Whiteboard Wednesday: Adam Peaty's Breaststroke Analysis

Introduction

• Special presentation focused on Adam Peaty's breaststroke technique.
• Goals:
  • Analyze race footage.
  • Discuss pull kick timing and underwater pullouts.
  • Share training drills from Peaty's social media.
  • Help viewers improve their own swimming.

Overview of Adam Peaty's Technique

• Peaty's breaststroke is considered a work of art.
• Key elements to focus on:
  • Timing: Pull, kick, glide sequence.
  • Importance of streamline position.

Timing in Breaststroke

• Key Points:
  • Sequence: Pull, kick, glide is essential.
  • Finish each stroke in a streamlined position to maximize efficiency.
  • Shorter races require less time in streamline but still important.

Pull Technique

• Hand Positioning:

  • Peaty uses a corner-driven pull, pushing water with pinkies beyond shoulders.
  • Initiate a high elbow catch early to capture water effectively.
  • Avoid dropping elbows during pull; maintain water engagement.

• Stroke Efficiency:

  • Minimize resistance during the breathing phase.
  • Achieve a swift return to streamline for better speed.

Kick Technique

• Narrow Kick:

  • Peaty's knees remain close together, reducing drag.
  • Wider kicks, like those of Cody Miller, create more resistance.
  • Aim for compact kicks with heels close to the body for minimal water displacement.

• Kick Position:

  • Maintain heels tucked to avoid excess drag.
  • Effective use of hamstrings for a strong, compact kick.

Underwater Pullouts

• Streamline Improvement:

  • Identified areas for improvement in Peaty's streamline off the wall.
  • Need to minimize gaps among hands and body to reduce resistance.

• Body Positioning:

  • Maintain a straight body line with proper head positioning (eyes looking forward).

• Pullout Efficiency:

  • Keep elbows in and reduce body displacement during the pullout.

Race Footage Highlights

• Peaty maintains a high position in the water, reducing drag.
• His technique allows for incredible speeds (e.g., 26 seconds for 50m practice).

Drills for Improvement

• Resistance Training:

  • Using parachutes and cords to enhance hand speed and tempo.

• Current Training:

  • Swimming against current to improve speed and technique.

• Paddles for Pullouts:

  • Use paddles to focus on maintaining streamline and elbow position.

• Dryland Training:

  • Core stability (e.g., planks) is crucial for maintaining body position.

• Plyometric Exercises:

  • Variations like explosive push-ups enhance fast-twitch muscle activation.

Conclusion

• Encouragement to explore more swim training resources through the MySwimPro app.
• Invite viewers to suggest future analysis topics or athletes.
• Reminder to join the Facebook group for swimmer community and support.