KINESIOLOGICAL ANALYSIS OF BREASTSTROKE
The forward propulsion of breaststroke is achieved primarily by its vertical and lateral lift motions (1). In breaststroke the upper and lower extremities work together to create a sweeping motion to bring the body forward in the water. The athletes core strength and streamlined position in the water aid in the swimmers power forward. Understanding what muscles are used throughout the various phases of breaststroke, will allow coaches, athletes, and strength coaches the ability to recognize which, action or muscles the swimmer needs strengthen to increase their speed in the water. This page will reveal the phases of breaststroke and the primary muscles utilized in each phase to move the swimmer forward.
The forward propulsion of breaststroke is achieved primarily by its vertical and lateral lift motions (1). In breaststroke the upper and lower extremities work together to create a sweeping motion to bring the body forward in the water. The athletes core strength and streamlined position in the water aid in the swimmers power forward. Understanding what muscles are used throughout the various phases of breaststroke, will allow coaches, athletes, and strength coaches the ability to recognize which, action or muscles the swimmer needs strengthen to increase their speed in the water. This page will reveal the phases of breaststroke and the primary muscles utilized in each phase to move the swimmer forward.
THE UPPER EXTREMITY DURING BREASTSTROKE
Catch Phase
The catch phase of the upper extremity is characterized At the beginning of this phase the arms are parallel to the surface of the water in a fully extended position, in addition the palms are in a ninety degree pronated position. As the wrist creates a cup like position in the water, the arms begin to move slightly laterally. At the end of this phase the arms are extended slightly farther than the shoulders, the exact position will vary for each swimmer.
Primary Muscles: The triceps brachii, brachioradialis, brachialis, biceps brachii, pectoralis major, latissimus dorsie, subscapularis, teres minor, flexor carpi ulnairs, flexor digitorum profundus, flexor carpi radialis, and palamris longus are the main muscles utilized in the catch phase (1). These muscles are used to for elbow extension, medial rotation at the glenohumeral joint, and pronation (1).
Catch Phase
The catch phase of the upper extremity is characterized At the beginning of this phase the arms are parallel to the surface of the water in a fully extended position, in addition the palms are in a ninety degree pronated position. As the wrist creates a cup like position in the water, the arms begin to move slightly laterally. At the end of this phase the arms are extended slightly farther than the shoulders, the exact position will vary for each swimmer.
Primary Muscles: The triceps brachii, brachioradialis, brachialis, biceps brachii, pectoralis major, latissimus dorsie, subscapularis, teres minor, flexor carpi ulnairs, flexor digitorum profundus, flexor carpi radialis, and palamris longus are the main muscles utilized in the catch phase (1). These muscles are used to for elbow extension, medial rotation at the glenohumeral joint, and pronation (1).
Down Sweep
The down sweep of the upper extremity beings when the arms start to bend at the elbow - allowing the forearms to move in a lateral, downward position moving in an outward circular pattern. Simultaneously as the arms move, the swimmer beings to lift their head to breath. At the end of this phase the swimmer's hands being to inwardly accelerate, preparing the swimmer for in-sweep. In order to optimally create the most power in this phase, the swimmer should focus on keeping their elbows heigh, high elbows put the upper body in the optimal position for an effective arm stroke (1&2).
Primary Muscles: In this phase the biceps brachii, brachioradialis and brachialis contribute to the flexed elbow, additionally the subscapulairs and teres major maintain the high elbow position in the water (1). The pectoralis major, latissimus dorsi, and teres major abduct at the shoulder, allowing the arms to move laterally (1). The longissimus capitis, longissimus cervicis, semispinalics capitits, semispinalis cervices, splenius capitis, and splenius cervicis lift the head for the breath (1). In addition, the inward acceleration of the hands are created by the biceps brachii and the supinator (1).
The down sweep of the upper extremity beings when the arms start to bend at the elbow - allowing the forearms to move in a lateral, downward position moving in an outward circular pattern. Simultaneously as the arms move, the swimmer beings to lift their head to breath. At the end of this phase the swimmer's hands being to inwardly accelerate, preparing the swimmer for in-sweep. In order to optimally create the most power in this phase, the swimmer should focus on keeping their elbows heigh, high elbows put the upper body in the optimal position for an effective arm stroke (1&2).
