Breaststroke is a mobility stroke. The kids with natural hip mobility (specifically in internal rotation) tend to be 'naturals'. Some of this is genetic and related to the shape of the hip joint but, especially for adults, it's a range that can be greatly improved for most (as we just don't work internal rotation in every day life). Some good mobilization tips from MobilityWod here https://www.youtube.com/watch?v=inKpTU_TFrU
As an aside, if you don't have good IR and you still aim for a close knee kick, you can really screw up your knees so the knee 'narrowness' should go along with the hip mobility.
In addition to hips, because you don't have body rotation like you do in freestyle & because you only really have the front of the stroke to get productive work done, shoulder mobility is also really important. Good breaststrokers are able to get the chest down while still keeping the hands high (high numbers for shoulder flexion & horizontal abduction) to maximize the work they can accomplish from catch to insweep.
A real focus on mobility coupled with the accompanying technique (high hands, close knees) is, IMO, your best route forward.
P.S. A beautiful demonstration of the above (high hands, narrow kick) by Brenton Rickard here.... https://www.youtube.com/watch?v=VfJ105NN68U
Alan Couzens, M.Sc. (Sports Science)
Exercise Physiologist/Coach
Twitter: https://twitter.com/Alan_Couzens
Web: https://alancouzens.com
As an aside, if you don't have good IR and you still aim for a close knee kick, you can really screw up your knees so the knee 'narrowness' should go along with the hip mobility.
In addition to hips, because you don't have body rotation like you do in freestyle & because you only really have the front of the stroke to get productive work done, shoulder mobility is also really important. Good breaststrokers are able to get the chest down while still keeping the hands high (high numbers for shoulder flexion & horizontal abduction) to maximize the work they can accomplish from catch to insweep.
A real focus on mobility coupled with the accompanying technique (high hands, close knees) is, IMO, your best route forward.
P.S. A beautiful demonstration of the above (high hands, narrow kick) by Brenton Rickard here.... https://www.youtube.com/watch?v=VfJ105NN68U
Alan Couzens, M.Sc. (Sports Science)
Exercise Physiologist/Coach
Twitter: https://twitter.com/Alan_Couzens
Web: https://alancouzens.com
Last edited by:
Alan Couzens: Nov 23, 19 12:31