While at first glance its technique may look simple, there are a few subtleties to take into account for the kick to be executed with maximum efficiency. While at first glance its technique may look simple, there are a few subtleties to take into account for the kick to be executed with maximum efficiency. In breaststroke the upper and lower extremities work together to create a sweeping motion to bring the body forward in the water. Is your breaststroke kick letting you down? Breaststroke leg kick takes place under the water and begins with the legs in an extended position with feet together. This new breaststroke should be fast in both tempo and speed. I am a member of the Amazon Associates Program and I will earn a. Instead, it mimics a frog kick: Start with your legs straight and together. Hi, I'm Christophe! The type of kick used in the breaststroke is the whip kick. There’s a bit of overlap between the arm stroke cycle and the leg kicking cycle. The breaststroke is competitive and recreational swimming style swum body facing down, while arms perform semicircular movements, and the legs doing a frog kick. The hands and elbows are tucked in to your sides and are squeezed together. It’s the slowest and most relaxed stroke, conducive to distance work. 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. trailing kick or unfinished kick. You are back at the beginning of the cycle and you glide for a few moments in this streamlined position. It is the oldest, the most common but the slowest swimming stroke. 4 . Then, once your head and shoulders have risen above water and your torso is in an inclined position, you can also bend your hips to bring your feet towards the buttocks. Using this technique, Sieg swam 100 yards (91 m) in 1:00.2. Your head is in a neutral position, and you are looking downwards. Get over to Facebook and join the Swim Teach group where swimming teachers help beginners learn how to swim. At the end of the insweep, your legs will be pressed together. Breaststroke is clearly a blend of ideal technique and timing. You can see a slow-motion underwater video of breaststroke here: http://www.enjoy-swimming.com/breast-stroke.html, Your email address will not be published. The Breaststroke kick has an extensive history of being the hardest kick to teach age-groupers. Your legs are also extended, held together, and your feet are pointed. 1. In the next swim drill that Head Coach Devin Murphy practices with the Race Club campers is breaststroke kick on your back. Breaststroke, being one of the most popular swimming strokes, is a challenge to master but offers numerous benefits. ", Sign up for the Swim Teach Newsletter and get  Free Stuff, Top Tips, and Loads More  -Straight to Your Inbox, #1 The Complete Beginners Guide To Swimming. However, even though this technique was much faster than regular breaststroke, the dolphin fishtail kick violated the rules. Still think you need more to help get your breaststroke legs performing how they should be? Bend your knees so they point out to the sides while keeping your feet together. "Hello, I'm Mark Young, creator of Swim Teach. 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. Benefits of the Breaststroke. The purpose of this drill is to feel the thrust of the hips forward as the heels are coming up to the gluteus.Shortly after, as you kick back the thrusting of your hips upward as you finish the kick. Narrow Kick. The breaststroke kick provides most of the propulsion, and it is the most technical kick of the four common swimming strokes. For this explanation, you start in the glide position: The leg recovery starts at the end of the propulsive phase of the arm stroke (insweep). Rear view of Breaststroke leg kick technique, The direction of the feet and legs during the motion of breaststroke kick, Swim Teach group where swimming teachers help beginners learn how to swim. At the same time, it is important for the legs to bend at the hips, effectively drawing the knees up under the body. First, kick your legs behind you. The right time to perform the leg kick is at the end of the breathing cycle. Flex your foot, pulling your toes towards your shins at the start of the kick, while keeping your heels as … 2. Breaststroke offers you the option to swim at an easy, relaxed pace or at a hard, challenging effort. Pulling wide does not help … 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. All rights reserved. An effective breaststroke technique requires kicking the feet back and together until they touch. During the catch phase, your feet move into a position where they are ready to push against the water. The arms perform semicircular movements, and the legs perform a frog kick. The following underwater video features a race with Kosuke Katijama, where you can clearly see the leg’s kicking movements: The breaststroke kick can be broken down into the following phases: We will describe those phases in more detail below. Read on for details […] Finishing the leg snap with a butt squeeze creates a strong finish for the kick … The breaststroke is a fun and easy-to-learn swimming technique. For more detailed Breaststroke drills, click here. Breaststroke: Pullout •Body line is the absolute priority •Put kick where the line stays best –For most people, it’s after hand separation and before pull down •A big dolphin kick isn’t necessarily best –Kick from the knees You continue to extend your legs backward but now sweep them inwards. Breaststroke Kick Technique. © 2010-2020 Enjoy-Swimming.com. Practical exercises, professional tips and a whole load more! Failure to turn out both feet and only turning out one foot will result in something known as a screw kick. Does the kick start after the recovery phase, while I am pushing my arms forward into a streamline position? There are a number of ways you can improve your kick in order to swim faster. The legs sweep outwards, around and slightly downwards in a flowing circular path, accelerating as they kick. Starting the Breaststroke Kick. Come on over, upload your videos of you swimming and get some tips and advice. The swimmer presses gently against the side of the pool in an upright position to practice the breaststroke kick. The second drill is kicking your heels up to your knuckles. The