5 Tips for Improving Your Breaststroke Kick

Breaststroke is one of the more complicated strokes to learn but it can be very rewarding to learn and incorporating breaststroke into your swimming workouts can really help to mix up your fitness routine. The following are some tips and tricks for improving your breaststroke kick. Before practicing your breaststroke kick it may be helpful to do a quick YouTube search so you can picture what the kick should look like. The breaststroke kick is often referred to as the “frog kick” because the motion of the kick is similar to that of frog legs while they are swimming.

Start on Land

Starting the kick on land will allow you to really feel the motion of your legs without having to worry about floating, breathing and the resistance of the water. Practice laying on the ground, a lawn chair or even your bed can make it easier to learn. Lay on your stomach and start with both legs straight. Bring both feet up towards your backside and flex your feet. Turn your toes out to the side while your knees are still bent. Bring your legs out and around to the side until your legs touch again. Pause for a second while your legs are straight and then start the next kick. Practice a few times laying like this to get your muscles and mind used to the motion of the breaststroke kick.

“Up – Out – Around”

Once you get the hang of the kick outside of the pool, get in the water and practice the kick while holding onto the wall. Repeat to yourself the steps of “Up – Out – Around” to remember the motion.

1. Kick your feet up towards your backside.
2. Turn your toes out to the side.
3. Bring your legs around and back together to squeeze.

Once you have these motions down on the wall, you can repeat the same steps over and over in your head while using a kickboard or while swimming to remind yourself of the steps. Eventually these steps will become second nature for you and you won’t need to keep repeating it in your head.

Slow it Down

Whether you are still practicing the kicks on the wall or you are using a kickboard now – take it nice and slow. Breaststroke differs from freestyle and backstroke kick because you don’t need to kick your legs as fast as you can. It is more important to make your kick more efficient and correct. Make sure that your legs are squeezing together after each kick. Not only does this allow your legs to get into position to start the next kick but when you squeeze your legs together this is the part of the kick that forces the water behind you and propels you forward! If you don’t squeeze your legs, you will just be moving water around without moving yourself forward. Try starting with a 3 second pause with your legs together between each kick and then begin to speed it up once you feel comfortable.

Kick Your Hands Drill

During breaststroke kick, you want to be bringing your heels up behind you instead of your knees up in front of you. One way you can check to make sure that you are bringing your feet all the way up behind you is to try this drill. Place your hands on your buttocks with your palms facing the sky. With every breaststroke kick you do, try to kick your hands with your heels. When you need to breathe during this drill, just lift your head up out of the water. Try not to use your arms during this drill.

Kick the Wall Drill

One of the most common mistakes while swimming breaststroke is not kicking with flexed feet. While kicking your legs around, your feet should be flexed – as if you are pulling your toes towards your shin. For this drill you will need to position yourself near a wall. You will do breaststroke kicks next to the wall. With the foot closest to the wall, when you kick your legs around, try to tap the wall with the ball of your foot. If you feel yourself kicking with the tips of your toes – you need to flex your feet more. After a few kicks, turn around and try with the other leg. Remember just tap the wall – don’t kick too hard!

It may take some time to perfect this kick, but breaststroke is a great stroke to learn and it is rewarding when it all comes together. With these tips and some practice, you’ll be well on your way to learning breaststroke. Good luck and remember that at any age taking swim lessons can be a great resource to improve your skills!

Melanie Watt’s bio:

Swim Instructor in Baltimore, MD

Hi my name is Melanie and I've been teaching swim lessons and coaching swim teams for eight years! I have experience teaching infants as young as 6 months all the way up to adults. I also have extensive experience working with swimmers with special needs. I have a degree in health sciences and I am currently finishing up my master’s degree in occupational therapy. I love teaching swimming because I love seeing progress whether it be being comfortable putting your face in the water or learning a new stroke!