Swimisodes - Breaststroke Kick with Rebecca Soni
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- Опубліковано 9 лют 2025
- Breaststroke kick is one of the most challenging techniques of swimming. A powerful breaststroke kick relies on having great flexibility in the hips and dorsiflexion of the ankles. To kick with power in breaststroke, a swimmer must be able to push backward with the instep of the foot with great force and quickness. The hip flexibility may enable that to happen, but a swimmer must also develop strength in the hamstrings to draw the legs up quickly and in the quadriceps to push the feet backward with force in breaststroke kick.
Many swimmers that do not have enough flexibility in the hip attempt to increase the power of the kick by widening the distance between the knees. Yet this technique creates a problem. With widened knees, a swimmer cannot get through the kicking cycle fast enough to take advantage of the tremendous coupling energy from the upper body pressing forward and the head snapping down. By the time they start pushing the feet backward, the body’s motion downward has already stopped, lessening the propulsive force of the breaststroke kick. Olympic Champion Rebecca Soni has extraordinary hip flexibility and leg quickness. She draws her legs up quickly, once her pull force is completed, and begins to push backward quickly just as her upper body strikes the water. It is the exquisite timing of these motions that makes her so powerful in breaststroke.
At The Race Club, we have found the Finis yellow elastic band , placed above the swimmer’s knees, is an extraordinary tool to help swimmers keep their knees closer together during the breaststroke kick and develop a more effective and faster breaststroke.
Purchase the Yellow elastic band from Finis here:
shop.theraceclu...
Thanks for watching!
theraceclub.com...
Director/Editor: Richard Hall
Producer: The Race Club
Writer/Narrator: Gary Hall Sr
Cinematographer: Frazier Nivens
Music: Kyle Pittman
Live Sound: Gustavo Moller
Jib Operator: Mikey Montoya (Jib and Co)
Underwater Housing: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
Excellent video! For people like you Sr. Gary Hall the sport is such a beautifull art and activity. It is also because of your altruism in swimming that people like me are able to improve every day
Thank you, Francisco. Very kind of you to say.
This is very helpful to me. I finally got my kick right by visualizing the band. Thank u so much
Glad we could help!
These videos are helping me a lot. Thank you so much!
You are welcome!
Another excellent video, thanks guys. I'd love to come to a camp sometime!
We would love to see you here!!!
as a swimmer I find this helpful
Thank you!!
theraceclub I love tour vids
It explains it so much better.
Thanks.
Swimisodes - Breaststroke Kick with Rebecca Soni
수영에피소드 - 레베카 소니와 함께 하는 평영 차기
theraceclub
게시일: 2016. 8. 2.
Breaststroke kick is one of the most challenging techniques of swimming.
평영 차기는 수영에서 가장 어려운 기술 중의 하나입니다.
A powerful breaststroke kick relies on having great flexibility in the hips and dorsiflexion of the ankles.
발목관절에서의 발등쪽굽힘과 엉덩관절의 유연성이 아주 좋아야 강력한 평영 차기를 할 수 있습니다.
To kick with power in breaststroke, a swimmer must be able to push backward with the instep of the foot with great force and quickness.
발 안쪽 부분을 이용해서, 아주 강하게 그리고 빠르게 찰 수 있어야, 평영 차기가 강력해집니다.
The hip flexibility may enable that to happen, but a swimmer must also develop strength in the hamstrings to draw the legs up quickly and in the quadriceps to push the feet backward with force in breaststroke kick.
엉덩관절이 유연하면 이렇게 하는 것이 가능은 합니다. 하지만, 평영차기로 두발을 강하게 뒤쪽으로 밀 수 있으려면, 뒤넙다리근(hamstring)을 강하게 단련해서 다리를 빠르게 위로 당길 수 있어야 합니다.
Many swimmers that do not have enough flexibility in the hip attempt to increase the power of the kick by widening the distance between the knees.
엉덩관절(hip joint, 고관절) 유연성이 충분치 못해서, 많은 수영인들이 양 무릎 사이를 넓혀 차는 힘을 늘리려고 시도합니다.
Yet this technique creates a problem.
