Breaststroke Made Easy: Correct Technique for a Smooth and Efficient Swim
While freestyle often gets the spotlight, breaststroke is the most commonly swum stroke in public pools — yet it’s frequently done incorrectly. In this clear, beginner-friendly tutorial, SwimUp breaks down the fundamentals of proper breaststroke technique to help you swim more efficiently and avoid common mistakes. The focus is on mastering the arm catch, executing a compact and controlled kick, and syncing the glide and breathing phases. You’ll learn how to avoid overreaching with your arms (which increases drag), how to properly bring your heels toward your bottom without lifting your thighs, and how to keep your feet flexed and turned out for maximum propulsion. Detailed guidance on gliding posture, body position, and back engagement makes this a complete overview of correct form. Whether you’re new to swimming or ready to clean up your technique, this video offers simple steps that lead to big improvements.
Takeaways:
• Catch the water with elbows high, fingers down, and avoid overextending the arm pull.
• Bring heels to your bottom without pulling knees toward the chest to reduce drag.
• Keep feet flexed and turned out during the entire kick to maximize propulsion.
• Finish each stroke with a strong glide and high hips for better speed and body position.
Important Details
Arm Stroke Technique:
Swimmers should focus on a technique that catches water effectively at the beginning of each stroke.
The arm stroke should not extend beyond shoulder width to avoid creating unnecessary drag in the water.
Common Arm Stroke Mistakes:
Many swimmers overreach during the arm stroke, which can inadvertently reduce speed due to increased water resistance.
A relaxed arm recovery post-stroke is crucial for maintaining momentum.
Kick Mechanics:
The kick should involve bringing heels close to the bottom, with feet turned out at the right time to ensure an effective stroke without excessive resistance.
A swift kick movement contributes significantly to propulsion.
Positioning for Efficiency:
Maintaining body streamline is critical during the entire swimming process; this means keeping the body as horizontal as possible to avoid drag.
Legs should be close to the water’s surface during strokes, and recovery should require little effort.
Breathing Considerations:
Proper breathing mechanics are essential. Inhalation should coincide with arm recovery, whereas exhalation should begin as the head is submerged.
Timing is key to preventing water from entering the nose during breath cycles.
