relatively close, tucked under the hips, with the feet drawing up towards the glutes.
  • Insufficient Ankle Dorsiflexion and Eversion: The power of the breaststroke kick comes from the "catch" created by the feet. If your ankles aren't flexible enough to dorsiflex (point toes towards shins) and evert (turn soles outwards), you lose a large surface area for propulsion.
  • Weak Outward Sweep and Inward Kick: The propulsive phase involves an outward sweep of the feet followed by a powerful inward and backward thrust. If this motion lacks power, range, or proper sequencing, the kick becomes more of a brake than an accelerator.
  • Lack of Glide: After the powerful kick, there should be a distinct, streamlined glide phase where the body extends fully, allowing momentum to carry you forward. Rushing into the next pull-kick cycle negates the propulsive benefits of the kick.

• Ineffective Arm Stroke (The "Pull" or "Catch"):

  • Wide Hand Entry and Outward Scull: While the breaststroke pull starts with an outward scull, an excessively wide entry or sweep can lead to a loss of the "feel" for the water and reduced propulsive force.
  • Short or Shallow Pull: The pull should involve a broad, powerful "catch" of water, sweeping downwards and inwards towards the chest, leveraging the large muscles of the back and chest. A short or shallow pull limits the amount of water you can effectively move.
  • Over-Pulling Past the Shoulders: Bringing the hands too far back under the chest or past the shoulders creates drag and offers no additional propulsion. The hands should recover forward from roughly nipple-line.
  • Slow or Untidy Recovery: The recovery of the arms forward should be quick and streamlined to minimize frontal drag before the next pull.

• Timing and Coordination:

  • Disjointed Pull and Kick: The breaststroke is not just a pull then a kick; it's a fluid, coordinated cycle with distinct phases. The hands begin their recovery as the feet finish their kick and begin their recovery. The glide is critical for integrating these movements.
  • Lack of Glide: As mentioned, neglecting the glide phase means you're not maximizing the momentum generated by your powerful kick and pull, leading to a choppy, less efficient stroke.

• Breathing Technique:

  • Lifting Too High: Excessive lifting of the head and shoulders to breathe creates significant drag and disrupts the horizontal body position. The breath should be integrated with the upward motion of the body during the pull, keeping the head relatively low.
  • Holding Breath: Holding your breath instead of exhaling continuously into the water can lead to tension and disrupt your breathing rhythm, affecting overall stamina and stroke fluidity.

Physiological Limitations Affecting Performance

Beyond technique, your physical conditioning plays a crucial role in breaststroke speed.

• Strength Deficiencies:

  • Leg Strength: Powerful quads, glutes, and adductors are essential for a strong, propulsive kick. Weakness here directly translates to a less effective thrust.
  • Upper Body and Core Strength: The pull relies on the latissimus dorsi, pectorals, and triceps, while a strong core stabilizes the body and transfers power effectively.
  • Ankle Strength (Dorsiflexion): Specific strength in the shin muscles (tibialis anterior) is needed to maintain the dorsiflexed ankle position throughout the kick.

• Cardiovascular Endurance: Breaststroke, especially at speed, is demanding. If your aerobic capacity is limited, you'll tire quickly, leading to a breakdown in technique and a reduction in power output.

• Flexibility and Mobility:

  • Ankle Mobility: Restricted ankle dorsiflexion severely limits the propulsive surface area of the foot during the kick.
  • Hip Mobility: Tight hip flexors or adductors can restrict the range of motion for the kick recovery and outward sweep, making it difficult to achieve the optimal kick position.
  • Shoulder Mobility: Adequate shoulder flexion and internal rotation are important for an efficient arm recovery and reach.

Training Considerations for Improved Speed

Improving breaststroke speed requires a multi-faceted approach, combining technical refinement with targeted physical conditioning.

• Dedicated Drill Work:

  • Kick Drills: Focus on sculling kick with a board, dolphin kick on back (to improve ankle flexibility), and specific breaststroke kick drills with various hand positions (e.g., hands clasped behind back).
  • Pull Drills: Single arm breaststroke, sculling drills (front scull, side scull) to enhance feel for the water, and pull buoy work to isolate the upper body.
  • Timing Drills: Glide drills, breaststroke with an exaggerated pause, and drills focusing on the continuous flow between pull and kick.

• Strength and Conditioning (Dry-Land Training):

  • Legs: Squats, lunges, leg presses, calf raises, adductor machine work.
  • Upper Body: Pull-ups, lat pulldowns, push-ups, triceps extensions, resistance band work for internal/external rotation.
  • Core: Planks, Russian twists, leg raises, stability ball exercises.
  • Ankle Mobility: Targeted stretches and exercises for dorsiflexion.

• Video Analysis: Recording your stroke and reviewing it with a coach or knowledgeable peer can reveal specific technical flaws that are hard to self-diagnose in the water.

• Consistent Practice: Regular swimming, incorporating both technique focus and interval training, is essential for cementing new habits and building specific endurance. Don't just swim laps; swim with a purpose, focusing on one or two elements per session.

Conclusion

Improving your breaststroke speed is a journey of refinement. By systematically identifying and addressing technical inefficiencies, such as poor body position, an ineffective kick, or mistimed movements, and by strengthening the specific muscle groups and enhancing flexibility crucial for the stroke, you can significantly reduce drag and increase propulsion. Remember, even small adjustments, consistently applied, can lead to substantial gains in speed and efficiency.