01Body Position

  • Start by standing in a relaxed position in the water.
  • Lean forward slightly and extend your arms in front of you.
  • Keep your head in line with your spine and look straight ahead.
  • Your body should be parallel to the surface of the water.

02Arm Movement

  • Begin the arm movement by extending your arms forward and spreading them slightly wider than shoulder-width apart.
  • Bend your elbows and bring your hands towards your chest. Your palms should be facing outward.
  • Push your hands outwards and downwards in a sweeping motion, maintaining a slight bend in your elbows.
  • As your hands reach the widest point, rotate your palms inward and bring them back towards your chest.

03Leg Movement

  • Start the leg movement by bending your knees and bringing your feet towards your buttocks.
  • Simultaneously, rotate your feet outward and bring your heels towards your buttocks.
  • Extend your legs outward and kick them apart in a scissor-like motion.
  • As your legs reach the widest point, bring them back together and straighten your knees.

04Breathing

  • Take a deep breath before you begin the stroke.
  • Exhale slowly through your nose and mouth as your face is submerged in the water.
  • Inhale quickly and deeply as your face emerges from the water during the arm recovery phase.

05Timing

  • The timing of the breaststroke is crucial for efficiency.
  • Coordinate the arm and leg movements so that they complement each other.
  • As your arms pull back, your legs should kick outwards and vice versa.
  • Practice maintaining a smooth and rhythmic timing to maximize your speed.

Conclusion

Mastering the proper technique for the breaststroke takes time and practice. Remember to start slowly and focus on each step of the stroke. With dedication and perseverance, you will eventually become proficient in performing a proper breaststroke. Happy swimming!

MethodsDetails
Body PositionMaintain a parallel body position with your head in line with your spine.
Arm MovementExtend your arms forward, sweep them outwards and downwards, then bring them back towards your chest.
Leg MovementBend your knees, bring your feet towards your buttocks, kick them apart, then bring them back together.
BreathingExhale underwater and inhale quickly when your face emerges from the water.
TimingCoordinate the arm and leg movements to maintain a smooth and rhythmic timing.
breaststroke
swimming technique
competitive swimming
recreational swimming