하지만 그렇게 하면 문제점이 발생합니다.
With widened knees, a swimmer cannot get through the kicking cycle fast enough to take advantage of the tremendous coupling energy from the upper body pressing forward and the head snapping down.
무릎이 벌어지면, 윗몸통을 앞으로 밀면서 머리를 아래쪽으로 확 젖히는 동작에서 생기는 엄청난 결합(coupling) 에너지의 잇점을 살릴 수 있을만큼, 차는 주기(週期)를 충분히 빨리 가져가지 못하게 됩니다.
By the time they start pushing the feet backward, the body’s motion downward has already stopped, lessening the propulsive force of the breaststroke kick.
두발을 뒤로 밀어내기 시작할 때 쯤에는, 아래로 향하는 몸통 움짐임이 이미 멈춰버려서, 평영 차기의 추진력이 감소되어 버립니다.
Olympic Champion Rebecca Soni has extraordinary hip flexibility and leg quickness.
올림픽 챔피언 레베카 소니는 엉덩관절 유연성이 뛰어나고, 다리가 빠릅니다.
She draws her legs up quickly, once her pull force is completed, and begins to push backward quickly just as her upper body strikes the water.
레베카 소니는, 일단 팔로 당기는 힘이 끝나면 재빨리 다리를 위로 당기고, 윗몸이 물을 때리는 바로 그 순간에 두다리를 재빨리 뒤로 밀기 시작합니다.
It is the exquisite timing of these motions that makes her so powerful in breaststroke.
레베카 소니가 평영에서 그렇게 강한 이유는 이러한 동작들의 때(timing)가 정교하게 잘 맞춰져 있기 때문입니다.
At The Race Club, we have found the Finis yellow elastic band , placed above the swimmer’s knees, is an extraordinary tool to help swimmers keep their knees closer together during the breaststroke kick and develop a more effective and faster breaststroke.
우리 레이쓰 클럽에서는 수영선수의 무릎 위에 차는 피니스 노랑 탄력 밴드(피니스 발목 교정 밴드, Finis Pulling Ankle Strap)가, 평영차기를 할 때 양 무릎을 모으는 습관을 들여, 더 효율적이며 빠른 평영을 개발하는 데, 아주 훌륭한 도구라는 것을 알게 되었습니다.
Purchase the Yellow elastic band from Finis here:
피니스 발목 교정 밴드는 여기에서 살 수 있습니다:
shop.theraceclub.com/store/pul...
Thanks for watching!
시청해주셔서 감사합니다!
theraceclub.com/swim-camps/
Director/Editor: Richard Hall
감독/편집: 리차드 홀
Producer: The Race Club
제작: 레이쓰클럽
Writer/Narrator: Gary Hall Sr
저술/해설: 개리 홀 시니어
Cinematographer: Frazier Nivens
촬영: 프레이지어 나이븐스
Music: Kyle Pittman
음악: 카일 핏만
Live Sound: Gustavo Moller
음향: 구스타보 몰러
Jib Operator: Mikey Montoya (Jib and Co)
지미집 작동: 마이키 몬토야 (Jib and Co)
Underwater Housing: AquaVideo
방수하우징: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
Founders Park Islamorada, FL MM87 에 있는 우리 훈련 시설에서 촬영하였습니다.
Sang相상 Hwa和화 Lee李이 why are you every where
Does the propulsion from the kick is REALLY increase by the simultaneous forward motion of the upper body? Is there data to that effect. From physics I would say that the forward motion of the upper body actually would DECREASE the swimmer forward velocity. Simple force addition. The coupling motion resulting from muscle, etc., force vectors resultant, although can change motion internal in the body in a direction NOT INTENDED by the swimmer does not override the whole-body vectorial mechanics. Your comments, thanks, and again great videos coach!
In breaststroke, the forward motion of the upper body through the air is not slowed much by the drag from the air. Yet the kinetic energy from that motion, if timed properly with the propulsion from the kick, will serve to increase the resulting swimmer's speed from the kick. It is easy to prove. When looking at the increase in the swimmer's velocity from the kick alone, it is never as much as the increase in velocity resulting from the swimmer's kick during the stroke, due to the coupling from the upper body. The faster the kick cycle time, the more coupling effect the swimmer gets.
