Is this your first time swimming? You should try breaststroke! It is famous for its rhythm and steady pace, which makes the technique very simple to learn. Making it great for children and adults who are swimming for the first time.
In this article, we’ll guide you through the breaststroke swimming technique step by step. You’ll master body positioning, arm and leg movements, breathing rhythm, and gliding through water. We’ll teach you how to get rid of the common beginner breaststroke mistakes and understand why they don’t work.
What are the advantages of choosing breaststroke?
This stroke is among the first times we learn to swim, and is extremely easy. Here is what differentiates it from others.
Face-friendly: New swimmers do not need to worry about putting their head underwater since it can be kept above the surface.
Low impact: Your joints do not get strained at all while doing breaststroke, unlike in freestyle or butterfly.
Great for learning rhythm and timing: The stroke offers a built-in way to learn timing for arms, legs, and breathing coordination.
Good visibility: Since the eyes usually rest above the water, navigation is much easier.
Breaststroke, gliding with every stroke, is easy and enjoyable to help push nerves away if you feel uneasy around water.
Step by Step: Technique for Swimming Breaststroke
Work on each phase separately first, then link them together.
1: Starting with the Correct Body Position
Your position impacts balance, speed, and buoyancy.
Your position impacts balance, speed, and buoyancy.
Maintain flat body posture: You must work hard to stay streamlined, your hips and legs should never sink. Maintain a straight body to reduce drag and move effortlessly.
Placement of Head is Crucial: You need to look slightly down in front of you at an angle of 45 degrees. Do not extend your neck upwards or tuck your chin too much.
Utilize your Core Muscles: Your position gets stabilized. The mental image is floating like a board rather than a hammock, which will aid.
Tip for Beginners: Get used to the horizontal posture and the sensation of weightlessness in the water by practicing floating face down in shallow pools.
2: Technically Sound Arm Action
The movement of the arms while swimming breaststroke is symmetrical and circular. Each stroke makes it easier for you to breathe and pushes your body forward.
Let’s break the motion into three parts:
Out Sweep
Start with arms straight out before you so they are fully extended.
Slightly curve and outwardly sweep them.
Your palms should face out and down a bit.
This section guides your stroke and commences drawing water towards you.
In-Sweep
Bring your hands towards your chest by bending your elbows.
Stay below the water’s surface with your elbows while your hands should meet at the base of your chin.
Visualize doing a “half-circle” in front of your torso while pulling back, that will be this stage’s power phase.
Recovery
From chest level, thrust your hands back into the starting position straight ahead.
Arms must be held together at the front chest level with palms oriented to face down.
What to watch out for: Reaching too far or slapping the water will lead to a loss of control and a fall outside of balance. Smoothness is king here and should be prioritized over speed.
3: Coordinate the Breaststroke Breathing Technique
The breathing method remains the most distinctive element and is fair to breaststroke. It is not mandatory to tilt your head sideways as in freestyle; the head raises by default when the stroke is done.
Inhale at the moment when your hands are being drawn towards your chest.
Dress rehearsal: At the same point, your head should rise just enough to let a breath in.
As the arms go back down and the head goes back into the water, take the breath out underwater.
Sipping water inadvertently can be avoided if you stay relaxed by exhaling slowly and steadily through your nose while your face is submerged.
4: Master the Breaststroke Kick
The frog kick is perhaps one of the most unnatural kicks, but with practice, it gets easier. This kick is integral for moving forward.
Here is a breakdown of the kick:
Step 1: Bend
Bring your knees up and your heels towards the back.
Your thighs should remain stationary, and your knees should stay close. Avoid letting them flare out too much.
Step 2: Outward Whip
The toes should be pointed outward while the lower feet are flexed.
The soles of the feet should push the water backward and slightly outward.
Step 3: Snap Together
Combine your legs in a forceful snapping motion.
The term “whip” describes the point at which most power is released
Common breaststroke mistake: Some beginners tend to kick more like they are pedaling a bike. Movement should be from the hips and thighs, not just the lower legs.
5. Add the Glide Phase
Each kick and arm pull has a short pause, which is termed the glide phase, where your body and arms are extended and are moving through the water.
Why it matters:
Efficiency: Gliding diminishes energy usage and lets you cover greater distances with less strain.
Balance: It aids in regulating body functions, allowing for a reset before the next cycle.
Rhythm: It allows you to achieve a flowing, seamless rhythm.
How to glide:
Maintain the ideal position briefly after extending your arms and snapping your legs together.
Maintain a tight body posture, pointing forward as a spear.
Even a one-second glide can significantly enhance the stroke control-to-effort ratio in swimming dynamics.
Common Breaststroke Mistakes and How to Fix Them
Trying to master any new skill includes making lots of mistakes, some more reasonable than others. These are the most common breaststroke mistakes and alternatives we provide:
Mistake: Breath generated from lifting head too high
Solution: Head movement must be restricted to the mouth being pushed above the water surface. Drag is increased by excessive lift.
Mistake: Bypassing the pause phase
Solution: Control the pace of motion. Allowing a moment of pause after each kick within which glide is executed will be ideal.Mistake: One-sided motion
Solution: Ensure both arms and legs are moving in tandem. Asymmetric movement will impact rhythm and invoke unnecessary exertion.
Mistake: Bicycle-style kicks.
Solution: Concentrate on mastering the frog kick. Bend, whip, and snap your legs together. If it helps, practice slowly.
Quick Recap: Breaststroke in 5 Simple Steps
Body Position- Float flat, engage your core and head in line with the water’s surface.
Arm Action – Outward sweep followed by an inward pull, then forward extension.
Breath Control – Inhale during pull and glide exhale.
Legs Movement – Produced in a frog-like manner: kick, bend, and snap.
Glide Phase: Post each kick, stretch, and coast.
Prepared to Learn the Breaststroke the Correct Way?
At SwimLessons.sg, we aim to make swimming accessible, effortless, and fun for every age. Whether you are an adult wanting to tackle your fear of water or a parent eager to teach their child essential swimming skills, our certified instructors are ready to walk you through breaststroke swimming techniques and much more.
Caring and professionally trained coaches
Classes for children, adults, and seniors
Flexible schedule throughout Singapore
Safe, credentialed, and beginner-friendly setting
Don’t let fear or confusion prevent you from becoming a confident swimmer.
FAQs
Start Your Journey Today
Sign up for your trial lesson at SwimLessons.sg to learn the breaststroke with unshakeable confidence!