Learning How to Swim Breaststroke

Last Updated on March 21, 2024 by admin

In this article, we will provide advice, drills, dryland exercises, hacks and tips, as part of a step-by-step guide to learning how to swim breaststroke

Breaststroke is the slowest and least efficient of all the competitive strokes.

• For many swimmers, especially younger and inexperienced athletes learning how to swim breaststroke can be difficult.
• The most common reasons are,
  • The inability to turn the feet outward during the propulsive phase of the leg kick
  • A too-wide and often a too-deep arm pull
  • Poor stroke timing.

Due to the technical demands of the stroke, many teachers fail to teach breaststroke regularly

• However, teachers should start to practice breaststroke at the earliest opportunity regularly.
  • Before any potential stroke faults become too ingrained and become difficult to correct.

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The breaststroke leg kick

The majority (some 70-80 per cent) of the breaststroke’s propulsion is generated by the leg kick.

• Initially, as the swimmer kicks backwards with the soles of their feet
• Followed by the sculling action the feet and lower legs perform as they complete the circular kick backwards to the streamlined starting position.
• Many younger or inexperienced swimmers experience some difficulty learning the breaststroke leg kick.

Ankle and hip flexibility

• Having good ankle and hip flexibility is often a great advantage in helping swimmers perform the correct range of movement to enable the development of an effective breaststroke leg kick.
  • It can help to improve their body position in the water, which can help to reduce drag.
  • Enabling them to apply a greater propulsive force from the kick during the stroke.
• Unfortunately, those swimmers with poor ankle and hip flexibility are more likely to develop an ineffective breaststroke leg kick, usually containing at least one of the common faults listed below.
  • Therefore, swimmers with limited flexibility should regularly practice hip & leg flexibility exercises

Related article on developing breaststroke hip & leg flexibility

We have produced a related article on the benefits of developing breaststroke hip & leg flexibility. You can view it by clicking this link: developing breaststroke hip & leg flexibility

Common breaststroke leg kick faults

Listed below are the most common leg kick faults, when learning how to swim breaststroke, these include,

• Both feet are not turned outward during the propulsion phase of the kick
• One foot is turned out, but the other foot is in a flutter kick (straight) position,
  • Resulting in a scissor-like (screw kick) kick
• The leg kick is not simultaneous or level
• The toes are not pointed (plantar flexion) at the end of the kick

Teaching the breaststroke leg kick

Teaching or coaching breaststroke especially those swimmers with an ingrained faulty leg kick or stroke timing difficulties often requires a patient step-by-step approach.

• Usually conducted over several weeks (initially at least 3 to 8 weeks).
• Therefore, the breaststroke leg kick should be introduced and regularly practised at the earliest opportunity before the swimmer has the chance to pick up bad habits

Learning how to swim breaststroke: Breaststroke leg kick drills

Listed below are a series of drills that we use when teaching the breaststroke leg kick.

• When appropriate, we conduct dryland drill demonstrations to help the swimmer understand and focus on the key teaching points.

Dryland breaststroke standing drill

Introduction: We start this series of drills by conducting this simple exercise out on the poolside/deck.

• This exercise is a good way of helping to teach the correct position of the swimmer’s feet during the propulsive phase of the breaststroke kick.
• It can also be useful to indicate the amount of ankle flexibility the swimmer possesses.

How to perform this drill

The swimmer performs this drill by standing in an upright position, with their ankles and feet together.

• Then while still keeping their ankles together, instruct them to turn both of their feet outward at a 45-degree angle (10 minutes to 2 position).
• Once mastered the swimmer should then attempt to walk (like a duck) while maintaining a 45-degree angle with their feet (10 minutes to 2 position).

Dryland snap drill

Introduction: This dryland drill can help swimmers develop the correct leg action and foot position required for a (sculling) part of an effective breaststroke leg kick.

• This should ideally be undertaken on a seat or a bench on the pool deck/poolside.
• So that the swimmer can switch between this dryland exercise and pool-based drills (see below), without any significant downtime between.

How to perform this drill

The swimmer should start this drill in a seated position.

• Please note, that for this exercise the swimmer will be performing this exercise as if they were on their back in the water and looking downwards toward their legs and feet.
• The swimmer should have their legs fully outstretched, with their toes pointed (planta flex), with their heels together and their heels resting on the pool deck/poolside.
• While ensuring that their heels remain together,
• The swimmer then raises their heels slightly off the deck/poolside (approximately 1 ½ inches/6cms)
• They then slowly move their legs outwards, ensuring they remain straight while turning out their feet to approximately 45 degrees.
• Once their legs are fully opened, the swimmer should ‘snap’ (close) their legs together quickly, returning to the starting streamlined position, with their toes pointed.

