Frog Kick Drills: Perfecting the Breaststroke Kick

The frog kick — the driving force behind a powerful breaststroke — is one of the most technical elements in swimming. Often misunderstood or undertrained, the breaststroke kick relies on precise timing, flexibility, and coordination to deliver maximum propulsion with minimal drag.

Whether you’re a beginner learning the fundamentals or an advanced swimmer looking to refine your technique, frog kick drills can help you isolate and strengthen this critical movement.

In this article, we’ll break down how to perfect your breaststroke kick using targeted drills, common mistakes to avoid, and tips for turning leg motion into forward momentum.

🧠 Why the Frog Kick Matters in Breaststroke

The frog kick (technically called the whip kick) generates the majority of forward propulsion in breaststroke. Unlike flutter or dolphin kicks, it requires:

• A wide circular motion of the legs

• Flexibility in the hips, knees, and ankles

• A powerful snap to complete the kick

• Coordination with the pull and glide phases

When done correctly, the frog kick propels the swimmer forward in a streamlined position. When executed poorly, it causes drag, wasted energy, and loss of rhythm.

🏊‍♂️ Key Components of a Proper Frog Kick

1. Heels up toward the buttocks

2. Knees stay close together

3. Feet turn outward in a "duck-foot" position

4. Legs sweep out and around

5. Feet snap together in a strong finish

✅ Each phase must be smooth, controlled, and well-timed.

🔁 Frog Kick Drills to Improve Technique and Strength

1. Wall Kick Drill

Purpose: Builds correct leg movement without arm distraction.

How to do it:

• Hold onto the pool wall or gutter, face down in the water.

• Perform slow, deliberate frog kicks.

• Focus on pointing toes out and snapping feet together.

✅ Ideal for learning the feel of the circular motion.

2. Kickboard Breaststroke Kick

Purpose: Isolates the legs while keeping body aligned.

How to do it:

• Hold a kickboard with arms extended.

• Kick using breaststroke form, maintaining a tight glide after each kick.

• Don’t rush — focus on completing each kick cycle.

✅ Helps connect kick power with forward movement.

3. Vertical Frog Kick

Purpose: Builds strength and timing.

How to do it:

• In deep water, keep your body vertical and arms crossed over your chest.

• Perform frog kicks to stay afloat.

• Emphasize a strong kick and quick snap.

✅ Excellent for leg power and body control.

4. Single-Leg Kick Drill

Purpose: Identifies imbalances in leg strength or coordination.

How to do it:

• Swim or kick using only one leg at a time, alternating every 25 meters.

• The other leg should stay extended or relaxed.

✅ Strengthens weaker side and promotes balanced motion.

5. Glide and Kick Drill

Purpose: Reinforces timing between kick and glide.

How to do it:

• Perform one strong frog kick, then hold a streamlined glide for 3–4 seconds.

• Repeat the cycle, focusing on minimizing drag during the glide.

✅ Trains patience and rhythm essential to breaststroke.

❌ Common Frog Kick Mistakes to Avoid

• Knees too wide apart – increases drag

• Kicking too fast without a glide – loses efficiency

• Poor ankle flexibility – weakens propulsion

• Feet not turning out – causes ineffective push

• Inconsistent timing with arms – breaks stroke flow

👉 Use video feedback or coach observations to correct form.

💡 Pro Tips to Improve Faster

• 🧘‍♂️ Stretch your hips and ankles regularly — flexibility is key

• 🏋️‍♂️ Train legs off the pool — squats and resistance bands help build power

• 📹 Record your kick technique — small changes can make a big difference

• 🕰️ Prioritize quality over speed — a slower, perfect kick beats a fast, sloppy one

• 🔁 Drill consistently — include at least 2 kick-focused sets per week

🏁 Final Thoughts

The frog kick is one of the most defining aspects of the breaststroke — and when mastered, it transforms your swim into a smooth, propulsive glide. These targeted frog kick drills are designed to help you build strength, flexibility, and flawless timing.

By focusing on proper technique and regularly integrating these drills into your training, you'll not only perfect your breaststroke kick — you'll swim stronger, faster, and more efficiently.