Breaststroke Drills to Improve Your Power and Speed

Kicks are one of the key components of a powerful breaststroke and in order to build speed, it’s about building strength and drilling. Most breaststroke drills last about 10 to 30 seconds, the short bursts of time being important for building speed in the stroke cycle. Here are a few that you can try on your own to build up your breaststroke kick technique. By working these drills and being mindful of knee position (close together is key – so many swimmers miss this!), you may start to see some results.

Piston Kick Drill: The kick is one of the most powerful parts of your breaststroke and to work this, kick drills are key. The piston kick drill is great for helping your heels recover faster. To do this, you’ll want to alternate your heels quickly up as you swim breaststroke. Point toes slightly outward to catch some water as you alternate, like a piston, in this breaststroke drill.

Two Leg Kick Drill: To complete this drill, swim breaststroke while kicking your legs twice for every arm stroke. Make your first kick before the end of the arm stroke and then the second when your body is fully extended.

Breaststroke Kick Speed Drill: This is one of our favorite drills to do with students who want to build speed. T Do 10 quick breaststroke kicks as fast as you can with your knees held closely together. Follow that with 4 easy breaststroke kicks. he head should be above the water and hands should be ahead in a streamlined position.

Leg Kick Variety Drill: This drill introduces a variety of kick types to improve your breaststroke technique. To complete it, start by making 3 arm strokes with freestyle legs with your head at water level. Next, deliver 3 arm strokes with a butterfly leg kick with your head underwater. Then, do 3 arm strokes with a normal leg kick. Repeat.

With any breaststroke drill, it can be helpful to have a coach to work with you on appropriate technique and execution. Let The Race Club help with our swim coaching resources that can help you improve your breaststroke speed.

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