Snap drill

Introduction: This drill is the water-based version of the dryland snap drill above.

How to perform this drill

The swimmer should start this drill from a streamlined position on their back (supine) using a noodle or holding a float (kickboard)

• They then perform the snap drill as detailed in the dryland snap drill above.

Dryland bend ‘v’ (star) snap drill

Introduction: This dryland drill can further help swimmers develop the correct leg actions and foot positions required for an effective breaststroke leg kick.

• Again, this should ideally be undertaken on a seat or a bench on the pool deck/poolside.
• So that the swimmer can switch between this dryland exercise and pool-based drills (see below), without any significant downtime.

How to perform this drill

The swimmer should again start this drill in a seated position.

• Please note, that for this exercise the swimmer will be performing this exercise as if they were on their back in the water and looking downwards toward their legs and feet.
• The swimmer should have their legs fully outstretched, with their toes pointed (planta flex), with their heels together and their heels resting on the pool deck/poolside.
• While ensuring that their heels remain together,
• The swimmer then raises their heels off the deck/poolside
• They then slowly bend their legs, while bringing their heels back toward their buttocks
• Once completed they should turn their feet out to approximately 45 degrees
• The swimmer should then kick their legs backwards in a small circle into a ‘V’ shape, just slightly wider than their hips.
• Ensuring that their legs finish in a straight fully extended position, while their feet remain turned out at approximately 45 degrees
• Please note: We use the term ‘V’ as opposed to the common teaching term of ‘star’ as we believe this encourages the swimmer to adopt a narrower leg kick action.
• Once their legs are in the ‘V’ shape, the swimmer should ‘snap’ (close) their legs together quickly, returning both their legs and feet to the starting streamlined position.

Bend ‘v’ snap drill

Introduction: This drill is the water-based version of the dryland bend ‘v’ snap drill above, helping to develop the swimmer’s breaststroke leg kick.

How to perform this drill

The swimmer should start this from a streamlined position on their back (supine) using a noodle or a float (kickboard)

• They then perform the bend ‘v’ snap drill as detailed in the dryland snap drill above.

Prone position bend ‘v’ snap drill

Purpose: This drill helps to further develop the breaststroke leg kick technique.

• Please ensure that the swimmer’s leg-kicking actions are simultaneous throughout this drill

How to perform this drill: The swimmer should start this drill with a push and glide from the wall at the end of the pool, in a prone position (on their front) while holding a kickboard and keeping their head out of the water.

• The swimmer should ensure that their arms are extended fully.
• They should hold the kickboard on the bottom edge.
• Ensuring they perform the bend ‘v’ snap drill as detailed for the supine drill above

2 kicks 1 breath with a kickboard

Purpose: This drill helps to further develop the swimmer’s breaststroke kicking and introduces them to the stroke’s breathing pattern.

How to perform this drill: The swimmer should perform this drill by holding a kickboard (float) with both hands

• Ideally with their fingers on top of the kickboard and their thumb underneath
• With their arms fully extended
• They should ensure that they keep their kickboard flat on the surface during this drill
• The swimmer starts this drill by performing two breaststroke leg kicks with their head in the water, between their arms.
• They should then raise their chin close to the surface and take one breath.

2 kicks 1 breath streamlined

Purpose: This drill helps to further the development of the swimmer’s breaststroke kicking and breathing but without the use of a kickboard

How to perform this drill: The swimmer starts this drill with their arms fully outstretched in the streamlined position

• They then perform two streamlined breaststroke leg kicks with their head in the water, between their fully extended arms.
• They should then raise their chin close to the surface and take one breath.

The breaststroke arm pull

Unlike the other competitive strokes, the breaststroke arm pull only provides secondary propulsion supplying only between 20 to 30 % of the stroke’s total propulsion.

Common breaststroke arm pull faults

Listed below are the most common arm pull faults when learning how to swim breaststroke, these include,

• Focusing on the arm pull to provide the majority of the stroke’s propulsion
  • Often resulting in the following faults
    • Pulling too wide
      • Pulling the hands outside the width of the swimmer’s shoulders creates increased drag, and slows their stroke rate.
    • Pulling deep
      • Pulling the hands past the swimmer’s shoulders, again creating increased drag and slowing their stroke rate.

As the breaststroke arm pull only plays the role of a secondary propulsive source, we only introduce the arm stroke as part of the breaststroke timing drills as listed below.

Breaststroke timing

When learning how to swim breaststroke, the swimmer should maintain a smooth balanced and coordinated stroke combined with the correct timing.

