20 December 2024

How To Do The Breaststroke Kick

The breaststroke kick might remind you of a frog swimming. You know how their legs move wide and then snap back together? That’s almost how the breaststroke works too. It looks easy, but trust me, a lot of new swimmers find it pretty tough. To really nail the breaststroke kick, you must get your feet, knees, and hips moving with precision and time everything perfectly with the right amount of power. In this post, we'll break down how to do the breaststroke kick and share tips and common mistakes to avoid.

Breastroke Kick Technique

Breaststroke kick motion involves three main phases: the preparation phase, the propulsive phase, and the finishing phase. Each of these phases is crucial for creating efficient propulsion in the water. Let us break down each of these phases to understand what really happens when you execute the breaststroke kick:

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. Open:

This is the key stage that drives the swimmer forward in the water. When you kick, make sure to activate your hip muscles for a strong push. Keep your feet flexed so the soles can push against the water efficiently. Avoid spreading your legs too far apart; keep them 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 your performance. 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.