How to Improve Your Breaststroke Kick With Wall Drills

A strong, well-timed breaststroke kick is essential for propulsion, rhythm, and overall efficiency in the stroke. However, many swimmers struggle with generating enough power, achieving proper technique, or timing the kick correctly. One of the most effective and accessible ways to improve these elements is through wall-based drills.

Whether you're a beginner learning the mechanics or a competitive swimmer looking to refine your kick, wall drills provide targeted feedback and resistance to develop a more powerful, flexible, and technically sound breaststroke kick.

🧠 Why Focus on the Breaststroke Kick?

In breaststroke, the kick contributes significantly to forward propulsion—sometimes even more than the pull. A weak or poorly timed kick leads to:

• Drag and loss of momentum

• Poor body position

• Difficulty maintaining stroke rhythm

• Wasted energy and slower times

Training your kick in isolation allows you to build muscle memory, strengthen key muscles, and refine technique without distraction.

🏊‍♂️ Benefits of Using Wall Drills

Wall drills help swimmers:

• Improve hip and ankle flexibility

• Feel the correct foot positioning and whip motion

• Get instant feedback on kick direction and alignment

• Strengthen key muscle groups like glutes, hamstrings, and adductors

They’re also easy to integrate into warm-ups, technique sets, or dryland routines.

🔁 Top Wall Drills to Improve Breaststroke Kick

🔹 1. Vertical Wall Kick Drill

How to Do It:

• Face the wall in the deep end of the pool

• Hold the gutter or ledge with both hands

• Lean back slightly and kick breaststroke-style in place

• Focus on wide, circular motion and a strong whip at the end

✅ Benefits: Strengthens kick mechanics and allows full range of motion

🔹 2. Seated Wall Kick (Dryland Stretch)

How to Do It:

• Sit on the edge of the pool or a mat

• Bring your heels up near your glutes with knees wide

• Simulate the kick by flexing ankles and snapping feet together

✅ Benefits: Improves hip and ankle flexibility; ideal for teaching young swimmers

🔹 3. Back-to-Wall Resistance Kick

How to Do It:

• Float on your back with your head near the wall

• Hold onto the gutter with extended arms

• Perform repeated breaststroke kicks, pushing gently against the water

✅ Benefits: Builds leg strength and allows focus on foot positioning

🔹 4. Underwater Wall Push-Offs with Kick

How to Do It:

• Push off the wall in streamline and execute a single powerful breaststroke kick

• Hold the glide and repeat at the wall

• Focus on kick power and glide distance

✅ Benefits: Reinforces kick-glide connection and timing

🔹 5. Assisted Kick with Stretch Cord or Band

How to Do It:

• Secure a stretch cord to the pool ladder or anchor

• Wrap around waist or legs, facing the wall

• Kick against the resistance while keeping body position stable

✅ Benefits: Builds explosive power and kick resistance tolerance

💡 Pro Tips for Success

• ✅ Keep knees behind the hips to avoid “bicycle kick” errors

• ✅ Ensure heels come up toward the buttocks before starting the whip

• ✅ Finish with feet turned out and legs snapping together quickly

• ✅ Practice slow-motion kicks to reinforce correct mechanics

• ✅ Combine wall drills with water-based kick sets for full-skill integration

🏋️‍♀️ Bonus Dryland Support for Breaststroke Kick

• Resistance band clamshells – targets glutes and hip abductors

• Wall squats with ankle rotation – builds kick-specific leg strength

• Hip circles and dynamic stretches – improve joint mobility

• Foam rolling – reduces tightness in hamstrings and calves

🏁 Final Thoughts

Improving your breaststroke kick takes focus, repetition, and the right technique drills. Wall-based drills provide an excellent way to hone mechanics, build leg strength, and develop proper timing and control. With regular practice, swimmers can generate more thrust, maintain better streamline, and swim breaststroke with greater speed and efficiency.