Science of Performance: Breaststroke Progressions

Dryland Tip By Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer's Shoulder System

SANTA CLARA, California, April 5. LAST week, the Science of Performance: Breaststroke tackled TAB. Luckily, the tools to transform your breast from a beginner to a submarine are immense. Coaches can provide adequate tools to help you in the pool, but learning to use your muscles outside of the pool is essential to improve timing, acceleration, and body line. Luckily, there are methods to improve this aspect out of the pool!

Timing
Adding timing in dryland is unique; however many methods are available. Timing between the core and hip musculature is essential for a better breast. The Swiss Ball rollout progression works on the timing between the core, hips, and arms.

Swiss Ball Rollout
Directions: Place your forearms low on a Swiss Ball, tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, and keep your chin tucked to maintain a straight bodyline. Then roll forward, making sure not to arch your low back as your roll forward, and then return.

Swiss Ball Rollout with breast kick
Directions: Place your forearms low on a Swiss Ball, tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, then roll your body out with elbows under your shoulders. Once extended, the swimmer should rotate their hips in and out, similar to the outkick of breast. Ensure the athlete keeps their core braced during the hip movement, pushing the end ranges of motion.

Make sure the athlete is not arching their back on the exercise, or extending their arms too far forward. These are the two most common errors.

Swiss Ball Rollout with squeeze and breast kick
Directions: Place your forearms low on a Swiss Ball, tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, and keep your chin tucked to maintain a straight bodyline. Next, squeeze the Swiss Ball with your forearms, trying to bring them together, then roll forward and move your feet outward, similar to the outkick, then return.

Make sure as the athlete rolls forward, a straight line is maintained from the top of the head to the tailbone. Any arching causes poor hydrodynamics and impair core and shoulder strength.

Swiss Ball Rollout with double squeeze and breast kick
Directions: Place your forearms low on a Swiss Ball, tighten your abdominals by bringing your pelvis to your ribs or tucking your pelvis under your hips, and keep your chin tucked to maintain a straight bodyline. Next, squeeze the Swiss Ball with your forearms, trying to bring them together, then roll forward and move your feet outward, similar to the outkick, then squeeze the ball and return similar to 'clapping' your feet together .

Make sure as the athlete rolls forward, a straight line is maintained from the top of the head to the tailbone. Any arching causes poor hydrodynamics and impair core and shoulder strength.

Acceleration
Improving acceleration is essential at the hands and feet. These examples focus on the hands, trying to eliminate any sticking points during the catch.

Mr. Miyagi Circles
Directions: Start in the push-up position (on hands or knees), lower yourself to the floor, then push yourself off the floor and rapidly accelerate your through an outsweep. Return to the push-up position. At the beginning, perform one push-up at a time, progressing to repeated push-ups.

Band retractions and Band Retractions with Hip Thrust
Directions: Bend from the hips and orient your chest parallel to the ground. Next, initiate your outsweep by bringing your shoulder blades down and back. This is a forceful movement, which will allow your body to change directions and improve strength. Progress the swimmer by having them drive their hips forward, while keeping their spine straight to mimic the hip drive in breast.

Sand Pulls
Directions: Fill a bucket 6-12 inches with sand, and then have the athlete kneel (while keeping their back straight) and move the sand back and forth. If working on the outsweep of breast (as seen in the video), have the athlete raise their arm overhead, then start the pull with their shoulder blade with the forearm remaining steady. Cue them to move the sand with their back while their hand is firm. This exercise can be performed from 30 – 60 seconds.

Body Line
Keeping a straight line from head to tailbone is essential in breast. These exercises focus on keeping a straight bodyline. This plank progression works on creating a straight bodyline, then adding multiple variables of progression, similar to breast. Hold these exercises statically for 30 — 60 seconds.

Plank
Directions: Lie on your knees and forearms, then tighten your abs, glutes, flex your arms into the ground, and tuck your chin.

Plank with ball
Directions: Line on your knees and forearms, then tighten your abs, glutes, flex your arms into the ground, tuck your chin, and then squeeze the ball between your legs.

Plank with Rock
Direction: Line on your knees and forearms, then tighten your abs, glutes, flex your arms into the ground, tuck your chin, then squeeze the ball between your legs. Next, shift your weight on your toes, attempting to move your center of gravity forward.

Partner Plank/Partner plank with rock
Directions: Begin in the plank position, then have your partner lift your legs as if you were doing the wheelbarrow exercise. Next, have your partner stand between your thighs, and then hold your body in a straight position, and. squeeze your partner with your legs. To progress, have your partner rock your body forward and back.

How to use this?
These exercises should only be a component of a swimmer's dryland program. A simple method to incorporate these movements is with strength movements (contrast training) targeted at muscles used in the swimmer's main stroke (this is an example of breast). Incorporate this with active mobility of the hips and you've got a solid breast dryland program focusing on power. At COR, we use this type of training during our power phase, for a breaststroker working on chest, glute, and hamstring strength, in combination of learning bodyline, arm acceleration, thoracic mobility, and hip mobility.

An example would be:
1. Exercise Sets Reps
a1. Bench 3 5
a2. Push-up circles 3 5
a3. Foam Roll thoracic spine x60 seconds 1 60 s
c1. Sumo Deadlift 4 2
c2. Swiss Ball Rollout with breast kick 4 10 s
c3. Skier Mobility 2 10
d. Partner planks 1 **HALAP
*a1, a2. a3 indicate the exercises are performed back to back, for example: a1, a2, a3, then return to a1.
**HALAP=Hold As Long As Possible

This is how we incorporate the various training aspects to maximize efficiency and effectiveness. Improving strength and power is essential in swimming, but learning how it relates to swimming is crucial.

COR helps teams and individuals create dryland programs to maximize each individual's strengths and weaknesses, specifically for swimming. COR has just had two openings in their optimal online training program or have your team COR certified, check it out today and start optimizing your life today!

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.

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