How to Use Drills to Improve Your Breaststroke Technique

Breaststroke is a beautiful blend of timing, rhythm, and precision. Unlike other strokes, it relies heavily on perfect synchronization between the arms, legs, breath, and glide. Even slight misalignments can lead to wasted energy or disqualification in competition. That’s why targeted swim drills are essential—they isolate and correct technical flaws while reinforcing efficient movement patterns.

In this article, we’ll explore the most effective breaststroke drills, explain what each one improves, and show you how to integrate them into your regular training.

🧠 Why Drills Matter in Breaststroke

Breaststroke is the most timing-sensitive stroke. Swimmers often struggle with:

• Improper pull-kick coordination

• Dropping hips or head position

• Ineffective glide phase

• Wide or uneven kick

• Over-breathing or lifting the head too high

Drills help you:

• Break down complex movements

• Focus on one element at a time

• Build neuromuscular memory for efficient, legal technique

• Improve power without sacrificing form

🏊‍♂️ Top Drills to Improve Breaststroke Technique

1. Pull-Kick-Glide Drill

What it improves: Timing and rhythm

How to do it:

• Execute a full stroke, then hold a long glide for 2–3 seconds before beginning the next cycle.

• Focus on finishing each kick before starting the next pull.

✅ Builds awareness of glide efficiency and correct pull-kick coordination.

2. Single-Leg Kick Drill

What it improves: Kick symmetry and leg strength

How to do it:

• Perform the breaststroke kick using only one leg at a time.

• Alternate legs each lap or set.

✅ Helps correct imbalance and isolate weak points in the kick.

3. Head-Lead Breaststroke Drill

What it improves: Body position and streamline

How to do it:

• Swim breaststroke using only your head and upper chest to lead movement.

• Keep arms at your sides and perform the kick and glide without arm pulls.

✅ Reinforces head alignment, high hips, and core engagement.

4. Two Kicks, One Pull Drill

What it improves: Leg endurance and timing control

How to do it:

• Perform two kicks for every one pull cycle.

• Use the first kick during glide, the second before the pull.

✅ Teaches patience in the glide and enhances kick contribution to propulsion.

5. Sculling Drill

What it improves: Catch and feel for the water

How to do it:

• With arms extended forward, move hands side to side in a figure-8 motion.

• Maintain slight elbow bend and keep motion subtle.

✅ Improves hand positioning during the catch phase and builds awareness of water resistance.

6. Underwater Pullouts

What it improves: Power off starts and turns

How to do it:

• Push off the wall and perform a legal pullout sequence (streamline ➝ arm pull ➝ dolphin kick ➝ recovery ➝ breakout).

• Practice in sets to refine timing.

✅ Reinforces rules and maximizes speed during underwater phases.

📋 How to Incorporate Drills into Training

To get the most out of drills:

• Use them during warm-ups, technique sets, or active recovery

• Pair them with short sprints or main sets for application under fatigue

• Alternate between drill-focused and full-stroke laps for integration

🏁 Sample Drill Set:

Warm-Up:

200 freestyle + 100 breaststroke easy

Drill Set:

4x50 Pull-Kick-Glide Drill

4x25 Single-Leg Kick Drill (2 per leg)

2x50 Sculling into full stroke breaststroke

4x25 Underwater pullouts from push-off

Main Set:

4x100 Breaststroke @ moderate pace

Focus on applying clean technique from drills

Cool Down:

100 backstroke or freestyle

🧠 Pro Tips for Success

• ✅ Film yourself or use mirrors to spot flaws

• ✅ Start slow and focus on form before adding speed

• ✅ Work with a coach or partner to give real-time feedback

• ✅ Don’t rush the glide — trust it

• ✅ Use a snorkel for some drills to focus purely on body movement without breathing interruptions

🏁 Final Thoughts

Improving your breaststroke starts with breaking it down, drilling the fundamentals, and rebuilding it stronger and smoother. By regularly incorporating drills into your practice, you’ll enhance coordination, balance, and propulsion—all without compromising technique.

The result? A more efficient stroke, faster times, and greater confidence in the water.