The breaststroke catch is one of the most critical phases of the stroke, playing a major role in how much propulsion you can generate through the water. The catch refers to the initial part of the arm stroke where the hands sweep outward and downward to "catch" the water, allowing swimmers to pull themselves forward. A well-executed catch ensures a powerful pull, which is essential for speed, efficiency, and overall stroke performance in breaststroke.
For many swimmers, developing a strong catch in breaststroke is a challenging but rewarding process. In this post, we'll explain the importance of the catch, break down its mechanics, and share effective drills to help you build a stronger pull and improve your breaststroke technique.
Why the Breaststroke Catch is Crucial
The catch is the point where your hands create resistance against the water and start the pulling motion that propels your body forward. Without a strong catch, you lose power and speed, which means you’ll have to work harder to maintain momentum. In breaststroke, timing and efficiency are everything, and a poor catch can lead to drag, wasted energy, and an overall slower stroke.
Key Benefits of a Strong Breaststroke Catch:
Increased Propulsion: A stronger catch allows you to grab more water with each stroke, providing more propulsion with less effort.
Improved Efficiency: When your catch is effective, you maintain forward momentum without needing to use extra energy to compensate for a weak pull.
Better Stroke Rhythm: The catch helps set the rhythm for your entire stroke. A well-timed and powerful catch allows for smoother transitions between the pull, kick, and glide phases.
Breaking Down the Breaststroke Catch
Before diving into drills, it’s important to understand the mechanics of the breaststroke catch. The catch occurs during the first phase of the arm stroke when your hands sweep outward and downward to grip the water. Here's a step-by-step breakdown:
1. Hand Position
Start with your arms extended straight in front of you, palms facing slightly outward and fingertips pointing forward.
As you begin the catch, rotate your hands outward so that your thumbs point slightly downward.
2. Outward Sweep
Sweep your hands outward in a circular motion, just below the surface of the water.
Keep your elbows high and your hands below your elbows to ensure maximum leverage for the pull.
3. Inward Sweep (Pull Phase)
After the outward sweep, your hands should begin to sweep inward, moving towards your chest.
Focus on maintaining a high elbow position throughout this motion, allowing you to engage your back and shoulder muscles more effectively.
4. The Glide
Once your hands meet in front of your chest, extend your arms forward again and glide before beginning the next stroke cycle.
Common Mistakes in the Breaststroke Catch
Many swimmers struggle with the breaststroke catch due to poor technique. Here are some common mistakes and how to fix them:
Dropping the Elbows: Letting your elbows drop too low during the catch reduces your ability to pull water efficiently.
Fix: Focus on keeping your elbows high throughout the catch phase to engage your larger back muscles and generate more power.
Overly Wide Sweep: Sweeping your hands too far out to the sides creates drag and slows you down.
Fix: Keep your hands within your shoulder width to maintain control and reduce drag.
Rushing the Pull: Rushing through the catch without properly holding the water reduces the effectiveness of the pull.
Fix: Slow down your catch and focus on feeling the water as you begin to pull. You want to maximize your grip on the water for a more powerful stroke.
Drills to Improve Your Breaststroke Catch
To strengthen your breaststroke catch, it’s important to incorporate drills into your training routine. These drills will help you develop a better feel for the water and improve your overall pulling strength.
1. Sculling Drill for Breaststroke Catch
Purpose: Develop water sensitivity in the hands and forearms while improving the outward and inward sweeping motion of the catch.
How to Do It:
Float on your stomach with your arms extended in front of you.
Begin sculling by moving your hands in small figure-eight motions, focusing on sweeping outward and inward.
Keep your elbows high and focus on feeling the pressure of the water against your hands and forearms.
Perform this drill for 25 to 50 meters, then swim a full breaststroke to apply the improved catch to your stroke.
Tip: Maintain a slow and controlled movement during the sculling phase. The goal is to improve water sensitivity, not speed.
2. Breaststroke Pull with Pull Buoy
Purpose: Isolate the arms and improve pulling strength by removing the legs from the stroke.
How to Do It:
Place a pull buoy between your thighs to keep your legs afloat.
Swim breaststroke using only your arms, focusing on your catch and pull.
Concentrate on keeping your elbows high and feeling the water as you initiate the catch.
Perform 4x50 meters of breaststroke pull, focusing on generating power through the arms.
Tip: Ensure your legs stay still throughout the drill so you can focus entirely on the pull.
3. One-Arm Breaststroke Drill
Purpose: Focus on the catch and pull phase by isolating one arm at a time, allowing for greater attention to detail.
How to Do It:
Swim breaststroke using only one arm while keeping the other arm extended in front of you or resting at your side.
Perform the outward and inward sweeps with the active arm, focusing on maintaining high elbows and maximizing your catch.
Alternate arms every 25 or 50 meters.
Complete 4x50 meters, alternating between left and right arms.
Tip: Keep your body aligned and balanced in the water as you swim with one arm. This will help you feel the catch and prevent drag from your legs or body position.
4. Resistance Band Swim Drill
Purpose: Build strength and improve catch mechanics by swimming against resistance, increasing pulling power.
How to Do It:
Attach a resistance band to a fixed point and secure it around your waist.
Swim breaststroke while the resistance band pulls against you.
Focus on engaging your arms during the catch to overcome the resistance and generate forward momentum.
Perform 4x25 meters of breaststroke with the resistance band.
Tip: Focus on maintaining proper form and technique even with the added resistance. This will help translate into more power during normal swims.
5. Breaststroke Catch and Glide Drill
Purpose: Focus on the timing of the catch and glide phases to ensure you maximize propulsion and maintain momentum.
How to Do It:
Swim breaststroke at a slow pace, exaggerating the catch phase by sweeping your hands outward and inward more deliberately.
Once your hands reach your chest, pause for a moment and extend your arms forward into a glide.
Focus on feeling the water during the catch and maintaining a streamlined body position during the glide.
Swim 4x50 meters, focusing on the timing between the catch and glide.
Tip: The pause at the end of the pull will help you get a better sense of your stroke’s timing and efficiency.
How to Incorporate Breaststroke Catch Drills into Your Training
To get the most out of these drills, it’s essential to integrate them into your training routine in a structured way. Here’s a sample workout that incorporates breaststroke catch drills for a more powerful pull:
Sample Breaststroke Catch Workout (1,500 meters)
Warm-Up: 200m easy freestyle and 200m breaststroke (focus on smooth strokes)
Drill Set:
4x50m Sculling Drill for Breaststroke Catch (Rest 20s between each)
4x50m Breaststroke Pull with Pull Buoy (Rest 20s between each)
Main Set:
4x50m One-Arm Breaststroke (Alternate arms each lap)
4x25m Breaststroke with Resistance Band
4x50m Breaststroke Catch and Glide Drill
Cool Down: 200m easy freestyle or backstroke, focusing on recovery
Total Distance: 1,500 meters
Conclusion
Improving your breaststroke catch is essential for building a stronger, more efficient pull. By focusing on proper technique and incorporating drills that target your water sensitivity, hand positioning, and pulling strength, you’ll develop a more powerful stroke that enhances your overall performance. Whether you're training for competition or just looking to swim more efficiently, mastering the catch will lead to noticeable improvements in your breaststroke.
Comments