How to Do a High Class Breaststroke Kick

The breaststroke gets its name from the arm motions, which begin with your hands in front of your chest. But the frog-like kicks are just as important and must be timed correctly to complement your arm strokes. Refining your kicking technique can cut seconds from your time and may make the difference in close breaststroke races, which are typically no more than 200 meters long.

Instructions

    • 1

      Bring your heels toward your hips during the recovery phase of your stroke, before you pull with your arms. Bend your knees to the side while you keep your thighs as close to horizontal as possible, to maintain a streamlined form in the water. At the same time, angle your shins upward so the soles of your feet face the ceiling. Pull your heels as close to your hips as you can. The closer your heels come to your hips, the longer your kick will be. All else being equal, longer kicks are more powerful than shorter kicks.

    • 2

      Point your toes outward, away from your sides.

    • 3

      Execute the kick by extending your legs completely. Move your feet at a slight angle to each side, so your ankles are farther apart than your knees when your legs are fully extended.

    • 4

      Bring your legs together when your kick ends, which should occur before you begin the next pull phase with your arms. Keep your legs straight and your toes pointed back during the pull phase of your stroke, until it’s time to bring your heels forward again.