MODEL OF BREASTSTROKE TURN TECHNIQUE
  General cognitive assignments: Avoid unnecessary movements during all phases Prepare for proper approach to the wall before turn Keep relaxed during rotation and gliding Increase impulsive forces for push-off, kicking and pullout actions using elasticity of muscles Decrease resistance during push-off, gliding and recovery actions Ensure correct timing of fixing joints for transfer of power during push-off, kicks and pullout Use inertial momentum during rotation Co-ordinate good breathing actions with movements Inhale during rotation and begin breathing after turning actions are over Realise aims of movements in each phase but also prepare for the movements in following phase PHASES: 1. SWIMMING BEFORE TURN  AIM of movements Try to continue with same swimming speed !
Parameters: Forward speed: 1.35 - 1.50 (m/sec) (Speed before turn is necessary to compare to speed after turn) Requirements for self control: Co-ordinate right moment for touching the wall 2. APPROACHING PHASE AIM of movements Try to increase approach speed !
  Parameters: Forward speed before touch: 1.40 - 1.60 (m/sec) (speed before touch indicate how good was timing to touch the wall, compared to swimming speed before turn) Requirements for self control: Co-ordinate the hands touch with the end of the leg kick 3. ROTATION PHASE AIM of movements Try to minimise the duration of rotation !
  Parameters: Duration of rotation : 0.90 - 0.76 (sec) (Indicate effect of grouping and turning) Forward speed of hips during rotation : -0.45 - 0.70 (m/sec) (Shows that hips stops during beginning of rotation or continues moving forward) Requirements for self control: Continue movement of hips to the wall with high speed Avoid hands sticking to the wall, take one and then the other off the wall quickly Make good grouping of legs during rotation Place the feet correctly and simultaneously on the wall Time feet to touch the wall with recovering arm entry into the water Make quick inhalation during rotation During rotation take body position on side for the start of push-off 4. PUSHING PHASE AIM of movements Try to increase pushing power and speed !
  Parameters: Forward speed during push : 1.40 - 2.10 (m/sec) (Mean speed of hips during pushing indicate effect of pushing action. Mean speed should be analysed as beginning from zero and ending as max speed when feet leaves the wall : mean speed 1.5 m/sec means that max speed is about 3.0 m/sec and mean speed 2.0 Push off duration : 0.34 - 0.26 (sec) (Push off duration indicate power of pushing : then shorter then better, but if swimmer is waiting before pushing, this duration considered as extra unnecessary time) Requirements for self control: Take streamlined position of body and arms for push, hide head between the arms Avoid twisting from hips during push and push body to breast position Keep back rigid and fixed during push Keep horizontal direction of push, relatively deep, under wave Begin push-off immediately after feet touch and make push duration very short 5. GLIDING PHASE AIM of movements Try to maintain gliding speed !
 
Parameters: Forward speed of body during first glide : 1.90 - 2.20 (m/sec) (Higher glide speed indicates good gliding quality also right, early timing of first long arms pull) Duration of the first glide: 1.35 - 0.75 (sec) (If glide speed is high, then duration may be longer ,if low then shorter) Requirements for self control: Head , body and legs position must be very streamlined during glide Make glide deeper for long underwater actions Take good horizontal body , head and arms position during glide Avoid long duration of first glide to maintain high speed 6. LONG PULL PHASE AIM of movements Try to increase forward speed !
  Parameters: Forward speed during first long pull : 1.75 - 2.00 (m/sec) (This parameter indicate directly efficiency of that arm pull) Requirements for self control: Timing of the beginning of long pull, must be as soon as you feel able to increase your speed by pulling Make long pull with one dolphin leg kick The pull action must be wide, with good acceleration and high elbow position Keep body position flat during long pull 7. SECOND GLIDING PHASE AIM of movements Try to avoid sharp loss of speed !
Parameters: Forward speed during second glide : 1.55 - 1.82 (m/sec) (Too high speed indicate early start of recovery actions, too low shows resistance of position or too long duration of that glide) Requirements for self control: Keep body position streamlined 8. ARM RECOVERY & LEG BENDING PHASE AIM of movements Try to reduce loss of forward speed !
 Parameters: Forward speed during recovery actions : 0.75 - 1.25 (m/sec) (High value shows quality of recovery movements by arms and legs, but it depends also from level of speed before recovery) Requirements for self control: During recovery bring arms close to body, with small resistance Bring legs to the high position for kick, bending knees, feet high, less from hips, knees widely separated Timing of beginning of bending legs must be late, only after arms are near the shoulder line 9. FIRST KICK & PULLOUT PHASE AIM of movements Try to increase forward speed again !
 Parameters: Forward speed during first pullout stroke cycle : 1.2 - 1.4 (m/sec) (It must be higher then swimming speed , it is allowed only once pull under water after turn, according rules, so use that option) Requirements for self control: Timing of the beginning of pullout stroke must be in time, at the optimum depth of the body, not too deep Make pullout leg kick impulsive and make the armstroke to rise head up to the surface in time, at the widest part of arm pull Keep high body position on the surface at the end of pullout stroke cycle 10. SWIMMING AFTER TURN AIM of movements Try to continue with same speed as before turn !
  Parameters: Speed of the swimming after turn : 1.35 - 1.50 (m/sec) (This parameter need to be compared to swimming speed before turn and must be same or higher ) Requirements for self control: Continue your normal rhythm of swimming with swimming speed according to your individual tactical plan of the race       |
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