Power Glide Drills: Combining Strength and Efficiency in Breaststroke

Breaststroke is the only competitive stroke with a built-in glide phase — a moment of stillness where speed and efficiency depend entirely on the power generated during the pull and kick. For swimmers aiming to move faster without wasting energy, mastering the power glide is essential.

This article explores Power Glide Drills — targeted exercises that combine strength, technique, and timing to help you optimize your glide phase and overall breaststroke performance.

🧠 Why Power Glide Matters in Breaststroke

The glide is not just a passive pause; it's an opportunity to capitalize on the momentum created by the pull and kick. A powerful glide:

• Increases distance per stroke (DPS)

• Reduces stroke rate and fatigue

• Improves streamline and body position

• Makes your stroke more energy-efficient, especially over long distances

Without a well-timed and strong glide, swimmers often rush their stroke, leading to drag, wasted effort, and inconsistent rhythm.

🏊‍♂️ Power Glide Drill #1: Pull-Kick-Hold Drill

Purpose: Reinforces proper stroke timing and strengthens body alignment.

How to Do It:

1. Perform a complete breaststroke pull and kick.

2. After the kick, hold a streamlined glide for a full 3-count.

3. Repeat without shortening the glide, even if your tempo slows.

✅ Builds patience, core control, and reinforces the pull-kick-glide sequence.

🏋️ Power Glide Drill #2: Resistance Band Breaststroke Pulls (Dryland)

Purpose: Builds power in the pull phase for a stronger glide launch.

How to Do It:

1. Use a resistance band anchored at chest height.

2. Mimic the breaststroke pull with elbows high and a strong sweep-in motion.

3. Focus on engaging lats, chest, and triceps with each rep.

✅ Develops pulling power that translates into longer, faster glides.

🏊 Power Glide Drill #3: Breaststroke with Fins

Purpose: Enhances kick strength and allows you to feel the extended glide phase.

How to Do It:

1. Swim breaststroke using short fins.

2. Perform a powerful kick, then exaggerate the glide — don’t rush the next pull.

3. Focus on keeping the body tight and horizontal during the glide.

✅ Improves propulsion and teaches swimmers to ride the momentum effectively.

🧘 Power Glide Drill #4: Streamline Push-Offs with Glide Focus

Purpose: Isolates the glide for maximum streamline training.

How to Do It:

1. Push off the wall in a tight streamline position.

2. Glide as far as possible without kicking or pulling.

3. Repeat, trying to beat your previous distance.

✅ Improves hydrodynamics and reinforces a tight, controlled body line.

🔁 Power Glide Drill #5: 2 Kicks, 1 Pull Breaststroke

Purpose: Extends glide time and builds kick-driven momentum.

How to Do It:

1. Swim breaststroke with two kicks for every one pull.

2. Focus on gliding after each kick and maintaining form.

3. Use the time between strokes to reset and stay streamlined.

✅ Encourages smoother timing and greater glide awareness.

💡 Tips for Maximizing Power Glide

• ✅ Keep your head in line with your spine during the glide

• ✅ Engage your core and glutes to stay rigid and streamlined

• ✅ Don’t shorten the glide to increase tempo — focus on distance per stroke

• ✅ Practice breath control to maintain longer glides without lifting early

• ✅ Record and analyze your glide phase to identify timing or alignment issues

🏁 Final Thoughts

The power glide in breaststroke is where efficiency and speed meet. By incorporating power glide drills into your regular training routine, you’ll develop the ability to generate more propulsion with less effort, reduce fatigue, and swim smarter races.

Whether you're preparing for sprints or distance events, remember: the breaststroke glide isn’t just a rest — it’s a weapon when used correctly.