Primary Muscles: In this phase the biceps brachii, brachioradialis and brachialis contribute to the flexed elbow, additionally the subscapulairs and teres major maintain the high elbow position in the water (1). The pectoralis major, latissimus dorsi, and teres major abduct at the shoulder, allowing the arms to move laterally (1). The longissimus capitis, longissimus cervicis, semispinalics capitits, semispinalis cervices, splenius capitis, and splenius cervicis lift the head for the breath (1). In addition, the inward acceleration of the hands are created by the biceps brachii and the supinator (1).
In-Sweep
The in-sweep of the upper extremity beings when the hands are slightly turned an inward and upward position. In addition, the hands begin to accelerate throughout this phase - they accelerate with a sculling, lifting motion. The sculling motion is the greatest generator for propulsion in the upper extremity (1 &2). The hands and forearms move medially underneath the water. The hands come together underneath the chin, additionally the elbows are brought together underneath the chest as well. The shoulder beings to shrug at the end of this phase to prepare for the recovery phase (1 &2).
Primary Muscles: The biceps brachii, brachioradialis, and brachialis bring the hands closer together (1). The inward and upward sculling motion is created by the biceps and the supinator. The latissimus dorsi, pectoralis major, and teres major adduct the shoulders bringing the elbows together underneath the swimmers chest. The trapezius and levator scapula lift and stabilize the swimmers head (1).
The in-sweep of the upper extremity beings when the hands are slightly turned an inward and upward position. In addition, the hands begin to accelerate throughout this phase - they accelerate with a sculling, lifting motion. The sculling motion is the greatest generator for propulsion in the upper extremity (1 &2). The hands and forearms move medially underneath the water. The hands come together underneath the chin, additionally the elbows are brought together underneath the chest as well. The shoulder beings to shrug at the end of this phase to prepare for the recovery phase (1 &2).
Primary Muscles: The biceps brachii, brachioradialis, and brachialis bring the hands closer together (1). The inward and upward sculling motion is created by the biceps and the supinator. The latissimus dorsi, pectoralis major, and teres major adduct the shoulders bringing the elbows together underneath the swimmers chest. The trapezius and levator scapula lift and stabilize the swimmers head (1).
Recovery
The recovery phase of the upper extremity begins when the arms extend forward and lasts until the arms are fully extended. The head is returned to the water and the hands reach a few inches below the water, keeping the swimmers hips high in the water (1&2)
Primary Muscles: The triceps brachii, anterior portion of the deltoid, coracobrachialis, and clavicular head of the pectoralis major contribute to the extension of the arms, as they reach forward (1). The scalenus group, sternocleidomastoid, and longus capitis are responsible for brining the head back to the water (1).
The recovery phase of the upper extremity begins when the arms extend forward and lasts until the arms are fully extended. The head is returned to the water and the hands reach a few inches below the water, keeping the swimmers hips high in the water (1&2)
Primary Muscles: The triceps brachii, anterior portion of the deltoid, coracobrachialis, and clavicular head of the pectoralis major contribute to the extension of the arms, as they reach forward (1). The scalenus group, sternocleidomastoid, and longus capitis are responsible for brining the head back to the water (1).
THE LOWER EXTREMITY DURING BREASTSTROKE
The Catch
The catch phase of the lower extremity begins when the knees are fully bent and the feet are above the buttocks, the feet are in an everted, dorsiflexed position. The legs being to extends as the everted, dorsiflexed feet travel laterally - this is where the majority of the catch phase is made. The flexibility of the ankles are crucial in insuring the most water is caught (1&2).
Primary Muscles: The tibialis anterior and peroneus tertius are responsible for the maintence of the dorsiflexion (1). The peroneus longus and peroneus breveis maintain ankle eversion throughout the catch phase (1). The anterior portions of the gluteus medius and gluteus minimus, tensor fasciae latae, and iliopsoas contribute to hip flexion, ensuring the feet are in the optimal position for the catch phase. The legs are extended backward by the four heads of the quadriceps, gluteus maximus, biceps femoris, semitendinosus, and semimembranosus (1).
