Building a Better Breaststroke

Expert coaches know that the kick provides the most propulsion in the breaststroke. To improve your times, improve the kick. Simple, right?

So how to improve your kick? Other strokes use your hands and arms for the most propulsion, but it’s the legs that do the most work in breaststroke. More critically, it’s the feet that matter most. The more you can use the inside of your foot and inner shins, the more kicking surface you’ll get for propulsion. The feet and shins are analogous to the hands and feet in the other strokes.

Too often I see breaststrokers kicking with the knees wide apart and the feet even wider. When they kick, the force of the kick is directed inward, and not backwards. The better breaststroke kick drives the body forward by setting up a kick that directs more of the force backwards.

In my teaching, I use a progression of strategies to improve this.

First, practice kicking with a pull buoy between your legs, then work on turning your toes outwards for a better surface on your feet and inner shins. Use a kickboard or snorkel. Direct as much power straight back as you can. As you practice over time, you’ll gain more strength and flexibility in the kick.

Second, to get better feedback, I use wall kicking. Place your hands on the gutter, feet at the surface, then kick. Experiment with it. See how deep you can drop your knees to catch more water with your feet and shins. See how much power you can get in the kick with narrow knees and wider feet. Kick a little wider, or a little tighter. You’ll begin to feel the power and find that sweet spot. I’ve found wall kicks give you great tactile feedback. Then grab a kickboard and kick breaststroke for a 25, remembering how that sweet spot feels. Repeat at the other end.

Finally, work the kick into the full stroke with a 3 kicks 1 pull drill. And then swim the stroke itself, focusing on the power your kick delivers.