Jon Rudd, swim coach to Olympic 100m Breaststroke Champion, Ruta Meilutyte brings us his top breaststroke tips, to help you achieve a smoother and for efficient technique.
Tip 1: Draw your heels up towards your bottom, but don’t let your heels pop out of the water
Tip 2: Focus on your thigh not dropping under you as it creates a lot of resistance
Tip 3: Use the inside of your calf muscle as the propulsive surface
Tip 4: Kick back and down – and squeeze up!
Tip 5: Keep your head angled so that you are looking forwards and downwards – not just forwards!
Tip 6: Imagine that you are holding a tennis ball between your chin and chest all the way through this process – and it’s not allowed to pop out!
THE UNDERWATER PHASE
Tip 7 – Don’t rush through this! Hold your streamlining and only go from one movement to the next when you feel a deceleration. Stay in a tight long shape and don’t look for the surface when you’re ready to swim!
HANDS & ARMS
Tip 8: Keep your elbows in tension at the front of your recovery
Tip 9: On your outscull, keep your hands shallow and don’t bend your elbows!
Tip 10: On your inscull, your elbows lead and should slam into the side of your ribs!
Tip 11 – The most important thing of all is for everything to work in harmony. And when your inscull has hit your ribs, your feet should be up as well, as in Tip 1!