FINIS Tip Of The Week: Bungee Cord Breaststroke Pullouts

bungeecordpullouts

Welcome to the “FINIS Tip of the Week.” Swimming World will be bringing you a topic that we’ll explore with drills and concepts for you to implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), each tip is meant to be flexible for your needs and inclusive for all levels of swimming.

While last week’s tip looked at how resistance can help improve your breaststroke, this week’s tip explains how you can use a bungee assist to work on the finer details of your breaststroke pullouts.

To do this, simply run a cord down the length of the pool and then pull in your partner, increasing their velocity along the way. They will do just breaststroke pullouts underwater while being pulled down the pool, trying to get as many in as they can before getting to the other side.

Using the bungee cord gives your athletes the advantage of having a heightened sense of any “dead spots” in their pullouts where they may be slowing down. Whoever is pulling them in may also feel a hitch at any point when they may be slowing down or catching resistance through their pullout.

Doing two or three lengths of this coupled with some non-aided sprints or pace work immediately after is a great way to apply this drill. Jumping from the speed of the bungee cord assist to “normal” swimming will increase your athletes’ awareness of the efficiency of their pullout and show them what corrections that may need to make to breakout into the smoothest stroke possible.

All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.