The breaststroke is a popular swimming stroke that is known for its efficiency and power. It is also a relatively easy stroke to learn, making it a great choice for beginners. One of the most important aspects of the breaststroke is the turn. A well-executed turn can help you to maintain your speed and momentum, and it can also help you to avoid getting disqualified in a race. However, if you are new to the breaststroke, the turn can be a bit tricky at first. Let’s explore how to master the breaststroke turn.
The first step to making a good breaststroke turn is to get your body into the correct position. As you approach the wall, you want to extend your arms out in front of you and place your hands on the edge of the pool. Your feet should be together and your knees should be bent. Once you have your body in the correct position, you need to start to push off the wall with your feet. As you push off, you want to keep your arms extended and your head down. This will help you to get a good start on your turn.
Once you have pushed off the wall, you need to start to bring your arms in towards your body. As you bring your arms in, you want to keep your elbows high. This will help you to get a good rotation on your turn. As you continue to bring your arms in, you should start to turn your body to the side. Once you have turned your body to the side, you can start to extend your arms out in front of you again. This will help you to get back into the correct position for the breaststroke. The breaststroke turn is a relatively easy stroke to learn, but it does take some practice to master. By following these steps, you can quickly learn how to do the breaststroke turn and improve your swimming skills.
Positioning Your Body
Assuming a comfortable sitting position in the pool, begin by extending your legs out in front of you and bending your knees slightly. Your feet should be flat on the floor of the pool, with your toes pointed forward. Relax your arms at your sides, with your palms facing forward.
Next, lean back slightly and lift your hips off the floor of the pool. Your body should form a straight line from your shoulders to your knees. Keep your head above water, looking forward.
To begin the breaststroke turn, extend your arms forward and out to the sides, with your palms facing down. Your arms should be shoulder-width apart. Simultaneously, bring your knees up towards your chest, keeping your feet flat on the floor of the pool.
As you bring your knees up towards your chest, rotate your body to the side so that your face is facing the wall of the pool. Continue rotating your body until you are facing the opposite direction, with your back to the wall.
Once you have completed the turn, push off from the wall with your feet and extend your legs out straight behind you. Your arms should be extended out in front of you, with your palms facing down. Begin the breaststroke swim by pulling your arms back towards your body and then pushing them forward.
Correct Head Position
Maintaining proper head positioning is crucial for efficient breaststroke. It allows for optimal breathing, minimizes drag, and promotes proper body alignment. Here are the key elements of correct head position:
Starting Position
As you begin the arm pull, keep your head slightly out of the water, with your mouth just above the surface and your gaze forward. This position allows for easy breathing and reduces resistance.
Arm Recovery
During the arm recovery phase, gradually lower your head into the water. Bring your chin toward your chest, but avoid touching it. This movement creates a streamlined position, minimizing drag and allowing for a smoother arm recovery.
Turn preparation
As you approach the wall during the last arm pull, prepare for the turn by lowering your head further into the water. Keep your chin tucked toward your chest and your eyes focused forward. This positioning helps reduce the distance between your head and the wall, allowing for a quick and efficient turn.
Arm Movements for Propulsion
1. Initial Pull
* From a streamlined position, extend your arms forward with palms together and elbows slightly bent.
* As you sweep your hands outward, rotate your palms backward and press down on the water with your fingertips.
2. Inverted Circle
* Continue rotating your hands backward as you sweep them in an inverted circular motion under your body.
* Keep your arms close to your body, elbows tucked in, and maintain outward pressure on the water.
3. Semi-Circular Sweep
* As you reach the end of the inverted circle, rotate your hands inward and begin a semi-circular sweep outward.
* Push the water backward with your palms, maintaining outward pressure throughout the stroke.
* Your elbows should extend slightly as you rotate your hands inward, creating a propulsive force.
| Phase | Movement |
|---|---|
| Initial Pull | Extend arms forward, sweep outward, rotate palms backward |
| Inverted Circle | Sweep hands in an inverted circle under the body |
| Semi-Circular Sweep | Rotate hands inward, push water backward with palms, extend elbows |
4. Final Push
* Continue the semi-circular sweep until your arms are extended fully behind you.
* Push backward with your palms and extend your fingers to create maximum propulsion.
* Rotate your hands outward as you finish the stroke.
