Swimming
Breaststroke Scull Drill
The breaststroke scull drill uses small outward and inward hand sweeps to practice the start of the breaststroke pull. It develops control of your hands and forearms against the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float face down with your arms forward, elbows slightly bent, and hands just below the surface.
- Sweep your hands a short distance outward with your palms angled outward and slightly toward your feet.
- Turn your palms inward at the end of the outward sweep.
- Sweep your hands back toward each other beneath your shoulders.
- Repeat these small sweeps for your planned distance.
- Take hold of the wall to finish.
Form cues
- Feel steady pressure through each direction change.
- Keep your wrists softly aligned.
- Look toward the pool floor.
Common mistakes
- Turning the scull into a full pullKeep your elbows ahead of your shoulders instead of drawing them toward your ribs.
- Slapping the surfaceKeep your hands submerged throughout each sweep.
- Kicking hard to gain speedUse only a gentle flutter kick if needed to keep your legs from sinking.
Safety
Fatigue or poorly timed breaths can lead to inhaling water or losing your floating position. Forceful sweeps can irritate your shoulders, especially when you reach beyond a comfortable range.
- Practice in a lifeguarded pool with a clear path to the wall.
- Exhale underwater and lift your mouth clear to inhale as needed; a familiar swim snorkel is another option.
- End the drill before you struggle to stay afloat or control your breathing.
- Use easy hand pressure and stop if your shoulders hurt.
If you cannot comfortably float face down and recover to standing or the wall, learn those skills before attempting this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Snorkel (optional)
Sets and reps
- Sets
- 4–6
- Target
- 10–25 meters
- Rest
- 30 sec
Start with the shorter distance and prioritize controlled sweeps over speed.