Because drag is an inherent part of the breaststroke, achieving excellent body position is essential in maximizing the forward motion of the stroke. Like freestyle and backstroke, the core is the center of power, but in breaststroke, there is no side-to-side roll, instead, there is a tipping or rocking type motion. Achieving an effective rocking motion requires the swimmer to maintain a stable hip position, while the head and legs switch back and forth between the extremes of the tipping float. The goal of the following drills for breaststroke body position is to learn to use core tension to achieve the best floating technique, while minimizing drag and maximizing glide productivity.

Streamline

THE PURPOSE OF THIS DRILL

• Eliminating drag
• Achieving an advantageous breaststroke glide position
• Feeling effective core tension and stability

HOW TO DO THIS DRILL

1. Step 1 : - Position your feet wide apart on the wall and push off on your front still with your legs apart, arms extended but with your hands about thirty-six inches apart. You should be floating like an X. With your face in the water, look forward. Float until you stop. Notice the distance you travelled.
2. Step 2 : - Again push off the wall in the same X position, put this time, lower your chin and look at the bottom of the pool. Float until you stop. Notice that the distance you travelled is farther. Simply by eliminating the frontal resistance of your face being forward, you bump into less water, and move forward better.
3. Step 3 : - Now push off the wall, with your legs apart, looking at the bottom of the pool, and this time clasp one hand over the other, and straighten your elbows so you are squeezing your ears between your arms. Your arms should be pointing forward, like an arrow. Float until you stop. Notice that the distance you travelled is even farther. By narrowing your leading edge, you bump into less water, moving forward better.
4. Step 4 : - Now push off the wall, looking at the bottom of the pool, clasping one hand over the other, with straight elbows, squeezing your ears between your arms. This time position your legs closer for the push off, then when you leave the wall hold them together, thigh to ankle. Float until you stop. Notice that the distance you travelled is much farther. By reducing the total space you take up, you bump into less water, and move forward better.
5. Step 5 : - Now push off the wall, looking at the bottom of the pool, clasping one hand over the other, with straight elbows, squeezing your ears between your arms, legs together, thigh to ankle. Engage your core, so that your spine becomes straight. Pull your belly button back toward your spine. Float until you stop. Notice that the distance you travelled is farther still. By creating a firm straight line with your body, you bump into the least water possible, and move through the water in the most streamlined manner. This is the glide or home base position for breaststroke.

DRILL FEEDBACK CHART

 Med Hassan EL HAOUAT

Rocking Drill

THE PURPOSE OF THIS DRILL

• Using a rocking motion for breaststroke
• Developing unified core action
• Understanding the purpose of rocking

HOW TO DO THIS DRILL

1. Step 1 : - Float face down in the water, arms at your sides. Engage your core and straighten your spine. Achieve a downhill floating position by pressing your chest down into the water about three inches. Notice that your legs float higher. This resembles the body position during the glide phase of the breaststroke. This is one extreme of the rocking action of the stroke. Hold for five seconds.
2. Step 2 : - Now, release your chest press as you draw your heels back toward your buttocks, bending at the knee. Keep your feet under the water. Feel your floating position change. Notice that without raising your chin, your head rises. Your knees should be the lowest point of your float. This resembles the body position when you are approaching the inhale and the power phase of the kick. It is the other extreme of the breaststroke rocking motion. Hold for five seconds.
3. Step 3 : - Next, try it with forward momentum. Push off the wall with good force, face down, arms at your sides, core engaged, spine straight. Achieve the glide position immediately by pressing your chest down about three inches. While you are still moving forward, switch to breath- ing position by releasing your chest and drawing your heels back. Notice that your forward motion slows right away.
4. Step 4 : - Again, push off the wall and press your chest down about three inches. Then switch to the breathing position, but this time, quickly shift again, so you are pressing your chest down in the water, your legs are straight, and you regain your glide position. Notice how you can overcome the slowing effect of the breathing position by returning to the advantageous glide position quickly. Try it again. Alternate floating chest down and chest up continuously for several seconds while still moving forward.
5. Step 5 : - Now, push off the wall with your face down, arms at your sides, core engaged, and spine straight. Begin the rocking motion of the breaststroke, spending twice as much time in the glide position, as in the breathing position. Practice several times. Notice that by returning to the glide position more quickly, you can continue your forward momentum much longer.

DRILL FEEDBACK CHART

 Med Hassan EL HAOUAT