Single-Arm Breaststroke Drills: Focusing on Stroke Mechanics

The breaststroke is a technically demanding stroke, requiring precise timing, body coordination, and efficient movement. While full-stroke practice is essential, single-arm drills are an excellent way to isolate and refine specific elements of the stroke. These drills can improve hand entry, catch mechanics, and the efficiency of your pull phase.

In this post, we’ll dive into the benefits of single-arm breaststroke drills, provide a step-by-step guide for practicing them, and share tips to help you enhance your stroke mechanics.

Why Practice Single-Arm Breaststroke Drills?

1. Improves Stroke Symmetry:

   • Isolating each arm allows you to identify and correct imbalances in your stroke.

2. Focuses on Pull Mechanics:

   • Emphasizes proper hand entry, catch position, and pull-through.

3. Enhances Body Awareness:

   • Helps swimmers feel the water better and adjust their technique for maximum efficiency.

4. Builds Strength and Endurance:

   • Increases muscle engagement on the working arm, strengthening the upper body.

5. Reinforces Timing:

   • Improves the coordination of arm movements with the kick and glide phases.

   
   

Key Elements of a Proper Breaststroke Pull

• Hand Entry: Hands should enter just outside shoulder width with fingers pointing forward.

• Catch: Engage the water by pressing outward and downward in a circular motion.

• Pull-Through: Sweep your hands inward toward your chest in a powerful, controlled motion.

• Recovery: Extend your arms forward in a streamlined position for the glide phase.

How to Perform Single-Arm Breaststroke Drills

1. Basic Single-Arm Breaststroke Drill

Purpose: Focuses on the mechanics of the pull and catch phases.

Steps:

1. Extend one arm forward in a streamlined position, keeping the other arm at your side.

2. Perform the breaststroke pull with the working arm, following the proper mechanics:

   • Hand entry → outward catch → inward pull → recovery to streamline.

3. Use a breaststroke kick to propel yourself forward after each pull.

4. Switch arms after completing one lap or a set distance.

Tips:

• Keep your body aligned and your hips high in the water.

• Focus on the smoothness and power of each pull.

2. Single-Arm Pull with Kickboard

Purpose: Isolates the arm movement while providing added buoyancy for better body alignment.

Steps:

1. Hold a kickboard with one hand, extending it forward for support.

2. Perform the breaststroke pull with your free arm.

3. Engage your breaststroke kick for propulsion, ensuring proper timing between the kick and pull.

4. Alternate arms after each lap.

Tips:

• Keep your non-working arm steady on the kickboard.

• Maintain a streamlined position during the glide phase.

3. Alternating Single-Arm Breaststroke Drill

Purpose: Develops symmetry and improves coordination between both arms.

Steps:

1. Extend one arm forward and perform a single pull, completing the full stroke with a kick and glide.

2. Switch arms and perform the next pull with the opposite arm.

3. Continue alternating arms for the length of the pool.

Tips:

• Maintain a steady rhythm to ensure smooth transitions between arms.

• Focus on keeping each pull consistent in strength and technique.

4. Single-Arm Breaststroke with Breathing

Purpose: Reinforces the timing of breathing with the pull phase.

Steps:

1. Perform a single-arm pull while lifting your head to breathe during the catch phase.

2. Inhale as you pull your hand inward and exhale during the glide phase.

3. Keep the non-working arm extended forward for balance.

Tips:

• Avoid lifting your head too high to breathe; keep it aligned with your body.

• Ensure a smooth return to the streamlined position after each breath.

5. Single-Arm Breaststroke with Resistance Tools

Purpose: Builds strength and enhances catch efficiency.

Steps:

1. Use hand paddles or resistance gloves to create more water resistance during the pull phase.

2. Perform the single-arm drill, focusing on maximizing your pull power and maintaining technique.

3. Alternate arms after each lap.

Tips:

• Use resistance tools sparingly to avoid overtraining.

• Focus on maintaining proper form despite the added resistance.

Drills in a Training Plan

Here’s a sample workout incorporating single-arm breaststroke drills:

Warm-Up (10 Minutes)

1. 200m freestyle (easy pace)

2. 100m breaststroke kick with a kickboard

3. 100m breaststroke (focus on technique)

Drill Set (20 Minutes)

1. 4x25m basic single-arm breaststroke drill (alternate arms each lap, rest 20 seconds)

2. 4x25m single-arm pull with kickboard (rest 20 seconds)

3. 4x25m alternating single-arm breaststroke drill (rest 20 seconds)

4. 2x50m single-arm breaststroke with breathing (rest 30 seconds)

Main Set (20 Minutes)

1. 6x50m breaststroke at moderate pace, focusing on incorporating improved pull mechanics (rest 30 seconds)

2. 4x100m IM with an emphasis on the breaststroke segment (rest 45 seconds)

Cool-Down (10 Minutes)

1. 200m choice stroke (relaxed pace)

2. 100m breaststroke glide drill

   
   

Tips for Success

1. Focus on Quality: Prioritize proper form over speed to build efficient habits.

2. Engage Your Core: Keep your body aligned and your hips high to reduce drag.

3. Film Your Technique: Record your drills to identify areas for improvement.

4. Alternate Drills with Full Strokes: Transition between single-arm drills and full-stroke practice to reinforce muscle memory.

5. Be Patient: Mastery takes time; consistency and focus are key.

   
   

Common Mistakes and How to Fix Them

1. Overreaching During the Pull:

   • Mistake: Pulling too far outward wastes energy.

   • Fix: Keep your pull compact, focusing on the circular motion of the stroke.

2. Poor Glide Timing:

   • Mistake: Skipping or rushing the glide phase.

   • Fix: Pause briefly in the streamlined position after each pull to reinforce timing.

3. Uneven Arm Movement:

   • Mistake: One arm performs stronger or more efficiently than the other.

   • Fix: Practice single-arm drills equally on both sides to build balance and symmetry.

   
   

Conclusion

Single-arm breaststroke drills are an invaluable tool for swimmers looking to refine their stroke mechanics. By isolating each arm, these drills allow you to focus on specific elements of the pull phase, enhance your technique, and develop a more powerful and efficient stroke.

Incorporate these drills into your regular training routine, and with consistent practice, you’ll see noticeable improvements in your breaststroke performance. Dive in, focus on form, and take your swimming to the next level!