The entire arm stroke starts slowly, increases speed to the peak arm movement speed in the insweep phase, and slows down again during recovery. Step 3: The legs sweep outwards, around and slightly downwards in a flowing circular path, accelerating as they kick. Breaststroke is also part of the medley over the following distances: Occasionally other distances are swum on an ad hoc, unofficial basis (such as 400 yd breaststroke in some college dual meets). Early research on advanced kinematic analysis proved that the leg kick is the largest propulsive force of the stroke and that it occurs as the third propulsive force in the breaststroke movement cycle (Mason et al., 1989). The easiest way to breathe during breaststroke is to let the head follow the spine. This limits the top speed. The leg kick uses your core and abdomen muscles more than freestyle so it’s important to not to let your hips drop in the water. The leg movement, colloquially known as the "frog kick" or "whip kick", consists of two phases: bringing the feet into position for the thrust phase and the insweep phase. Rather the leg grabs almost as much water as the foot and a small amount of water is accelerated to high kinetic energy, but not much impulse is transferred. All movements of the legs shall be simultaneous and on the same horizontal plane without alternating movement. While this "butterfly" technique was difficult, it brought a great improvement in speed. For the breaststroke, the main leg movement is the whip kick. To improve your breaststroke technique your body position should be with your head facing forward in line with your body. Timing is very important in order for the kick to transfer all of its force via the arched back, but the optimum time is when the arms are 3/4 extended. Humans have strong muscles in the legs and would need swim fins (like a frog) to bring all their power into the water and stand with the sole of the feet on the water. Open turns can be easily performed at the walls, but both hands must make contact with the wall. When the leg movement is done, wait in arrow position for 3 seconds. Breathe frontwards: raise your chest while you are pulling with your arms and then finish by pushing downwards with your chest until you are back in a perfectly horizontal position, so as to exploit the forward thrust coming from the leg kick that then follows. These games differentiated breaststroke, backstroke, and freestyle. SW 7.1 After the start and after each turn, the swimmer may take one arm stroke completely back to the legs during which the swimmer may be submerged. The finish is similar to the touching of the wall during a turn. Another variant is the underwater pull-down, similar to the push phase of a butterfly stroke. The breaststroke starts with the swimmer lying in the water face down, arms extended straight forward and legs extended straight to the back. In late 2005, FINA has also introduced a new rule which permits a single downward kick after the push off the wall. Olympian Ed Moses still swims a flatter style, despite the rapidly increasing popularity of the wave-style. The heels rotate outward to push water through the soles immediately after reaching the hips. Basically, the legs are held together as they move up and down with the feet almost straight out. The amount of leg movement is dependent on the athlete’s muscle length, strength and timing. An efficient kick is the key to maximising your speed and propulsive power. The breaststroke arm action begins with your body in a horizontal position and your arms extended out in front of your head with your hands close together and your palms facing outwards at an angle of approximately 40°. One breaststroke problem Armbruster researched was that the swimmer was slowed down significantly while bringing the arms forward underwater. The head may be submerged after the last arm pull prior to the touch, provided it breaks the surface of the water at some point during the last complete or incomplete cycle preceding the touch. In the breaststroke, the swimmer leans on the chest, arms breaking the surface of the water slightly, legs always underwater and the head underwater for the second half of the stroke. Drag due to a wake is Newtonian drag, increasing with the square of the velocity. While at first glance its technique may look simple, there are a few subtleties to take into account for … The head movement should be kept to a minimum and the shoulders should remain level throughout the stroke. These are the official FINA rules. Increasing the swimmer’s range of motion and flexibility in the leg and hip joints. However, even though this technique was much faster than regular breaststroke, the dolphin fishtail kick violated the rules. Swimming requires your arms and legs to remain in motion in order to stay afloat and propel yourself backward or forward. JOIN US AND CATCH UP WITH OUR WEEKLY ROUNDUP! As the swimmer sinks, they arch their back, and kick. Keep your shoulders, hips and legs as horizontal as possible but slope your body slightly to allow the leg kick to stay beneath the water. APPLICATION OF BREASTSTROKE LEG MOTION Passive movement: After the kaymak, the legs are opened to the shoulder width and the knees are slightly twisted and the heels are pulled towards the hip. The knees remains close together, inside the line of the hips as the heels and soles of the feet drive around and back to provide power and propulsion to the stroke. Breaststroke Steps / Technique: Step 1 - Leg Movement: From the initial position move your feet and legs together, like a frog would. 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