Breaststroke kick on back
Performing breaststroke kick on the back makes heel recovery, foot turnout, and the finish of the kick easier to observe.
- Stroke
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Breaststroke
- Goal
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Technique
- Level
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Beginner
How to do it
Lie on the back with the arms by the sides or in a comfortable position. Bring the heels toward the hips without letting the knees rise high, turn the feet outward, then press the water backward and bring the legs together.
Key cues
- Bring the heels toward the hips rather than pulling the knees toward the chest.
- Keep the knees roughly within hip-to-shoulder width.
- Turn the feet outward before the propulsive phase.
- Finish with the legs long and together.
Common mistakes
- Pulling the knees toward the face.
- Making a large, slow circular leg action.
- Keeping the toes pointed during the propulsive phase.
- Forcing range when the knees feel uncomfortable.
Practice format
6 × 25 m easy with 20 s rest; then alternate 25 m kick on back + 25 m full breaststroke.
Point d’attention
Safety
The movement should not cause knee pain. Reduce the range or stop the drill if discomfort appears.