Leg Movements for Power
1. Downward Kick
Start with your legs extended straight back, toes pointed. Drive your legs down and out in a wide arc, keeping your knees slightly bent. Extend your legs to push yourself forward.
2. Inward Scissor Kick
After completing the downward kick, bring your legs together in a scissor-like motion. Point your toes inward and push your legs toward each other. This helps create a powerful thrust.
3. Circular Propulsive Kick
From the inward scissor kick, continue the arc of your legs outward and slightly backward. Keep your legs close together and push your feet backward, creating a strong propulsion.
4. Frog Kick
| Phase | Description |
|---|---|
| Initial position | Extend your legs straight out to the sides, toes pointed outward. |
| Knee bend | Bend your knees and bring your feet inward, keeping your heels behind your knees. |
| Outward thrust | Push your feet outward and backward in a powerful kick, keeping your ankles relaxed. |
| Return | Bring your feet back together and extend your legs to the starting position. |
Breathing Techniques
Coordinating a relaxed breathing style is key for breaststroke efficiency and endurance. Proper breathing involves the following six steps:
1. Inhale During Pull
As the arms start to sweep back, lift the head forward and above water to inhale through the mouth.
2. Submerge Head
After inhaling, submerge the head below the waterline as the arms circle forward.
3. Hold Breath
Hold the breath during the underwater phase of the kick, when the arms are extended forward.
4. Exhale Through Nose
As the kick thrusts the body forward, exhale slowly through the nose to create a small stream of bubbles.
5. Sideways Head Turn
Rotate the head to the side at the end of the kick to inhale again through the mouth.
6. Advanced Breathing Techniques
| Technique | Description |
|---|---|
| Bilateral Breathing | Inhale from both sides of the mouth during turns, allowing for more oxygen intake. |
| Over the Top Breathing | Lift the chin higher out of the water to avoid splashing and maximize oxygen intake. |
| Inhalation Delay | Hold the breath slightly longer during the underwater phase to increase propulsion and streamline the body. |
Enhancing Body Position
Maintaining proper body position is crucial for efficient breaststroke turns. A streamlined and balanced position minimizes drag and optimizes propulsion:
1. Head and Neck Position
Keep the head in a neutral position, looking slightly forward. Avoid arching the neck or tilting the head too much.
2. Shoulders and Back
Engage the core muscles to keep the back straight and shoulders relaxed. Avoid hunching or slouching.
3. Arms and Hands
Keep the arms extended in front of the chest, elbows slightly bent. The hands should be shoulder-width apart, palms forward.
4. Legs and Feet
Maintain slightly bent knees, with the feet hip-width apart and the toes pointed outward.
5. Rotation
Initiate the turn by rotating the body from the hips, keeping the head and legs aligned.
6. Glide Phase
After rotation, enter the water with a clean entry and glide with the arms extended forward and the legs tucked in.
7. Push-Off Phase
**Extended Glide:** Extend the arms and legs fully to create maximum propulsion during the push-off.
**Simultaneous Push-Off:** Push off the wall with both feet simultaneously and use the arms to generate additional power.
**Asymmetrical Push-Off:** Push off with one foot first, followed by the other, using the arms to assist the push-off.
Practice and Repetition
Mastering the breaststroke turn requires consistent practice. Here are some tips to help you improve:
1. Repetition
The key to perfecting any stroke technique is repetition. By practicing the turn repeatedly, you will ingrain the correct movements into your muscle memory.
2. Focus on Timing
The timing of the turn is crucial. Aim to initiate the turn as you approach the wall, not when you touch it. This will give you ample time to complete the maneuver.
3. Extend Your Arms
As you approach the wall, extend your arms forward and bend your elbows slightly. Keep your fingertips together and your palms facing outward.
4. Push Off with Your Legs
Simultaneously with extending your arms, push off the wall with your legs. Use a strong and quick leg kick to propel yourself into the turn.
5. Rotate Your Body
As you push off, rotate your body towards the opposite side. Keep your body close to the wall to minimize drag.
6. Extend Your Legs
Once you have rotated, extend your legs behind you and push off from the wall once more. This will propel you forward into the next lap.
7. Tuck Your Arms
As you extend your legs, tuck your arms close to your body. This will streamline your body and reduce resistance.
8. Pull Back with Your Arms
Once you have established a streamlined position, pull your arms back towards your chest. This will prepare you for the next stroke.
