20 December 2024

How To Do The Breaststroke Kick

You know how a frog's legs move wide and then snap back together when swimming? That’s almost how the breaststroke kick works. It may look easy at first glance, but it's more complicated than just mimicking a frog's motion. To nail the breaststroke kick, you must move your feet, knees, and hips with precision, correct timing, and the right force. Breaking these moves into smaller phases will make executing them less confusing.

Breaststroke Kick Technique

The breaststroke kick consists of three main phases: preparation, propulsion, and finishing. Each of these phases is crucial for generating a powerful kick that propels.

1. Bend:

Begin by bending your knees to prepare for the kick. Your legs should form a W shape, with your thighs slightly spread and your feet flexed. This phase doesn't require any force, as it only prepares your legs for the kick. So it is important to get your thighs in a position that enables a powerful snap to create a stronger push when you extend your legs. Your feet must also flex to ensure that you use the surface of your feet (specifically the soles) to push the water as you extend your legs.

When bending, avoid bringing your knees past your hips, as this will create a drag that can slow you down. Aim for bringing your heel towards your buttocks while pointing your toes outward. And now you are ready for the next phase, with enough tension built up in your legs to execute a powerful kick.

2. Spread:

This stage drives the swimmer forward. Use your hips to kick out with force. Flex your feet to push more water with the soles of your feet. Don't spread your legs too wide; just slightly wider than hip-width. This helps reduce drag and prevents the use of weaker muscles, which could slow you down.

This phase concludes when your legs are fully extended behind you, giving you that strong, forceful propulsion.

3. Close:

The final phase should start immediately after you kick, so it feels like one movement. This creates a snap, or a whip motion, that makes your kick more powerful. Imagine squeezing water out between your thighs as you bring your legs together. Your legs should come together fully, with your inner thighs touching. Keep your feet pointed and relaxed.

After you've closed, allow for some recovery time to glide and feel the effect of your kick before you initiate phase 1 again.

Tips:

1. Keep your body in a streamlined position for maximum forward propulsion.

2. Allow your body to smoothly glide after each breaststroke kick.

3. Practice stretches and flexibility exercises for your feet to improve movement and reduce the risk of injury.

4. Exercise kicking on your back first, as this will help you feel more comfortable during practice and focus on the movement.

5. Maintain a steady rhythm with your kicks. This helps you swim better and saves your energy.

Common Breaststroke Kick Mistakes

Swimmers, even those with experience, can make typical mistakes in their breaststroke kick. Some of these mistakes may seem small, but they can still impact theirperformance. Others, however, can be serious and result in ineffective strokes. In this section, we will highlight the most frequent mistakes made during the breaststroke kick and how to fix them.

Knees to the Chest: If you're bending your knees up toward your chest, that can slow you down and create drag. To fix this, try to keep your knees closer to the surface while you pull your heels toward your rear end.

Kicking Too Wide: If you spread your legs out too much while kicking, it can take you longer to finish the kick and might use weaker muscles. Keep your kicks within hip width and aim for a quick and strong motion.

Stiff Feet: If your toes aren’t pointed or your feet are stiff, you’re not using your full kicking power. Make sure your feet are flexible and that you’re catching the water at the right moment. Always extend your feet after kicking and flex them as you bend your legs to start the next kick.

Breaking the Surface: If your feet come out of the water, you’re making movement less efficient. Your kicks are more effective when they’re pushing against the water, so try to keep your feet, knees, and hips submerged while you kick.

Overkicking: Kicking too fast can wear you out and mess with your momentum. Take a moment to glide at the end of each kick to recover and maintain speed.

Asymmetric Kick: This one’s pretty common and needs fixing before it becomes a habit. Some swimmers kick differently with each leg—like one leg kicking down really hard while the other just goes wider without much power. Make sure both feet are in the right position when you bend your legs, with heels ready to kick at the same time. Practice pushing your feet against the wall to get a feel for how both feet should work together when you kick.