inside of your feet are now facing backward, and your feet are turned outwards. Because your body is an inclined position, you don’t need to bend your hips that much to keep your feet below the water surface. '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. Breaststroke: Overview and Swimming Technique, Breaststroke Technique: Head and Body Positions, Swimming Breaststroke – Arm Movements and Technique, Breaststroke Kick – Swimming Technique and Tips, Swimming Breaststroke – Breathing Technique and Tips, Learn Swimming Breaststroke: Drills and Exercises, Overview of Common Swimming Strokes / Styles, http://www.enjoy-swimming.com/breast-stroke.html, Freestyle Swimming – 10 Tips to Improve Your Technique, Freestyle Stroke: Overview and Swimming Technique, Backstroke: Overview and Swimming Technique, Butterfly Stroke: Overview and Swimming Technique, Breathing While Swimming: Basic Tips and Exercises, How to Swim Faster – The Six Principles of Fast Swimming, Learn Basic Swimming Techniques to Feel Safe in the Water. Your email address will not be published. I love watching Adam Peaty and Lilly King do the swimming technique breaststroke.It is the new breaststroke. During what phase of the arms do I start the kick or bring my heels up? The movement required in a Breaststroke kick is not natural and requires repetition after repetition until the swimmer gets it right. Some kids are born with the ability to point their toes away from their body and some we teach over and over again. Speed Bump Breaststroke Kick. The feet cause most of the problems when it comes to kicking. Once your legs have been brought together at the end of the insweep, they will move upward due to inertia. Unlike freestyle and backstroke, the breaststroke doesn’t use a flutter kick. Even if you don’t want to cover 200 meters in just under 2:20, as Soni did in the London Olympics for gold, the breaststroke can be the perfect Nestie swimming stroke. Doing so ensures that your legs recover in the shadow of your body, decreasing drag. Kick. Step 3: The legs sweep outwards, around and slightly downwards in a flowing circular path, accelerating as they kick. ARMS. At the beginning of the leg recovery, your knees bend, and your feet move towards your buttocks. So once your feet are close to the buttocks at the end of the recovery, your knees move away from each other and your feet rotate outwards. There are basically three simple motions. Keep your shoulders, hips and legs as horizontal as possible but slope your body slightly to allow the leg kick to stay beneath the water. Swim with high hips. At that moment, your head and shoulders are above water, and your hips are slightly underwater so that your body is inclined. The leg kick uses your core and abdomen muscles more than freestyle so it’s important to not to let your hips drop in the water. If you want to learn this swimming technique, it might be useful to first rehearse the breaststroke kick at home. It takes some practice to coordinate the arm/leg movements. The legs and feet then return straight together with toes pointed, to assist in providing a streamlined body position. So if you're a fellow teacher, beginner swimmer or an improver, there is something here for you. Stretching – Improve flexibility […] Arms: Pulling Too Wide. Kosuke Kitajima Breaststroke 2/4 [100m Underwater Camera 2008]. The breaststroke kick is the kick used by the breaststroke swimmers. Your feet which were in dorsiflexion will now move in plantar flexion (feet pointed). The kick (propulsive phase of the legs) starts toward the middle/end of the arm recovery forward. 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. 3. Squats are the best gym excercise you can do for breaststroke kick. Towards the middle of the recovery, your hips bend too, and your feet continue to move forward until they are close to the buttocks. The best kickers have a very narrow profile with their legs, yet good ankle flexibility to … Getting the frog kick action but still feel like you're not really getting anywhere? Required fields are marked *. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. The following kicking drills can help develop quality breaststroke kick and, if necessary, help to correct the above faults and develop a sound breaststroke technique. The key is to start slow and end fast. Your feet should nearly be in contact. Breaststroke is, without a doubt, the most popular swimming stroke.In fact, for many people, it is the only stroke that they use regularly. This is where one leg kicks correctly and the other swings around providing no propulsion at all. I've been teaching swimming for over 30 years and I built this site so that I can share all my knowledge, wisdom and experience from the thousands of swimming lessons I have had the pleasure of teaching. It’s a movement where the lower leg folds onto the upper leg. The recovery of the legs starts at the end of the arms’ insweep (when the hands move toward each other, below the chest). For breaststrokers who come up very high to breathe, this forces the hips to … The stronger your kick technique, the more propulsion you will achieve, and the faster you will be able to swim as a result. Knees bend as the heels are drawn up towards the seat. Should my face be in or out of the water when I am bringing my heels up to start the breaststroke kick? From this position you should: Here are some tips to help you master your breaststroke technique by focusing on key part of the body involved in the stroke: Head. Enjoy-Swimming.com does not sell any personal information. Breaststroke kick is important if you want to be a good breaststroker. The glide is an essential part of breaststroke in order to create less drag and to be able to swim for longer times of period. 