Get the tools you need to acquire a complete coaches' toolbox for the breaststroke!
- See drills that isolate the components of the breaststroke, allowing swimmers to perfect each one in a way they could not achieve by swimming miles of full stroke
- Learn training progressions to combine the components of breaststroke for optimum timing, connection, transition, and body line to build maximum speed and power
- Build a better in-sweep and out-sweep during the breaststroke pull to constantly hold the water, allowing for greater speed
with Jeremy Linn,
Nation's Capital Swim Club West - Senior Coach (Senior group since 2008);
All-American swimmer at the University of Tennessee (17 All-American honors);
9x NCAA Champion (four individual titles and five relay titles); 3x SEC Swimmer of the Year;
1996 Olympian - Gold Medalist in 400 Medley Relay (setting World record time) and Silver Medalist in 100M breaststroke (setting an American record time of 1:00.77 );
1997 U.S. Open Championships Gold medal (100M breaststroke)
Improvement of any stroke is always generated in the fine details, but probably most important in breaststroke than any other stroke. In this video, Olympic medalist Jeremy Linn takes apart the stroke and reconstructs it, one step at a time.
Using in-water demonstrations and below-water views, Coach Linn has created a comprehensive stroke training video that you will turn to again and again as you work on seasonal planning, design daily practices, and diagnose stubborn breaststroke stroke flaws. His drills are easy enough for novice swimmers, but still helpful to refine the stroke of the most advanced swimmers.
The Kick - The Driving Force of the Stroke
Linn breaks down every part of the breaststroke kick. He teaches drills that will develop greater range of motion for greater acceleration. You'll see Linn address the set-up, initiation, execution, and finish of the kick with drills for each component. He also suggests corrections for common kick flaws, such as dropped knees, wide kicks, and slow or weak kicks.
After examining the components of the kick, Linn takes the swimmer through a complete kick drill progression designed to combine the kick elements and then integrate them into the stroke. Throughout, Linn keeps the swimmer focused on his body line and stroke count so that the swimmer can develop power and speed without sacrificing a low-drag body alignment.
Pull and Position
The next sets develop pulling skills - including familiar drills to work the out-sweep and the in-sweep of the stroke. Every coach has a set of favorite breaststroke strength, hand speed, and water awareness drills. Many of them are repeated here, but what sets these drills apart is how Coach Linn builds context into every pull drill. Athletes build speed and power while they develop ideal tempo. They work on efficiency - not just by measuring distance per stroke, but by being aware of where their bodies are in relation to the water's surface, the pool bottom, and the end of the pool.
Details matter in a stroke that is naturally the least efficient stroke, and these drills incorporate physical and mental challenges to build a championship-caliber stroke.
Few videos, even those aimed at elite swimmers, cover the pull-out in so much depth. Here, Coach Linn breaks the pull-out down into four parts: The jump and streamline from the wall, the whole-body dolphin kick, the "bullet" pull through, and the recovery into the kick.
He shows swimmers how to build velocity in each of the first three parts by starting them at the peak acceleration of the step before it. For the recovery, Linn teaches swimmers how to stop fighting the water by relaxing the shoulders and shadowing the body to take as much velocity as possible into the breakout.
Age group swimmers can also benefit from the focus on the finish. A simple drill reinforces the need to know where to begin adjusting for a full-extension finish that ends with a strong kick to the wall. Common finish errors such as decelerating into the wall and lifting the chin into the wall can be eliminated with this technique.
The ability to judge the wall for the finish is also critical for the turn. Here, Linn breaks down the turn into its most critical movement - the use of the core to create a tight rotation. Drills such as the back flip drill help ath
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