Mastering the Four Swimming Strokes: Butterfly, Breaststroke, Backstroke, and Freestyle Technique Guide
As the World Swimming Championships conclude in Fukuoka, Japan, all eyes are on the captivating 4x100m medley relay races scheduled for Sunday. Unlock Elite Swim Skills Master 4 Strokes for Pool Glory. Léon Marchand’s exceptional performances throughout the week have earned him the title of swimming’s new reigning champion and the most versatile swimmer worldwide. On the final day of the Fukuoka Championships, July 30th, we delve into the intricacies of the four swimming strokes – butterfly, breaststroke, backstroke, and freestyle – which will bring the competition to a close with the 4x100m relays.
“Navigating the waters effectively varies significantly for an athlete here in Fukuoka compared to your average person,” notes Quentin Coton, former French champion of the 400m individual medley (2012 and 2014) and swimming coach. Camille Lacourt, four-time world champion (50m and 100m backstroke) between 2011 and 2017, adds, “First and foremost, to learn proper swimming technique, one needs to take lessons – around ten to fifteen sessions, regardless of age.”
To guide you in mastering the butterfly, breaststroke, backstroke, and freestyle, we break down the do’s and don’ts for each stroke.
The Butterfly: A Challenging Marvel The butterfly stroke dazzles spectators, especially when Léon Marchand commands the pool. Understandably so, as it stands as the most spectacular yet physically demanding stroke. Coordination of head, arm, and body movements, culminating in a powerful undulating motion that resembles a dolphin, renders this stroke particularly demanding. Quentin Coton elucidates, “Coordinating the head with arm and body movements, extending down to the feet, is the essence. Subsequently, mastering breathing timing proves to be the toughest.”
“When teaching people the butterfly, their natural inclination is to pull with the arms before breathing. However, one should initiate both arm pull and breathing simultaneously.”
Quentin Coton, swim coach at Antibes and Florent Manaudou’s coach It’s a misconception that mastering the butterfly requires starting young. “Learning this stroke is complex regardless of age. I even taught my mother. So, it’s achievable even after 50,” assures Quentin Coton. Using flippers initially helps leverage the undulating motion, while a snorkel simplifies practice without the breathing aspect. Emulating an underwater dolphin solo serves as a fundamental introduction to undulating motion. Lessons primarily enhance coordination between upper and lower body.
“Efficiency is key in butterfly due to its energy demands. Staying as horizontal as possible is essential. Distinguishing amateur swimmers from professionals, the latter cover less distance. Amateurs raise their head and upper body high for breathing, followed by deep diving and a pronounced up-and-down movement, causing loss of forward momentum. True professionals, however, raise only their head and shoulders, keeping hips near the surface. Staying as close to the surface as possible is crucial.”
Breaststroke: Mastering Technique Dispelling a common misconception, the “gliding breaststroke” doesn’t exist. True breaststroke differs significantly from casual pool glides with heads above water. It is the most technically intricate stroke, emphasizing leg propulsion over arm strength. “Arms never leave the water. We remain submerged except for our head and leg scissor motion. This motion, either you have it or you don’t. Some fondly call it the frog kick.”
Quentin Coton, former breaststroke swimmer Leg muscles face a strenuous workout as ankles pivot to heels, pushing with the insides of the feet and shins. Maintaining arm movement beneath the water’s surface is essential. Even at a high level, there’s room for improvement, as Quentin Coton humorously points out, “Even here in Fukuoka, many athletes don’t truly grasp the authentic breaststroke!” Camille Lacourt, triple world champion of the 50m backstroke, elaborates on its nuances: “This stroke necessitates breathing with each movement. It’s mandatory to lift your head out of the water, unlike other strokes. Strong arm power is essential. Similar to butterfly, efficiency is key. Minimizing distance is the goal. Like with the butterfly, the approach is similar: cover the least distance possible.”
Backstroke: Natural yet Precise On paper, backstroke seems accessible due to our natural ability to float on our backs effortlessly. However, mastering backstroke (or “back crawl,” as it’s colloquially known) proves different. “In water, nothing is natural, so swimming defies instinct,” Quentin Coton clarifies. Maintaining alignment is crucial. Arms must pull without vision, akin to the comedic portrayal by Gad Elmaleh. “Alignment and core engagement are essential. When teaching children backstroke, we emphasize keeping the head steady to prevent excessive body movement. Maintaining a straight axis is key.”
Quentin Coton, swim coach Maintaining a straight axis and balancing with regular leg kicks are pivotal. Turning around an imagined axis, akin to turning a bar of iron, is fundamental for effective arm movements. Balancing between propulsion and head stability is essential, and requires a distinct shoulder roll for breathing. “Similar to the butterfly, rotation aids breathing. The shoulder’s rotation mustn’t be confused with body movement. Embrace shoulder emergence while pulling the arm underwater. Effective breathing occurs beneath the armpit.”
Freestyle: The Need for Speed Concluding with the crawl stroke, commonly known as freestyle, it’s undoubtedly the most widely practiced stroke. Whether by average swimmers or professionals at Fukuoka, it exudes speed. However, subtle intricacies are necessary to maintain speed and endurance. Arm movement primarily propels forward motion, and maintaining balance while breathing is key.
“People tend to look forward initially, when in reality, the head must turn to the side. Turning the head inevitably shifts the body, presenting a complex challenge. Breathing mechanics are intricate. Inhaling while facing forward doesn’t work, so head turning is essential for balanced breathing.”
Quentin Coton, Florent Manaudou’s coach Balancing, aided by consistent leg kicks, promotes optimal buoyancy. “Novices often make the mistake of hastening arm movements to gain speed. Speed is important, but preserving stamina matters. Freestyle isn’t necessarily the easiest, but it’s the stroke you can maintain the longest and fastest. Core engagement and maintaining alignment are key. The goal with arm movement is to extend far forward and back, treating the arms like paddles. This, along with coordinated shoulder rolls, ensures efficient breathing.”
Each of the four swimming strokes requires dedicated practice and precise technique. Understanding their intricacies and nuances will lead to more efficient and enjoyable swimming experiences.
