How to Use One-Arm Drills to Refine Breaststroke Pulls

Breaststroke is a stroke where even minor flaws in arm movement can lead to wasted energy and lost speed. One effective way to fine-tune the mechanics of the breaststroke pull is through one-arm drills. By isolating one side of the body, swimmers can focus on improving catch mechanics, pull strength, timing, and water feel without the distractions of full-stroke coordination.

In this article, we'll break down how to properly use one-arm drills to refine your breaststroke pulls and ultimately swim with better efficiency and power.

🧠 Why One-Arm Drills Work for Breaststroke

One-arm breaststroke drills help you:

• Identify weaknesses in the catch and pull phases

• Develop a stronger connection between hand, forearm, and water pressure

• Strengthen the pulling side independently

• Enhance stroke symmetry when returning to full two-arm swimming

• Promote focus on body alignment and timing

✅ They simplify the movement so you can make targeted improvements.

🏊‍♂️ How to Perform the One-Arm Breaststroke Drill

✔️ Step 1: Choose Which Arm to Use First

• Typically, you’ll start with your dominant arm first.

• Hold the non-working arm extended straight in front or resting gently at your side.

✔️ Step 2: Focus on Proper Pull Mechanics

• Begin each stroke with a small outward sweep (sculling motion).

• Catch the water firmly with your hand and forearm.

• Sweep inward toward your chest, maintaining an "hourglass" shaped pull path.

• Keep the elbow higher than the hand through the pull phase.

✅ Focus on feeling strong pressure against the water throughout the stroke.

✔️ Step 3: Maintain Core Stability and Body Line

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

• Use a gentle, steady flutter kick or light breaststroke kick to maintain balance.

• Avoid excessive body rolling — breaststroke remains relatively flat.

✔️ Step 4: Time Your Breathing

• Inhale during the arm pull phase when your face naturally lifts slightly.

• Exhale underwater during the glide phase.

✅ Proper breathing prevents disrupting body alignment.

🔄 One-Arm Breaststroke Drill Variations

🔹 Extended Arm Drill

• Non-working arm stays stretched forward at all times.

• Focuses on a long, streamlined body line and smooth pull execution.

🔹 Arm-At-Side Drill

• Non-working arm remains at the swimmer's side.

• Encourages better balance and engages more core stability.

🔹 Alternating Arms Drill

• Switch arms every 25 meters or after a set number of strokes.

• Helps develop even strength and coordination on both sides.

🏁 Sample One-Arm Drill Set

Warm-Up:

• 2×100 easy swim, mix strokes

Main Set:

• 4×25 Right arm only

• 4×25 Left arm only

• 4×25 Alternating every 3 strokes

• 4×50 Full stroke focusing on even pull pressure

Cool-Down:

• 100 easy freestyle or backstroke

✅ Repeat weekly to build muscle memory and efficiency.

💡 Pro Tips for Success

• ✅ Stay patient — isolating the pull can feel awkward at first.

• ✅ Use fins if needed to maintain balance and focus on arm technique.

• ✅ Film yourself to check for elbow drop or hand misalignment.

• ✅ Combine with sculling drills for improved water feel.

• ✅ Keep the non-working side relaxed but streamlined.

🚫 Common Mistakes to Avoid

• ❌ Dropping the elbow during the catch

• ❌ Over-rotating the torso

• ❌ Pulling too wide or sweeping too far backward

• ❌ Holding breath instead of practicing steady breathing

• ❌ Rushing the pull without feeling pressure against the water

🏁 Final Thoughts

The one-arm breaststroke drill is a simple yet powerful tool to sharpen your pull technique, boost water feel, and create a more efficient stroke. By isolating each side, you can better diagnose and correct small flaws that would otherwise go unnoticed in full-stroke swimming.

Add this drill into your regular breaststroke practice, and you’ll see measurable improvements in stroke power, control, and overall efficiency.