If you don’t know another swimming technique, walk along the bottom of the pool in a section where the water reaches your shoulders. Alternately move your right and left arms out in front of you in clawing motions, pulling water toward you.
Stretch your arms by knitting your fingers together, then pushing them straight out in front of you with the palms facing out. Hold the position for 15 seconds, then bring your arms up above your head and hold for another 15 seconds. Rotate your hips clockwise for 10 seconds, then rotate them in the opposite direction for another 10 seconds. Repeat three times, then do the same thing for your neck.
Keep your body high in the water and keep your head pointed down toward the bottom of the pool.
Grip a buoy between your legs if they tend to sink. Repeat until you feel confident that you know how to assume the core position. Don’t hold the position for longer than you can hold your breath.
Alternate between your left and right side. Continue performing these practice exercises until you feel comfortable with the motion. Alternately, you could practice the kick in the water by leaning your arms and body against a paddle board and performing the kick repeatedly.
If you extend your knees too far to the sides, you’ll cause unnecessary drag on your body. Excess drag will cause you to move less smoothly through the water. Turn the soles of your feet inward toward each other as much as possible after flicking your ankles down.
Only bring as much of your head out of the water as necessary to breathe. This will ensure your swimming form stays sleek. Exhale through your nose or mouth when your head is back in the water. Don’t hold your breath, or you might become tense, which will negatively impact your breaststroke. [10] X Research source
Don’t push your arms out too early. After bringing your legs together at the end of the kick phase, allow yourself to glide forward for a second or two. Only then should you pull with your arms. [15] X Research source
Perform three reps of 10-15 push-downs. This exercise mimics the final movement of the initial underwater pull.
Begin without weight on the bar. After perfecting your technique, slowly add weight in small increments until 10-12 reps is extremely difficult for you. Perform three sets of 10-12 reps. This exercise will improve the second half of your arm pull motion during the breaststroke.
Do three sets of 10 scapular pushups. This exercise will improve your shoulder strength, making the arm movements of the breaststroke easier.
