{"id":67522,"date":"2014-10-06T00:00:00","date_gmt":"2014-10-06T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/11-tops-tips-efficient-breaststroke\/"},"modified":"2014-10-06T00:00:00","modified_gmt":"2014-10-06T00:00:00","slug":"11-tops-tips-efficient-breaststroke","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/11-tops-tips-efficient-breaststroke\/","title":{"rendered":"11 Tips to a smoother and more efficient breaststroke"},"content":{"rendered":"<p><strong>Jon Rudd, swim coach to Olympic 100m Breaststroke Champion, Ruta Meilutyte brings us\u00a0his top breaststroke\u00a0tips, to help \u00a0you achieve a smoother and for efficient technique.\u00a0<\/strong><\/p>\n<p><strong>KICK<\/strong><\/p>\n<p>Tip 1: Draw your heels up towards your bottom, but don\u2019t let your heels pop out of the water<\/p>\n<p>Tip 2: Focus on your thigh not dropping under you as it creates\u00a0a lot of resistance<\/p>\n<p>Tip 3: Use the inside of your calf muscle as the propulsive surface<\/p>\n<p>Tip 4: Kick back and down \u2013 and squeeze up!<\/p>\n<p><strong>HEAD<\/strong><\/p>\n<p>Tip 5: Keep your head angled so that you are looking forwards and downwards \u2013 not just forwards!<\/p>\n<p>Tip 6: Imagine that you are holding a tennis ball between your chin and chest all the way through this process \u2013 and it\u2019s not allowed to pop out!<\/p>\n<p><strong>THE UNDERWATER PHASE<\/strong><\/p>\n<p>Tip 7 \u2013 Don\u2019t 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\u2019t look for the surface when you\u2019re ready to swim!<\/p>\n<p><strong>HANDS &amp;\u00a0ARMS<\/strong><\/p>\n<p>Tip 8: Keep your elbows in tension at the front of your recovery<\/p>\n<p>Tip 9: On your outscull, keep your hands shallow and don\u2019t bend your elbows!<\/p>\n<p>Tip 10: On your inscull, your elbows lead and should slam into the side of your ribs!<\/p>\n<p><strong>TIMING<\/strong><\/p>\n<p>Tip\u00a011 \u2013 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!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jon Rudd, swim coach to Olympic 100m Breaststroke Champion, Ruta Meilutyte brings us\u00a0his top breaststroke\u00a0tips, to help \u00a0you achieve a smoother and for efficient technique.\u00a0 KICK Tip 1: Draw your &hellip;<\/p>\n","protected":false},"author":1306,"featured_media":16642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 Tips to a smoother and more efficient breaststroke - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Jon Rudd is swim coach to Olympic 100m breaststroke champion, Ruta Meilutyte. 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