BTW, the propulsion from the kick doesn't increase from the coupling motion. The swimmer's velocity resulting from the kick propulsion does increase from the coupling motion. Velocity is the desired outcome, not propulsion.
me gustan mucho sus videos entiendo muy poco ingles seria bueno que lo tradujera a español gracias
I really like your videos understand very little English would be good to translate it to Spanish thanks
O tu puedes aprender inglés que sería más útil para ti aún
algunos de los swimisodes contienen subtitulos en espanol. Puedes buscarlos.
Is there a tipping point between streamlining and power when, swimming without the finis strap, the knees are too close together? Or is it always preferable in theory to keep the knees as narrow as possible?
I used to think the narrower, the better. If swimmers don't have good internal rotation flexibility of the hip nor good pronation of the ankle, they have to go wider with the knees to get any meaningful propulsion. Let the knees go where they need to to get propulsion. Gary
Nice
Thanks for watching!
@@theraceclub
It is pleasure.
this is a very beautiful pool....
Yes it is! Please visit us.
Can someone help me? Is Cody Miller’s style of staying low to the water better than Adam Peaty’s style of thrusting the chest forward?
Based on times, I would say that Adam has discovered the next level of breast technique.
But Adam Peaty is not as good in 200m. His style is only suitable for sprinting I guess.
Tip: You can make leg ties out of old bike tyre inner tubes. Pop to a cycle store and they will have punctured tubes that they don't want. Cut in half and remove the valve, wash in detergent, then tie in using a reef knot, and trim excess.
Good tip!
thank for this video i hope i can make it
We do too!
i have a problem my knee hurts while swimming breaststroke do you maybe know how to remove pain i have nationals in 30 days please help :(
Knee pain is not unusual in breast kick as there is a lot of torque place on the knee joint. Please see a professional who has experience dealing with swimmers to help you through the recovery/rehabilitation.
Olio Berta I have that pain too sometimes if i do I just make my kick closer
Apart from trying to kick a bit closer, try to develop your quad muscles by doing step up/step down exercises and using the leg extension machines in the gym. That would reduce chance of injury to the knees when breast kicking - according to physios.
thanks. superb.. as always. I just have. a question. I 've noticed shoulder pain while swimming butterfly. the most pain I feel during the recovery. any ideas?
You need good extension of the shoulder, so if you are tight there, you should stretch the shoulders every day. Otherwise, have it checked by a professional and get treatment if needed.
I swim one and 1/2 mile. Left knee has arthritis. Pain laterally inside which kick should I use to strengthen quad. .?
arthritis is tough on kicking. I have both knee and patellar arthritis (had one knee replaced) and have to be careful about the quanity and intensity of kicking I do...especially with fins. I find using strength training for quads (leg extensions) really helps it. Also take anti inflammatories if needed.
Thank you very much.
What can you say about Adam Peatty technique? About his arms? Thank you.
What happens to the shoulders and elbows when you swim 50 or 100 meters quickly.
my time is 28.5 to 50 meters breaststroke, but I have an old technique
Adam Peaty has the fastest stroke rate of all elite breaststrokers. His rate is over 60 for the first 25 and close to 58 for the remainder of the 100. One reason is that he has the fastest pulling cycle and kicking cycle. He is able to get his hands through extremely quickly and does not pull back far. Same with his kick. He also derives tremendous coupling energy from his upper body and head pressing down quickly.
I recently tried the tennis ball breastroke drill but i find it quite hard to lift myself up high without losing the ball, my time is about 1:00 for a 100 in yards but i didnt know my headposition was so bad. My next seems a littlr bigger so i dont know if that has anything to do with it. Maybe i am not using my abs enough?
