Mastering Swimming Techniques: Breaststroke, Crawl, and Backstroke

Breaststroke Technique

Arms: The recovery occurs underwater, keeping the body as streamlined as possible by bringing the hands close together under the chest. The traction phase provides the primary propulsion.

Legs: The feet utilize external rotation and dorsal flexion. The movement is circular, moving from outside to inside, transitioning from full extension to a 'W' shape.

Crawl Turn Mechanics

Approach: Contact the wall with one hand, perform a quarter turn, and inhale. The propulsion phase follows immediately.

Butterfly Turn Technique

Approach: Contact the wall with two hands, perform a quarter turn, and inhale. The underwater displacement involves a full stroke plus a half-stroke to prepare for the next breath.

Backstroke Fundamentals

Overview: Backstroke is similar to the crawl but is often considered more challenging to master.

Body Position and Breathing

• Body: Maintain longitudinal centering and rotation. Keep the head slightly raised and fixed.
• Breathing: Inhale during the recovery of one arm and exhale during the other. The face remains above water; inhale through the mouth and exhale through the nose.

Leg Action

Propulsion: The legs perform an alternating, lateral propulsive phase with upward hip flexion. Keep feet in internal rotation and maintain knee extension without breaking the surface.

Arm Mechanics

• Recovery: The shoulder leads, with the arm fully extended. The hand exits the water facing inward, aligned with the shoulder.
• Traction: The arm flexes during the pull.
• Entry: The little finger enters the water first, aligned with the shoulder.
• Grip: The elbow flexes with the hand held high.
• Mid-Traction: The elbow flexes to 90 degrees, pointing toward the bottom of the pool.
• Drive: The traction phase concludes with the hand passing below the hip.

Coordination

Synchronization: As one arm falls, the other completes the drive. Proper coordination between arms, legs, and breathing is essential for efficiency.