Breaststroke turns are a crucial part of improving race efficiency, helping swimmers maintain momentum, conserve energy, and shave off seconds during competition. Unlike freestyle or backstroke turns, which involve a flip, breaststroke turns require a two-hand touch and a quick transition into the next lap.
Mastering breaststroke turns can be challenging, but with proper technique, drills, and consistent practice, you can execute them smoothly and efficiently. This guide covers the fundamentals of breaststroke turns, common mistakes, and the best drills to help you perfect them with ease.
1️⃣ Understanding the Mechanics of a Breaststroke Turn
Breaststroke turns involve a quick two-hand touch followed by a fast transition into the next push-off. The key phases are:
✅ Step 1: Approach the Wall Efficiently
✔️ Take your final stroke and kick leading into the wall—avoid gliding in too early.
✔️ Keep both hands touching the wall simultaneously.
✔️ Tuck the chin slightly to prepare for a fast transition.
🔥 Tip: Aim to hit the wall at full extension, so you don't have to shorten your last stroke.
✅ Step 2: Fast Two-Hand Touch & Compact Turn
✔️ As soon as both hands touch the wall, bring the knees up toward the chest.
✔️ Rotate one shoulder toward the wall while keeping the head low.
✔️ Keep elbows bent and close to the body for a tight, controlled turn.
🔥 Tip: The faster you tuck and rotate, the quicker you can push off the wall.
✅ Step 3: Push Off & Transition to Streamline
✔️ Extend one arm forward as the other drops into streamline position.
✔️ Push off the wall with force, keeping a tight streamline.
✔️ Perform a powerful underwater pullout, followed by a dolphin kick and a breaststroke kick before surfacing.
🔥 Tip: A strong streamlined push-off and pullout can make up for a slower turn, so focus on power and efficiency.
2️⃣ Common Mistakes in Breaststroke Turns & How to Fix Them
🚫 Mistake: Approaching the wall too slowly or gliding in.
✔️ Fix: Take one last strong stroke before touching the wall.
🚫 Mistake: Touching the wall too high or too low.
✔️ Fix: Aim for shoulder-level hand placement to set up a quick turn.
🚫 Mistake: Lifting the head too much during the turn.
✔️ Fix: Keep head low and tucked for a smoother transition.
🚫 Mistake: Slow or inefficient push-off.
✔️ Fix: Engage the legs fully when pushing off, keeping a tight streamline.
3️⃣ Best Drills for Practicing Breaststroke Turns
Practicing turns regularly will help build muscle memory and confidence. These drills are designed to break down each phase of the turn and refine technique.
🏊♂️ 1. Wall Touch Drill
✅ Purpose: Reinforces a fast and legal two-hand touch.
How to Do It:
1️⃣ Swim toward the wall, touching it with both hands simultaneously.
2️⃣ Hold the position for a second to check proper hand placement.
3️⃣ Repeat 10-15 times to reinforce good habits.
🔥 Tip: Have a coach or partner check that both hands touch at the same time.
🏊♂️ 2. Fast Knees-Up Turn Drill
✅ Purpose: Improves knee tuck speed for a quicker turn.
How to Do It:
1️⃣ Stand near the wall, place both hands on it, and quickly pull knees up to the chest.
2️⃣ Rotate one shoulder inward and practice landing sideways on the wall.
3️⃣ Repeat 10-15 times, gradually increasing speed.
🔥 Tip: Keep the motion fluid and controlled—don’t rush and lose balance.
🏊♂️ 3. Turn Without a Push-Off Drill
✅ Purpose: Focuses on fast rotation mechanics.
How to Do It:
1️⃣ Swim into the wall, execute the turn, but don’t push off—simply reset and repeat.
2️⃣ Perform 5-10 reps, refining the turn speed.
🔥 Tip: Eliminating the push-off allows swimmers to concentrate purely on turn mechanics.
🏊♂️ 4. Streamline Push-Off Drill
✅ Purpose: Improves the power of the push-off and underwater phase.
How to Do It:
1️⃣ Stand in the water, push off from the wall in a tight streamline.
2️⃣ Glide as far as possible before surfacing.
3️⃣ Focus on a strong, explosive push-off with fully extended arms.
🔥 Tip: Try to push off deeper before surfacing gradually with an efficient pullout.
🏊♂️ 5. Full Turn & Pullout Repeats
✅ Purpose: Reinforces the full transition from turn to breakout.
How to Do It:
1️⃣ Start from mid-pool, swim toward the wall, execute a full breaststroke turn, then perform a pullout before surfacing.
2️⃣ Focus on streamline, pullout, and first stroke efficiency.
3️⃣ Repeat 4-6 times, refining the motion each round.
🔥 Tip: Record yourself to analyze and correct technique.
4️⃣ Sample Breaststroke Turn Training Set (1,500m Total)
🏊♂️ 1️⃣ Warm-Up (300m)
100m freestyle
100m breaststroke (easy)
100m kick (with board)
🏊♂️ 2️⃣ Technique Drills (500m)
4 x 50m Wall Touch Drill
4 x 50m Fast Knees-Up Turn Drill
4 x 50m Turn Without a Push-Off Drill
🏊♂️ 3️⃣ Full Turns & Endurance Set (500m)
6 x 50m breaststroke, executing perfect turns at each wall.
4 x 100m breaststroke with full pullouts and race-pace turns.
🏊♂️ 4️⃣ Cool Down (200m)
100m easy breaststroke
100m relaxed freestyle
🔥 Tip: Focus on quality over speed—proper technique will lead to faster, smoother turns over time.
5️⃣ Final Takeaways: How to Master Breaststroke Turns with Ease
✅ Approach the Wall with Speed – A strong final stroke prevents unnecessary gliding.
✅ Execute a Fast & Compact Turn – Bring knees up quickly and keep the head low.
✅ Use a Powerful Push-Off – Drive off the wall with full leg extension.
✅ Maximize the Underwater Pullout – A well-executed pull, dolphin kick, and breakout keeps speed going.
✅ Practice Turns Regularly – Incorporate turn drills in every breaststroke workout.
By refining these techniques and practicing consistently, you’ll develop faster, smoother, and more efficient breaststroke turns, helping you gain an edge in every race! 🏊♂️🔥
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