How to Get Comfortable with Breaststroke Kick

The breaststroke kick — often called the whip kick — is a signature movement of the breaststroke stroke. While it may look smooth and simple, many swimmers (beginners and experienced alike) find the kick difficult to master. From timing issues to hip tightness and improper ankle positioning, the challenges are real — but they’re also fixable.

This article will break down how to get comfortable with breaststroke kick, offering step-by-step guidance, drills, and key tips to build confidence and efficiency in the water.

🧠 Why the Breaststroke Kick Is Tricky

Unlike flutter or dolphin kicks, the breaststroke kick requires:

• Wide, circular motion

• Hip and knee coordination

• Ankle flexibility

• Proper timing with the pull and glide

Without a solid kick, your breaststroke will feel slow, inefficient, and tiring.

✅ Step-by-Step: How to Learn and Feel Comfortable with Breaststroke Kick

1. Start with the Basics on Land

Before entering the water:

• Sit on the edge of the pool or lie on your stomach

• Bend your knees and bring your heels up toward your glutes

• Turn your feet outward (“duck feet”) and trace a wide circle with your toes

🔁 Repeat slowly and mindfully to build body awareness

2. Practice Kick Position in Shallow Water

In waist-deep water:

• Hold onto the wall or a rail

• Practice the whip kick slowly, focusing on:

  • Heels up

  • Toes out

  • Kick around and snap together

This helps build muscle memory and confidence without worrying about staying afloat.

3. Use a Kickboard for Support

Once you’re comfortable, grab a kickboard and try:

Drill: Breaststroke Kick with Board

• Keep your arms on the board and head above water

• Kick slowly and intentionally

• Focus on smooth, controlled movements, not speed

✅ Tip: Keep your knees underwater — avoid letting them pop up.

4. Add Glide for Rhythm and Timing

A powerful breaststroke kick includes a glide phase — the time when your body stays long and streamlined after the kick.

Drill: Kick + Glide Drill

• Do one kick, then pause in a glide for 2–3 seconds

• Repeat across 25 meters

This teaches you to generate force and feel the propulsion from the kick.

5. Try Vertical Kicking (Advanced Coordination)

In deep water, practice breaststroke kick vertically:

Drill: Vertical Breast Kick

• Stay upright in the water with hands at your sides

• Perform small, quick breaststroke kicks to stay afloat

• Engage your core and keep a straight spine

✅ This builds strength and forces precise movement.

🧩 Common Mistakes and Fixes

Mistake	Fix
Knees too wide or above water	Focus on lifting heels, not knees
Toes not turning out	Stretch ankles and practice flexing feet
Kicking backward like a flutter kick	Think “circle, snap together”
No glide	Pause after each kick to feel momentum

🏋️‍♂️ Bonus: Dryland Exercises to Help

• Ankle flexibility drills – sitting toe points, towel stretches

• Hip openers – butterfly stretch, leg swings

• Wall squats – mimic knee bend and alignment

• Resistance band leg pulls – trace circular kick motion slowly

🏁 Final Thoughts

Getting comfortable with breaststroke kick takes patience, but it’s worth the effort. Once your legs start moving with proper rhythm and control, you’ll notice your stroke feels more powerful, more natural, and less exhausting.

Stay consistent, use drills that target specific issues, and focus on form over force. Over time, your kick will go from frustrating to fluid.