Analyzing Breaststroke Race Videos for Improvement

In competitive swimming, small changes can yield big results. For breaststroke swimmers, where timing, technique, and efficiency are critical, video analysis is one of the most effective tools for identifying strengths, correcting flaws, and accelerating performance gains. By studying race footage — your own or others' — swimmers and coaches can break down every element of a race, from the dive to the final touch.

In this guide, we’ll explain how to analyze breaststroke race videos step-by-step, what to look for, and how to turn insights into action.

🎥 Why Video Analysis Is Crucial in Breaststroke

Breaststroke is the most technique-sensitive stroke. Errors in timing, body position, or pull-kick coordination can cost valuable seconds. Video allows you to:

• Slow down and isolate specific stroke phases

• Compare practice vs. race execution

• Track technical progress over time

• Visualize changes before making them in the water

✅ Seeing is believing — and improving.

🧠 What to Record During a Breaststroke Race

To get the most from your video, make sure it includes:

• Start and breakout

• Underwater pullout

• Full-stroke cycles (from multiple angles if possible)

• Turns and transitions

• Finish and time display

Use a tripod or steady surface, and capture from both side and head-on views if you can.

🔍 Key Elements to Analyze in a Breaststroke Race

1. Start and Dive

• Is the takeoff explosive and streamlined?

• Are the hips high and body entering cleanly with minimal splash?

• Is the breakout timed correctly (not too early or too late)?

2. Underwater Pullout

• Is the glide long and flat?

• Is the arm pull-down strong and timed before the dolphin kick?

• Does the swimmer recover arms before surfacing to avoid DQ?

3. Pull and Catch

• Are the hands sweeping out and in with proper width?

• Are elbows high during the catch?

• Is the pull effective without overreaching or slipping?

4. Kick Timing

• Does the kick follow the arm recovery?

• Is there full leg extension and a strong whip motion?

• Is the kick narrow and fast enough to aid forward motion?

5. Breathing and Head Position

• Is the breath quick and well-timed during the pull?

• Does the head return to a neutral position quickly?

• Is the chin low to reduce drag?

6. Stroke Rhythm and Tempo

• Is the swimmer consistent in pull-kick-glide timing?

• Is the glide too long or too short?

• Does the swimmer hold technique under fatigue?

7. Turns and Transitions

• Is the turn quick and legal?

• Are feet placed well on the wall for push-off?

• Is the pullout executed cleanly after the turn?

8. Finish

• Is the swimmer accelerating into the wall?

• Are both hands touching simultaneously and at full extension?

📝 How to Break Down a Video for Actionable Feedback

Step 1: Watch at Normal Speed

Get an overall feel for rhythm, flow, and competitiveness.

Step 2: Watch in Slow Motion

Pause at each key phase — start, pullout, stroke, kick, turn, finish — and take notes.

Step 3: Compare to Elite Swimmers

Use footage of top-level swimmers for reference. What do they do differently?

Step 4: Identify One or Two Key Fixes

Don’t overload. Focus on correcting 1–2 technical flaws at a time.

🔁 Turn Analysis Into Training

Use insights from your video analysis to guide practice. Examples:

• Issue: Late kick timing→ Fix: Add 4×25 “kick-delay drills” during warm-up

• Issue: Weak pullout glide→ Fix: Practice 5×15m max-glide dolphin + pull sequences

• Issue: Over-breathing→ Fix: Use hypoxic 50s with every 3rd stroke breath

Record again after a few weeks to check progress and refine technique further.

👨‍🏫 Tips for Coaches

• Show video side-by-side with drills during practice

• Use apps (e.g., Dartfish, Hudl Technique, or Coach’s Eye) to annotate movement

• Pair swimmers for peer review to reinforce cues

• Keep video sessions short and focused

🏁 Final Thoughts

Breaststroke is a precision stroke where millisecond decisions and micro-movements make the difference between a personal best and a plateau. By learning how to properly analyze breaststroke race videos, you give yourself or your swimmers the insight needed to train smarter, not just harder.

Remember: every stroke holds a clue — you just need to press play and look closely.