Breaststroke how to stir the legs Breaststroke stirring when the power skills

May 12, 2023
We know that the main power source of breaststroke is the foot stirrup, and how to stirrup efficiently is the key to improve the level of breaststroke.

Backward extension of legs

Keep your legs stretched backwards, and start to recover your feet when your arms change from the stroke phase to the recovery phase, in preparation for the following strokes.

Arm forward extension with both feet in the water

At the end of the arms reach forward, both feet push backward, the arms are straight in front of the head and the head is in a straight line with the body.

Streamline stirrups

Paddle your arms when your legs are extended into a streamline shape, and stomp your legs when your upper body forms a streamline shape. This is the most reasonable time to match.

Close coordination between arms and legs

The paddle and the stirrups are coordinated for maximum effect, because this coordination does not cause the power of the paddle arms and stirrups to cancel each other out. Obviously, the characteristic of this timing is that one action follows the other, with no pause between actions.

Heel recovery should be fast

Because the legs are still in extension in the middle of the arm stroke, the leg retraction action is fast. In the moment of completing the forward arm extension action, the upper body elongated and lying flat in the water to do stirrups and backward pushing water action.

Pressing the torso in front of the body with the arms extended forward

The video shows that the timing of the stirrups is determined by whether the torso is extended in place, not by whether the arms are straight. When the torso is in a streamlined position then start to push backwards. By pressing the torso forward you can improve the overall effectiveness of the breaststroke and get the best timing.
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