Advertisement
All Studio Videos

Dryland Tip: Breast Whips

Uploaded on December 8, 2011 by G_John
Share |
Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: Breaststroke is like the tango, the right steps must occur in the correct order, at the correct tempo. Many novice breaststroke swimmers have a "sticking point" when transitioning between the catch and recovery. Breast whips look to improve hand speed, strength or endurance (depending on the duration used).

Directions: Set-up is key! Start with a heavy rope around a secure object, then grab the handles and bend your hips back until you feel a stretch in your hamstring, bend your knees and bring your shoulders down and back in a sturdy, "compact" position (Note: the athlete in the video should have their hips further back and more knee flexion). Next, bring your elbows next to your side and as forceful as possible slam your arms together. The height of the elbows depends on the goal, to truly mimic breaststroke, the elbows would be eye level, but if an athlete has a history of shoulder pain, young or has poor strength, I suggest have them starting with their elbows closer to their side. Perform this exercise for less than 15 seconds if striving to improve speed/power (Creatine Phosphate system) or between 30 - 150 seconds to move the anaerobic (lactate) system.

Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.
Video URL:
Embed Code:

Video Categories

Streamlined (933)

  • First
  • Previous
  • of 156
  • Next

The Week That Was, July 28, 2014
July 28, 2014 (6:14)

The Week That Was, July 21, 2014
July 21, 2014 (7:2)

The Week That Was, July 14
July 14, 2014 (6:14)

The Week That Was, July 7, 2014
July 7, 2014 (6:11)

The Week That Was, June 30, 2014
June 30, 2014 (6:8)

The Week That Was, June 23, 2014
June 23, 2014 (7:2)

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (119)

  • First
  • Previous
  • of 20
  • Next

SMR Breaststroke Kick
July 16, 2014 (3:26)

SMR Ankle and Toe Extensors
July 3, 2014 (4:53)

SMR Calf
June 20, 2014 (1:36)

Calf Stretch
June 20, 2014 (1:41)

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Early Years: Mar. 26, 2008
April 6, 2011 (11:51)

Split Time Episodes (62)

  • First
  • Previous
  • of 11
  • Next

Ready Room Episodes (46)

  • First
  • Previous
  • of 8
  • Next

Volunteer For Special Olympics
April 7, 2014 (2:19)

George Breen
November 26, 2013 (15:36)

Adolph Kiefer
November 26, 2013 (15:42)

2006 Golden Goggles
November 26, 2013 (25:38)

Previews (71)

  • First
  • Previous
  • of 12
  • Next

Industry Insider Episodes (16)

  • First
  • Previous
  • of 3
  • Next

Industry Insider: HydroXphere
March 7, 2014 (6:28)

Industry Insider: The Flow Of FINIS
February 11, 2014 (13:48)

Industry Insider: Award Keeper
November 22, 2013 (5:57)

Industry Insider: FINIS
June 20, 2013 (12:8)

Industry Insider : The Swim Gate
June 3, 2011 (9:47)

McCaffreyCap Episodes (11)

  • First
  • Previous
  • of 2
  • Next

McCaffreyCap: March 9, 2011
March 9, 2011 (8:2)

McCaffreyCap: Feb, 24, 2011
February 24, 2011 (9:57)

McCaffreyCap: Feb, 11, 2011
February 11, 2011 (7:2)

McCaffreyCap: Feb, 3, 2011
February 3, 2011 (4:12)

McCaffreyCap: Jan. 28, 2011
January 28, 2011 (4:57)

McCaffreyCap: Jan. 20, 2011
January 20, 2011 (3:48)

Click Here for Mobile Site