• Starting from a streamlined position
• The swimmer should perform a fast and narrow arm pull
• As their shoulders rise above the surface, they should take a quick full breath
• As their arms shoot forward into a streamlined recovery, the swimmer should perform a quick, narrow and powerful leg kick
• Finishing the stroke by returning to the tight streamlined starting position
• The timing and coordination of an effective breaststroke can be summed up with the following sequence:
  • Pull – Breathe – Kick – Glide

Learning how to swim breaststroke: Breaststroke Arm and Timing Drills

Listed below are a series of progressive breaststroke timing drills.

Dryland straight arm narrow scull

Purpose: A dryland demonstration of the straight and narrow scull required for the introductory arm and timing drills below.

How to perform this drill: The swimmer should begin this drill by standing upright on the poolside/deck.

• Their arms and hands should be fully extended outwards, in front and at shoulder height, in a streamlined position.
• They should then perform a small fully extended arm scull, ensuring that,
  • As they move their hands outward their thumbs are pointing downwards
  • And as they return inwards to the starting position their thumbs are upwards
• Their arms should stay fully extended, with no bend at the elbow, throughout this drill.
  • They should ensure that their hands go no further than shoulder-width apart
• This sculling action should help them to raise their shoulders slightly to assist them in taking a breath in the water.

Straight arm narrow scull

Purpose: This drill helps to develop the swimmer’s breaststroke timing by adding a small sculling action to their kicking and breathing.

How to perform this drill: The swimmer starts this drill by performing two streamlined breaststroke leg kicks with their head in the water, between their fully extended arms.

• They should then perform a small fully extended straight arm narrow scull (as detailed above),
  • Ensuring that their arms stay fully extended, with no bend at the elbow, throughout this drill.
  • And that their hands go no further than shoulder-width apart
  • To help them to raise their shoulder slightly out of the water as they take a breath.

Dryland half-arm stroke drill

Purpose: A dryland demonstration of the half-arm pull required for the introductory arm and timing drill below.

How to perform this drill: The swimmer should begin this drill by standing upright on the poolside/deck.

• Their arms and hands should be fully extended outwards, in front and at shoulder height, in a streamlined position.
• They should then perform a narrow breaststroke arm pull, ensuring that,
  • Their hands remain in front of their face
  • As they pull back their hands toward their chest,
  • Ensuring that their hands do not pull wider than their shoulders
  • With their arms bending to approximately 45 degrees
  • Finishing with their elbows and hands in front of their shoulders
  • Before recovering the hands and arms back into the streamlined starting position

The half-arm stroke drill

Purpose: This drill helps to further develop the swimmer’s breaststroke timing, ensuring that their arm pull is neither too wide nor too deep, through the introduction of a half-arm pull.

How to perform this drill: The half arm stroke drill is like the 2 kicks 1 breath streamlined drill above but for this drill,

• The swimmer should again perform two streamlined breaststroke kicks
• Then they should perform a half an arm pull when taking a breath
  • Ensuring that their hands remain in front of their face, do not pull wider than their shoulders and that their elbows remain in front of their shoulders
• Once mastered, proceed to perform this drill with only one leg kick to one half-arm pull.
• Once mastered, proceed to perform this drill with one faster leg kick to one full arm pull.
  • Ensuring that their arm pulls and leg kick finish at the same time to enable their stroke to finish with a streamlined glide.
  • Remembering the stroke’s timing sequence Pull – Breathe – Kick – Glide

Learning How to Swim Breaststroke: Takeaways

In this article, we will provide advice, drills, dryland exercises, hacks and tips, as part of a step-by-step guide to learning how to swim breaststroke

Breaststroke is the slowest and least efficient of all the competitive strokes.

• For many swimmers, especially younger and inexperienced athletes learning how to swim breaststroke can be difficult.
• The most common reasons are,
  • The inability to turn the feet outward during the propulsive phase of the leg kick
  • A too-wide and often too-deep arm
  • Poor stroke timing.

Due to the technical demands of the stroke, many teachers fail to teach breaststroke regularly

• However, teachers should start to regularly practice breaststroke at the earliest opportunity.
  • Before any potential stroke faults become too ingrained and as a result become very difficult to correct.

Related breaststroke articles you may find useful

We have produced a series of related articles on breaststroke. You can view these by clicking these links: An Overview of Breaststroke | Developing Breaststroke Hip & Leg Flexibility | Breaststroker’s Knee: An Introduction | The Major Muscles Used During Breaststroke | Dryland Training Exercises for Breaststroke

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