Breaststroke Kick Technique

Is your breaststroke kick letting you down?  Feel like you're not really getting anywhere?   



The legs are the powerhouse of breaststroke and the complete leg kick should be a simultaneous and flowing action, resulting in a powerful boost that provides propulsion to the overall stroke.

Video demonstration of Breaststroke Kick

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Breaststroke Legs:  Step By Step...

Step 1:

Knees bend as the heels are drawn up towards the seat.  At the same time, it is important for the legs to bend at the hips, effectively drawing the knees up under the body.  

Step 2:

Feet and toes are turned out, exposing the surface area of the soles of the feet to the water, ready for them to drive the water backwards.

Turning the feet out and exposing the soles of the feet to the water gives a larger surface area from which to provide power for the kick than if the toes and feet remained pointed backwards.

Step 3:

The legs sweep outwards, around and slightly downwards in a flowing circular path, accelerating as they kick.  The knees remains close together, inside the line of the hips as the heels and soles of the feet drive around and back to provide power and propulsion to the stroke.   The legs and feet then return straight together with toes pointed, to assist in providing a streamlined body position.



Time to take your breaststroke to the next level

Still think you need more to help get your breaststroke legs performing how they should be?  Time to download my book. 

'How To Swim Breaststroke' will not only fine-tune your leg kick, but it will improve all other aspects of your swimming stroke: arm pull, breathing, timing and coordination.  

The result will be a smooth, well coordinated and fully synchronised breaststroke. 

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Common Breaststroke Leg Kick Mistakes

The feet cause most of the problems when it comes to kicking.  Failure to turn the feet out will result in a lack of power and that feeling of going nowhere.  

Failure to turn out both feet and only turning out one foot will result in something known as a screw kick.  This is where one leg kicks correctly and the other swings around providing no propulsion at all.  

The best exercise for correcting these common faults is to swim on your back (supine) with a woggle or noodle held under the arms for support.  Then the swimmer is able to sit up slightly and watch their own leg kick as they perform it.

Kicking in slow motion at first making a conscious effort to turn out both feet and ensure both legs and feet are symmetrical is best before attempting to add power.

For more details on the separate parts of Breaststroke click below

Fine-tune your leg kick with these simple exercises

Download these documents to your computer, tablet or mobile device and fine-tune your breaststroke leg kick.  The exercises below are designed to isolate the leg kick action so that you can focus on the included tips and technique points. 

Holding the poolside

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Supine with a noodle under arms

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Holding a float under each arm

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Holding one float out in front

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Supine with hands on hips

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Prone with arms in front

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Holding vertical float

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Click here for more breaststroke exercises.

All of these documents are PDF format and are compatible with all tablet and mobile devices.  Some computers may need PDF reading software such as Adobe Acrobat.

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