The tennis ball drill is really designed to keep the head down on the chest during the kick propulsion. I don't like using it for two reasons. It doesn't allow you to lift your head forward during the pull and elevation (it should not be down during this time) and second, it doesn't allow you to get your chin all the way down to your chest (it gets in the way) during the kick. So we don't recommend it as a drill any longer.
theraceclub Are there any drills you would recommend for head and body position? thanks for the heads up, i just thought my breastroke was wrong :/
For breaststroke, we like the 2 kick, 1 pull drill to hyperstreamline position underwater. Aim the arms and body down hill a bit after the breath to keep the hips up and maintain a good body position.
theraceclub during the glide phase should the arms be pointed down at a slight angle or flat
I want to come to ur camp 😪
We hope to see you someday soon... Check our website for upcoming camps! www.theraceclub.com
therceclub
Great video! I'm having a hard time with my breakstroke kick :/ where can i get the rubber band?
order on our website at www.theraceclub.com
what is the band called? i wanna buy one guyss
Finis elastic band
Coach sounds like Woody Harrelson
Yes, Woody did the narration on this one.
What is the name which tie rebecca's knee?
(Is it called breaststroke band?)
How can i get this?
It is the Finis ankle strap and you can get it right here: shop.theraceclub.com/store/training-equipment/training-equipment/pulling-ankle-strap.html
thyeraceclub the best the first place
theraceclub
theraceclub
In 2:01 Rebecca 'hand were a bit apart instead of the v tight streamline position, is that what breastroke arm suppose to be? Or should only appear here because of the band? Many thanks!
We advocate keeping the hands side by side, fingers squeezed together, in the front end during the kick. We call this position racing streamline. Rebecca is close, but not quite together. Her arms are dead straight ahead, however.
theraceclub yes indeed i went to look for Rebecca Olympic race video and saw that she was not in the tight streamline position during the race, is that due to the fast race speed insisting the tight stream line, ie, one hand over the other holdinf tight together will take up.more speed or not as convenience ?or just that the one that Rebecca was doing in the Olympic games was a solution a while ago while now the video here tight streamline is what u are training ur swimmer nowaday?again thank u! , u dunno how graceful i to watch ur video.each time!
theraceclub yes indeed i went to look for Rebecca Olympic race video and saw that she was not in the tight streamline position during the race, is that due to the fast race speed insisting the tight stream line, ie, one hand over the other holdinf tight together will take up.more speed or not as convenience ?or just that the one that Rebecca was doing in the Olympic games was a solution a while ago while now the video here tight streamline is what u are training ur swimmer to do even in the competition nowaday?again thank u! , u dunno how graceful i to watch ur video.each time!
When to kick recovery and kick for the timing? Thank you
Need to get through the kick cycle quickly from toes pointed backwards to hips flexed to around 100 degrees and back again.
hi, can i use theraband 2 do this?thx !
You can definitely use the theraband however it will allow to 'cheat' more than the Finis ankle strap that is more rigid. Either way when you feel the resistance you will know you are beginning to kick too wide.
theraceclub is that possible if I can visit u guys out of the camp dates/or drop in? Also may I know how many people in the class? Thank u!
Our classes are small. We look forward to seeing you in Florida or California for one of our camps.
theraceclub thx!may i know if i can have training with u.guys out of the training camp.dates?thank u!
Cool
My daughter swims
Thanks!!
Can we buy the band they are using?
You can order on our website: theraceclub.com
The prob- ist the - fin shape. it isn't streamed - on either ft. Fins should - move quicker - than foreward thorax.
Hence; it's ancient - ship design(MECH) - i.e. SLYDz - US(TEXAS) - surfboard. Nonus rounded rail - never bobbles.
interesting.
What a fantastic presentation! One question: is the elastic band something only more experienced breaststroke swimmers should attempt to perfect their kick for speed or would it help a casual swimmer understand what the legs should be doing?
We use the band for every level of swimmer we work with. It really is a great tool to help teach muscle-memory and proper knee position.
theraceclub what is the band called? i wanna buy 1
It is the yellow elastic band by Finis. You can order on our Race Club website.
r pull boys ok the thing that keeps the legs together thanks###
The pull buoy makes the knees too close together. The idea is to get the knees about hip separation which requires some movement apart
Do you encourage males to train wearing drag suits?
Yes...increasing resistance in training is a good idea. Drag suits are one way to do that.