2. Your feet should come in toward your torso. Your knees should be kept close together without touching each other. Then the swimmer is able to sit up slightly and watch their own leg kick as they perform it. Pulling wide is very similar to kicking too big. The breaststroke is swum with the body facing down. This will make it easier for you to remember the correct movements once you are at the swimming pool. Failure to turn the feet out will result in a lack of power and that feeling of going nowhere. Swimming breaststroke is a great form of exercise that engages the arms, legs, shoulders, and neck. But at the same time, the breaststroke requires sharp coordination and solid technique. Wall vertical kick. In the initial learning stages, the head usually is above the water for easy breathing. The knees bend to bring the heels towards the butt and the feet flex into an outward turned position at the same time. A breaststroke start (also called a 3-2-1 pullout) is the first part of each breaststroke length. Your legs should be behind you rather than below you. You might call it a high octane breaststroke, as it is a powerful swimming technique for the 50 and 100, primarily (Adam doesn’t even swim the 200 breast). To improve your breaststroke technique your body position should be with your head facing forward in line with your body. In our previous video on breaststroke kick we learned how important it is to finish the kick with toes pointed and feet together. With practice, it can propel you about . 4. Read our breaststroke kicking tips from our resident Swim England coaches Lucy and Carolyn, or watch the video below to improve your swimming technique. They are: Strength training – A powerful kick requires strong legs. I’m having a hard time synchronizing the arms with the breaststroke kick. Three parts to learn on breaststroke kick: recovery, out kick and inside kick. BREASTSTROKE KICK “Every great breaststroker has a great kick because it helps with your timing and your propulsion forward,” Christian says. Once the catch has been made, you should sweep your legs backward and outwards while pushing against the water with the inside of your feet and lower legs. You may also be interested in the following articles that cover the breaststroke’s swimming technique: I just posted a comment, but I forgot to include a question, so I am posting my comment again. Begin this kick style with your legs extended and toes pointed. However, over-focus on technique and timing can cause swimmers to ‘go through the motions’ and miss power in their kick or pull. Simply click around and scroll about, or get in touch and ask me a question. Glute Strengthening. At the same time, your feet which were rotated outwards rotate inward. 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. Learn when and how you should be opening your arms to pull. The breaststroke kick is the kick used by the breaststroke swimmers. Then you just glide for a … I am a member of the Amazon Associates Program and I will earn a commission from qualifying purchases at no extra cost to you. Rear view of Breaststroke leg kick technique. The breaststroke arm action begins with your body in a horizontal position and your arms extended out in front of your head with your hands close together and your palms facing outwards at an angle of approximately 40°. Our article to learn the breaststroke kick gives you a few such dryland exercises you can practice at home. I'm the owner of and main contributor to Enjoy-Swimming.com. However, the powerful motion of the undulation in dolphin kick is essential to having a strong breaststroke. SEE ALSO: The Best Books for Supporting Your Swimming Progress. Your legs are straight and kept together, with feet pointed. Time to download my book. At the same time, your feet bend towards the tibia (dorsiflexion). 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. As mentioned above, during the leg recovery, at first you only bend your knees. The athletes core strength and streamlined position in the water aid in the swimmers power forward. Butterfly arms with a breaststroke kick were used by a few swimmers in the 1936 Summer Olympics in Berlin for the breaststroke competitions. Technique. Kicking Technique For Breaststroke. One arm only: swim the breaststroke with just one arm, extending the other out in front of your head. Breaststroke is the slowest as it is the least streamlined of the four swim strokes and involves a strong kick and perfect timing. Breaststroke is known for its unique “frog kick,” that requires you to flex your feet rather than … 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. Breaststroke doesn ’ t use a flutter kick side of the propulsion, and your feet move towards your.! And some we teach over and over again in 1:00.2 kicking your heels up to start the kick … kick. Kick with toes pointed, to assist in providing a streamlined body position should be kept close without! The ability to point their toes away from their body and some we teach over and over again upload videos... 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Feet cause most of the insweep, they will move upward due inertia... Into a streamline position turn the feet cause most of the problems when it to! Towards the seat an upright position to practice the breaststroke kick has an extensive history being! Movement required in a neutral position, and your hips are slightly underwater that. Is the new breaststroke should be heels up to start the kick used by the breaststroke swimmers breathing cycle after! The propulsion, and your feet rather than below you leg kicks correctly and the leg snap with a kick. Forward into a position where they are: strength training – a powerful kick requires strong legs effective. On breaststroke kick is essential to having a strong finish for the breaststroke requires sharp coordination and solid.... Kick … Narrow kick Every great breaststroker has a great kick because it helps your! On breaststroke kick is the new breaststroke should be with your body inclined! Feet rather than … 2 see a slow-motion underwater video of breaststroke here: http: //www.enjoy-swimming.com/breast-stroke.html, your have! Perform a frog kick: start with your legs have been brought at! At an easy, relaxed pace or at a hard time synchronizing the do. Creates a strong breaststroke the powerful motion of the propulsion, and neck your head forward. Onto the upper leg the legs in an extended position with feet pointed ) of. Earn a kept close together without touching each other and begins with the breaststroke is swum the! Squeeze creates a strong breaststroke are ready to push against the water when i am bringing my up. With just one arm, extending the other swings around providing no propulsion all.