Quality technique: Key performance indicators in introductory strokes development group

BUTTERFLY

• Little finger first, straight arm recovery;
• Feet together with kick-in (hand entry) and kick-out (hand exit) timing of the arm stroke (balanced);
• Long arms – head down at start of stroke;
• Each stroke to have a straight elbow position prior at the hand/arm entry position. A high or slightly elevated wrist position is desirable in this position.
• Breathing when arms are under the body (prior to recovery).

BACKSTROKE

• Hip high position;
• Continuous arm (straight, high on recovery), brushing ear and entering water at 11 o’clock and 1 o’clock;
• Extended legs, pointed toes on the surface;
• Stable head position;
• Knees underwater in kick.

BREASTSTROKE

• Both feet turned out on kick;
• Knees inside feet on backwards kick;
• Arms pulling outwards to 2 o’clock and 10 o’clock in a locked position after kick is complete;
• Legs up slowly and extended back quickly;
• High hip position;
• Long glide to the count of three;
• Long arms, head down at start of stroke;
• Arms and legs follow a slow, then fast action.

FREESTYLE

• Strong continuous kick with extended legs, pointed toes;
• Bent arm recovery with an elbow lead, slight thumb-first semicircle recovery;
• Controlled breathing and head position;
• Long stroke with slow arms;
• Fingertips, wrist, elbow, shoulder, no-splash entry;
• Balanced Stroke (right versus left).