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.
KICK
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!
HEAD
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!
TIMING
Tip 11 – The most important thing of all is…
