The maximum propulsion occurs at the beginning of the down kick with a flick of the foot toward plantar flexion of the ankle. The more plantar flexion of the ankle, the more foot surface area is available to push backward in the water, creating propulsion.
Breaststroke is the most challenging, inefficient and slowest of the four strokes. It is also the key to a successful IM.
What most coaches don’t realize is that each stroke has an underwater phase…or at least it should.
Yoga can significantly increase core strength and flexibility while lengthening muscles, creating a more streamlined physique in swimming.
Gary Hall Sr: “There are three different facets of dry land training, all of which are important; strength training, stretching and fitness. I am not aware of any elite swimmer that does not incorporate a dry land program into his or her training.”
The definition of inertia is the following: a body in motion wants to remain in motion, while a body at rest wants to remain at rest.
Rebecca Soni: “Dolphin Kick Breaststroke drill is one of my favorites. For me, the biggest benefit of this drill is being able to work on the timing of the stroke. The timing is the most important variable in this stroke.
Watch world champion Junya Koga performing the body rotation backstroke swimming drill, you will see how powerful the body rotation can be when coupled with the kick or the pull.
A bad breakout can easily transform a good turn into a….not-so-good one. There are several important elements to performing a great freestyle breakout.
With the late breath the head is kept in the tucked down position as long as possible, rather than lifting it early and holding it up longer.
With water being some 800 times denser than air, the frontal drag forces that slow swimmers down come into play at much slower speeds than all other sports on land.
“I watched Sun Yang on Youtube”, he continued, “and couldn’t help but notice that he blows air out through his nose after each breath and a lot of that air ends up under his body. Do you think that makes him faster”?
Learn more about head position in backstroke by watching the Race Club swimisode featuring World Champion backstroker, Junya Koga.
One of the most common mistakes I see in backstroke is with the pulling motion. Most backstrokers pull with an arm that is relatively straight, as if the arm were an oar pulling through the water.
Freestyle kick butterfly is not easy to do, but if done properly with a consistent kick and with fins, a swimmer can feel the surge forward as he or she throws the head down and swings the arms forward after each breath.