The catch phase of the lower extremity begins when the knees are fully bent and the feet are above the buttocks, the feet are in an everted, dorsiflexed position. The legs being to extends as the everted, dorsiflexed feet travel laterally - this is where the majority of the catch phase is made. The flexibility of the ankles are crucial in insuring the most water is caught (1&2).
Primary Muscles: The tibialis anterior and peroneus tertius are responsible for the maintence of the dorsiflexion (1). The peroneus longus and peroneus breveis maintain ankle eversion throughout the catch phase (1). The anterior portions of the gluteus medius and gluteus minimus, tensor fasciae latae, and iliopsoas contribute to hip flexion, ensuring the feet are in the optimal position for the catch phase. The legs are extended backward by the four heads of the quadriceps, gluteus maximus, biceps femoris, semitendinosus, and semimembranosus (1).
Down Sweep
The down sweep of the lower extremity is characterized by the extension of the legs as the feet being to travel in a lateral and downward direction, until they reach their widest point. The soles of the feet begin to turn inward into an inverted position that is still dorsiflexed - the position of the feet generate a lot of force on the water aiding in the propulsion of the swimmer in the forward direction (1&2).
Primary Muscles: The four heads of the quadriceps are responsible for the extension of the knee, as the feet move laterally. The adductor magnus, adductor brevis, adductor longus, pectineus, and gracilies are responsible for bringing the legs together, after the feet reach their widest point. The tibialis anterior and tibialis posterior contribute to inversion of the foot (1). The slight lateral rotation of the hip is contributed by the sartorius, quadratus femoris, and obturators (1).
The down sweep of the lower extremity is characterized by the extension of the legs as the feet being to travel in a lateral and downward direction, until they reach their widest point. The soles of the feet begin to turn inward into an inverted position that is still dorsiflexed - the position of the feet generate a lot of force on the water aiding in the propulsion of the swimmer in the forward direction (1&2).
Primary Muscles: The four heads of the quadriceps are responsible for the extension of the knee, as the feet move laterally. The adductor magnus, adductor brevis, adductor longus, pectineus, and gracilies are responsible for bringing the legs together, after the feet reach their widest point. The tibialis anterior and tibialis posterior contribute to inversion of the foot (1). The slight lateral rotation of the hip is contributed by the sartorius, quadratus femoris, and obturators (1).
Insweep
The insweep of the lower extremity is characterized by the legs extending and moving in the medial direction, until the inverted feet touch at the end of the kick. Once the the feet touch, they maintain together for a brief second, allowing the body to glide forward in a streamlined position(1&2).
Primary Muscles: The quadriceps are responsible for completing knee extension. The tibialis anterior and tibialis posterior continue to maintain inversion (1). The adductor magnus, adductor brevies, adductor longus, pectineus, and gracillies aid in bringing the counter lateral thigh and leg together(1). The feet are brought together by the activation of the gastrocnemius, soleus, and tibialis posterior (1).
Recovery
The recovery phase of the lower extremity is characterized by the lower extremity maintaining a streamlined position, with the feet and legs together. After this brief glide the feet are brought up to the buttocks by the flexion of the knee. During this recovery phase the arms generate propulsion.
Primary Muscles: The biceps femoris, semimembranosus, semitendinosus, sartorius, and gracilis are responsible for knee flexion, this aids in brining the feet toward the buttocks (1). The iliopsoas, rectus femoris, sartorius, and pectineus contribute to hip flexion, which is utilized for maintaining the proper body position in the water (1).
The recovery phase of the lower extremity is characterized by the lower extremity maintaining a streamlined position, with the feet and legs together. After this brief glide the feet are brought up to the buttocks by the flexion of the knee. During this recovery phase the arms generate propulsion.
Primary Muscles: The biceps femoris, semimembranosus, semitendinosus, sartorius, and gracilis are responsible for knee flexion, this aids in brining the feet toward the buttocks (1). The iliopsoas, rectus femoris, sartorius, and pectineus contribute to hip flexion, which is utilized for maintaining the proper body position in the water (1).