Breaststroke pull while lying down on the edge of the pool

 

Performing a breaststroke pull while lying down on the edge of the pool is a great way to practice and strengthen your breaststroke technique.

Here’s how you can do it:

Positioning:

Lie on your stomach on the edge of the pool with your arms extended forward. Your body should be straight and parallel to the water’s surface.

Starting Position:

Your arms should be slightly wider than shoulder-width apart, with your elbows slightly bent.

Initiate the Pull:

Begin by bending your elbows and pulling your hands towards your chest in a circular motion, keeping your fingers together. This motion should mimic the pull phase of the breaststroke.

Hand Placement:

As your hands move towards your chest, rotate your palms outward so that your thumbs are pointing downwards and your palms are facing outward.

Sweeping Motion:

Once your hands reach your chest, sweep them outward and downward in a circular motion, keeping your elbows close to your body.

Propulsion:

As you sweep your hands outward and downward, press against the water to propel yourself forward. Focus on generating power from your chest and shoulders.

Recovery:

After completing the pull phase, extend your arms forward again and repeat the motion.

Breathing:

While practicing this drill, you can either hold your breath or incorporate breaths as you normally would during the breaststroke. If you choose to breathe, exhale as you pull your hands towards your chest and inhale as you extend your arms forward.

Repetition:

Practice this drill for several repetitions, focusing on maintaining proper technique and form.

Feedback:

If possible, have someone watch your technique or use underwater mirrors to check your form and make adjustments as needed.

Variations:

You can vary the intensity of this drill by adjusting the speed of your pull or the resistance by pushing harder against the water.

Remember to focus on maintaining proper form and technique throughout the drill to get the most out of your practice. This exercise can help strengthen the muscles used in the breaststroke pull and improve your overall performance in the water.