Breaststroke Kick Tips

Prevent your feet coming out of the water

I need some breaststroke kick tips. How do I stop my feet and heels coming out of the water when I kick breaststroke? 

I've been swimming breaststroke (wrongly) for years, having been taught more than 40 years ago. Now I swim it differently, head under the water, etc. my heels sometimes come out of the water.  Ideally, I'd like to correct this. Can you please advise me on what I need to do? I'm 6'3", and not sure if this makes any difference. Thank you

My answer:

Thanks for getting in touch.  Sounds like you're getting frustrated with your breaststroke leg kick.  Let me break down what's going on for you here…

Firstly, well done for taking the step of swimming with your face down in the water. For breaststroke, this head position places much less strain on the neck joints and muscles and can be more comfortable over time. However, it can cause a change in overall body position in the water, which is what causes your heels and feet to come out of the water sometimes when you kick. 

breaststroke body position

Before, when you swam with your face above the water, your body was angled with your head and shoulders at or above the water's surface, and your hips and legs lowered under the water.  Nothing wrong with this body position at all - in fact, it is technically correct. 

Now that you swim with your face in the water, your body position has shifted to a flatter, more horizontal position, with your head down and therefore your hips and legs higher up.  You are undoubtedly still kicking in the same way you did before, but now you have a changed body position and your heels and feet exit the water when you bend your knees to kick. 

The solution for you is to alter your leg kick technique by bending at your hips to draw your knees under your body as your heels move towards your backside before your feet turn out and whip around and back. 

If your stroke timing is correct, the movement of your legs under your body should be in time with your arms pulling your head up to breathe, just before you kick your head down again. The rise of your upper body should then help to keep your legs and feet underwater. 

I hope this has helped in some way and I wish you every success with your swimming.  For more breaststroke technique tips, tricks and drills, check out my book below. 

Extra Breaststroke Kick Tips

Everything you need to master every part of breaststroke technique - all in one easy to follow ebook.  Click here for an instant preview, or ADD TO CART below and download your copy now! 

How To Swim Breaststroke

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