How to turn around breaststroke Breaststroke action essentials

Turning is also an important factor in winning or losing a race, especially in short-course competitions where there are many folds. A good turn technique may help you surpass your opponent and change the situation in the race. Here we learn how to master the breaststroke turn.

Land turn training

Training purpose.

Learn breaststroke and butterfly turning movements

Training method.

Touch the wall should approach the wall with both hands at the same time 1. Turn both arms bent, after the shoulders close to the wall, push the wall to collect the legs and group the body, a forefoot palm stirrup wall. One hand from underwater, one hand from the water swing at the same time turn the body, abdomen towards the ground. 2. Stomp out: hands pinch head into a streamline stomp out.

Practice focus.

Close to the wall of the pool when the legs and rotation of the arm movements, repeated training, until the accurate mastery of the action.

Exercise difficulties.

The need to actively close the legs.

Pool wall side group body training

Training objectives.

Learn to bend the arms and then quickly bend the hips and knees to group body movements.

Training methods.

Prepared position is prone in the water, two arms straight ahead, head between the two arms, eyes on the bottom of the pool.

Action points.

Pull the edge of the pool with force, using the force of hip flexion, knee flexion, so that the feet close to the pool wall. Before touching the wall of the last leg or stirrup action should be strong, this leg action to generate impulse in the stirrup away from the pool wall to play a rebound role, help the body faster stirrup away from the pool wall.

Practice focus.

With the help of arm pull, speed up the speed of approaching the pool wall.

Exercise difficulties.

After the turn still maintain the group body, do not prematurely make the head back and bend the hips and knees.

Stomp off the pool wall training

Training objectives.

Learn the timing of the stirrup out.

Training methods.

Prepared position is to close the forehead, hands pull the pool edge elbow slightly flexed, the group body foot stirrups the pool wall.

Action points.

Push the wall body backwards, one hand from underwater, one hand from the water swing while turning into a straight line side lying stirrups out.

Practice focus.

Arm movements and timing of stirrups.

Exercise difficulties.

Avoid opening the body too early in the rotation process, as this will slow down the rotation speed. The body needs to be opened after the swinging arm enters the water.

Breaststroke glide and out of the water

Training objectives.

To experience gliding in the water and learn breaststroke long stroke arm technique.

Training method.

The preparation posture is two feet touching the wall immediately after stirring hard away from the pool wall, body extension, hands and legs together, in a streamlined side-lying stirrups out.

Action points.

After the stirrups away, while gliding side to prone, when gliding speed down close to the speed of the swim, start two hands long paddle arms to both sides of the thighs to stop slightly, glide a little slower, start to close the legs and two hands close to the abdomen, chest, under the chin forward, when the two arms straight pinch head, stirrups, gliding, two arms start the second paddle, head exposed to the water.

Exercise focus.

The timing of the glide under water and the articulation of the long stroke arms.

Exercise difficulties.

You need to keep the flow after stirring off and perform a long stroke arm movement.

Common mistakes in turning and solutions

1. Turning before the hand touches the wall

Reason.

The movement is not skillful, the distance to the edge is not clearly calculated, and the turn is in a hurry, thus causing the body to turn before the hand touches the wall.

Solution.

Land to strengthen the wall after touching the wall stirrup training. In the water to calculate the number of movements to the edge of the pool at the beginning of 5 meters, at the end of the last stirrup, without slowing down to swim close to the wall, both arms forward, in front of the place higher than the body's center of gravity to touch the wall.

2. Turning process did not lift the head

Reason.

After touching the wall the body does not have a force to push forward, lack of inertia, resulting in the head is difficult to come out of the water.

Solution.

After touching the wall, full hand palm pressure pool wall, with inertia bent elbow, bent knee group body, while the body along the longitudinal axis of rotation to the left, and head up and inhale. Note the use of inertia in combination with the use of inertia and more training.

3. After the turn, the leg can not touch the edge of the pool

Cause.

To the side of the turn when the hand pushing the wall of the pool too much power, resulting in the body after the turn is too far from the edge of the pool and thus can not touch the wall.

Solution.

Hands touch the pool wall after the force not forward, should be two hands gradually force to the side and rear turn. The left hand in the matter of leaving the pool wall, in the water with the body to the left side of the rotation and gradually reach forward to the left. When the body turns to the side of the pool wall, the head to the forward direction, and low into the water, the right arm pushed away from the pool wall, swinging the arm from the air, while lifting the hips so that both feet touch the arm, both hands by the chin forward, both legs bent stirrup wall.