9. Make Adjustments
Practice will help you identify areas where you can improve your turn. Pay attention to your timing, body rotation, and leg kicks. Make adjustments as needed to optimize your technique.
Turn for Breaststroke
The breaststroke turn is a crucial maneuver that allows swimmers to change direction while maintaining their momentum and speed. To execute a proper breaststroke turn, follow these steps:
Entering the Wall
As you approach the wall, extend both arms forward and place your palms flat against it. Spread your fingers apart to create a wider surface area for support. Keep your head in line with your body and gaze forward.
Pushing Off
Simultaneously push off from the wall with both feet, extending your legs fully and keeping your toes pointed. Drive your arms backward, creating a powerful backward motion.
Finishing the Turn
>As you push off, bring your arms forward and follow through with a breaststroke stroke. Rotate your body to face the opposite direction. Keep your legs extended and your knees together.
Recovering
Once you have completed the turn, recover by extending both arms overhead and streamlining your body. Keep your head in line with your spine and gaze forward.
Improving Your Breaststroke Turn
To improve your breaststroke turn, focus on these key tips:
- Push off from the wall as hard as possible.
- Keep your head in line with your body throughout the turn.
- Streamline your body to reduce drag.
- Practice the turn regularly to improve your technique.
- Use a mirror to observe your form and make corrections.
- Seek feedback from a coach or experienced swimmer.
- Use visualization techniques to mentally practice the turn.
- Strengthen your core muscles to improve your stability.
Enjoying the Benefits of Breaststroke
Breaststroke is a popular swimming stroke that offers several benefits, including:
| Benefit | Description |
|---|---|
| Improved Cardiovascular Health | Breaststroke exercises the heart and improves blood circulation. |
| Increased Flexibility | Breaststroke requires flexibility in the hips, knees, and ankles. |
| Reduced Stress | Swimming in general can help reduce stress levels. |
| Improved Muscle Strength | Breaststroke engages muscles throughout the body, including the legs, arms, chest, and back. |
| Low Impact | Breaststroke is a low-impact exercise, making it suitable for people with joint pain or injuries. |
How to Do a Turn for Breaststroke
To execute a flip turn in breaststroke, follow these steps:
- Approach the wall smoothly: As you approach the wall, glide into it with your feet together and streamline your body. Keep your back straight and your head in line with your spine.
- Touch the wall with both hands: Simultaneously touch the wall with both hands, shoulder-width apart. Keep your arms extended and your fingers spread apart.
- Bend your knees and jump off the wall: Bend your knees slightly, then push off the wall powerfully. Keep your legs close together as you jump.
- Turn your body over: As you push off from the wall, start to rotate your body over toward your back. tuck your chin into your chest and bring your knees towards your body.
- Complete the turn: Your body should be in a vertical position with your legs extended behind you. Reach your hands forward in preparation for the pull phase of your next breaststroke cycle.
- Kick off the wall: Push off the wall with your feet and extend your legs forward to begin your next breaststroke cycle.
People Also Ask About How to Do a Turn for Breaststroke
How do you do a backstroke turn?
To perform a backstroke turn:
- Approaching the wall, extend your left arm forward and your right arm backward.
- Touch the wall with your left hand first, then your right. Keep your legs together and your back straight.
- Push off the wall with both feet and simultaneously bring your arms together overhead.
- Flip your body over and tuck your head into your chest.
- Continue rotating until you are facing the wall with your feet extended.
- Reach your arms forward in preparation for the pull phase of your next backstroke cycle.
How do you do a freestyle turn?
To perform a freestyle turn:
- Approaching the wall, tuck your head into your chest and extend your left arm forward.
- Touch the wall with your left hand first, then your right hand.
- Push off the wall with your feet and extend your arms backward.
- Bring your arms forward and your legs together.
- Complete the rotation of your body until you are facing the pool.
- Reach your arms forward in preparation for the pull phase of your next freestyle cycle.
How do you improve your turn time in swimming?
To improve your turn time in swimming:
- Practice your turns regularly to develop muscle memory and coordination.
- Streamline your body as much as possible when approaching the wall.
- Push off the wall powerfully and use a strong kick to propel yourself into your next stroke.
- Avoid pausing or hesitating during the turn.
- Get feedback from a coach or experienced swimmer to help you identify areas for improvement.
