The breaststroke kick is one of the most powerful and technical aspects of the stroke. Unlike freestyle or backstroke, which rely on a flutter kick, breaststroke uses a whip kick that demands flexibility, coordination, and power.
Many swimmers struggle with inefficiency in their kick, whether due to improper technique, lack of flexibility, or weak leg muscles. Using a kickboard during training can isolate and strengthen leg movements, helping to refine technique and maximize propulsion.
This guide covers the best breaststroke kickboard drills to help you improve kick efficiency, increase leg strength, and develop a smoother, faster breaststroke.
Why Use a Kickboard for Breaststroke Training?
Kickboard drills help swimmers:
✅ Isolate Leg Movements – Removes arm strokes, allowing swimmers to focus purely on kick technique.
✅ Build Leg Strength & Power – Targets hips, glutes, hamstrings, and calves.
✅ Improve Kick Efficiency – Helps correct wide, slow, or ineffective kicks.
✅ Enhance Body Positioning – Encourages a high hip position to reduce drag.
✅ Develop Muscle Memory – Reinforces proper whip kick mechanics for race day.
Using a kickboard in drills and targeted workouts ensures that every aspect of your kick is optimized for maximum propulsion.
Common Mistakes in Breaststroke Kicking
Before jumping into drills, let’s address the most common kick errors that reduce efficiency:
🚫 Knees Too Wide – Causes drag and slow movement. Keep knees shoulder-width apart.
🚫 Feet Not Turning Out – If feet remain pointed instead of turning outward, propulsion is lost.
🚫 Kicking Too Deep – Kicks should stay near the surface to maintain momentum.
🚫 Slow Recovery Phase – The legs should snap together quickly for a strong finish.
🚫 Knees Dropping Too Low – Avoid excessive knee bending; focus on a compact, circular motion.
By identifying and correcting these mistakes, swimmers can develop a powerful, streamlined kick.
Best Breaststroke Kickboard Drills for Stronger Leg Movements
The following drills help fine-tune technique, build endurance, and improve coordination for a faster, more efficient breaststroke.
🏊♂️ 1. Basic Kickboard Breaststroke Kick
✅ Purpose: Builds a solid foundation for proper kick mechanics.
How to Do It:
1️⃣ Hold the kickboard with both hands and keep arms extended.
2️⃣ Perform slow, controlled whip kicks, focusing on proper foot positioning and knee alignment.
3️⃣ Maintain a high hip position—avoid letting legs sink.
4️⃣ Kick with a steady rhythm, ensuring each kick is powerful and efficient.
🔥 Tip: Aim for 10-12 kicks per 25m—fewer, stronger kicks increase efficiency.
🏊♂️ 2. Narrow Kick Drill
✅ Purpose: Prevents excessive knee spread, reducing drag.
How to Do It:
1️⃣ Hold the kickboard and start kicking with knees no wider than shoulder-width apart.
2️⃣ Focus on whipping the feet outward while keeping kicks compact.
3️⃣ Keep legs relaxed but controlled, ensuring smooth movements.
🔥 Tip: If your knees are too wide, try placing a pull buoy between the thighs to reinforce narrow positioning.
🏊♂️ 3. Resistance Kick Drill (Using a Band or Ankle Weights)
✅ Purpose: Builds leg power and endurance for stronger kicks.
How to Do It:
1️⃣ Attach a resistance band around the ankles or use light ankle weights.
2️⃣ Hold the kickboard and kick against resistance, keeping technique intact.
3️⃣ Perform 2-4 sets of 25m, focusing on a strong, explosive kick.
🔥 Tip: Gradually increase resistance over time to build strength.
🏊♂️ 4. Head-Up Breaststroke Kick Drill
✅ Purpose: Improves kick endurance and body positioning.
How to Do It:
1️⃣ Hold the kickboard, but keep your head above water while kicking.
2️⃣ Focus on maintaining a forward body position to reduce drag.
3️⃣ Kick with consistent power, avoiding unnecessary knee movement.
🔥 Tip: Keep the chin slightly down to maintain a natural head position.
🏊♂️ 5. Underwater Breaststroke Kick Drill
✅ Purpose: Improves efficiency and kick control.
How to Do It:
1️⃣ Hold the kickboard but submerge slightly underwater while kicking.
2️⃣ Focus on keeping kicks small and efficient.
3️⃣ Engage the core and glutes to control movement.
🔥 Tip: If kicks feel weak underwater, increase ankle flexibility through dryland exercises.
🏊♂️ 6. Sprint Kickboard Drill
✅ Purpose: Develops explosive kicking speed.
How to Do It:
1️⃣ Hold the kickboard and perform fast, continuous breaststroke kicks for 15-20 seconds.
2️⃣ Rest for 30 seconds, then repeat 5-6 times.
3️⃣ Gradually increase the sprint duration as leg endurance improves.
🔥 Tip: Power over frequency—focus on strong, quick kicks instead of weak, rapid movements.
🏊♂️ 7. Dolphin-Breaststroke Hybrid Kick Drill
✅ Purpose: Strengthens the hips and core for better leg engagement.
How to Do It:
1️⃣ Alternate between one breaststroke kick and one dolphin kick while holding a kickboard.
2️⃣ Focus on maintaining a rhythmic flow between kicks.
3️⃣ Perform 4 x 50m, emphasizing hip-driven movement.
🔥 Tip: Helps reinforce core engagement, essential for a powerful breaststroke kick.
Sample Breaststroke Kickboard Workout (1,500m Total)
🏊♂️ 1️⃣ Warm-Up (300m)
100m freestyle
100m breaststroke (easy)
100m kickboard breaststroke kicks
🏊♂️ 2️⃣ Technique Drills (600m)
4 x 50m Narrow Kick Drill
4 x 50m Head-Up Kick Drill
4 x 50m Underwater Breaststroke Kick Drill
🏊♂️ 3️⃣ Power & Speed Set (400m)
6 x 25m Sprint Kickboard Drill (max effort)
4 x 50m Dolphin-Breaststroke Hybrid Kick
🏊♂️ 4️⃣ Cool Down (200m)
100m breaststroke (focus on smooth kicks)
100m backstroke (easy recovery)
🔥 Tip: Incorporate kickboard drills 2-3 times per week for maximum improvement.
Final Takeaways: Strengthening Breaststroke Kick with Kickboard Drills
✅ Use a Kickboard to Isolate the Kick – Focus on technique, power, and efficiency.
✅ Keep Kicks Compact & Strong – Avoid excessive knee spreading and snap legs together quickly.
✅ Train for Endurance & Speed – Combine slow, controlled drills with sprint-based kick training.
✅ Incorporate Resistance Work – Use bands or weighted drills to build strength.
✅ Practice Regularly – 2-3 kick-focused sessions per week will refine your breaststroke kick.
By integrating these targeted kickboard drills, swimmers can enhance leg strength, improve technique, and develop a powerful, race-ready breaststroke kick.
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