Strength-Building Drills for Breaststroke Competitions

Power, Precision, and Propulsion — How to Build Race-Ready Strength in the Water and on Land 

Breaststroke may be the slowest of the four competitive strokes, but it’s arguably the most explosive. Every race hinges on three critical moments: the pullout, the kick, and the turn — all of which demand raw power, core stability, and muscular endurance.

Yet too many breaststrokers focus solely on technique while neglecting the strength foundation that makes elite performance possible. The truth? Great breaststroke isn’t just timed — it’s trained. 

In this guide, we’ll break down the most effective strength-building drills — both in-water and dryland — specifically designed to boost your breaststroke power, speed, and race-day resilience.

💥 Why Strength Matters in Breaststroke

Unlike freestyle or backstroke, breaststroke is a stop-and-go stroke. Each cycle includes a glide phase, followed by a burst of coordinated power from the arms and legs. This demands:

✅ Explosive leg drive for the whip-like kick

✅ Upper-body strength for a compact, high-pressure pull

✅ Core stability to maintain streamline and transfer force

✅ Hip and groin flexibility to execute a legal, powerful kick

✅ Neuromuscular coordination to time pull, breath, and kick perfectly

Without strength, even perfect technique falls short. With it, every stroke becomes a launchpad.

🏊‍♀️ In-Water Strength-Building Drills

1. Vertical Breaststroke Kick (No Hands) 

Purpose: Builds explosive leg power, hip flexor strength, and kick timing — without wall push-offs.

How to do it:   

• In deep water, cross arms over chest

• Perform breaststroke kick only — no hands, no pull

• Kick hard enough to keep chin above water

• Keep knees underwater during recovery (heels to butt, not knees out) 

Sets: 6–8 x 30 seconds, 30s rest

💡 Progression: Hold a small weight (1–2 lb) against chest  

🎯 Cue: “Kick like you’re snapping a towel — fast and tight.”  

2. Resistance Band Breaststroke Pulls 

Purpose: Builds upper-body pulling power and teaches high-elbow sculling.

How to do it:   

• Anchor a resistance band at pool edge

• Hold handles, float on chest in streamline

• Perform breaststroke pull against resistance — focus on compact, powerful motion

• Return to streamline slowly (eccentric control) 

Sets: 3–4 x 8–10 reps, 45s rest

⚠️ Use light-to-moderate resistance — form over force  

🎯 Cue: “Pull to your chest — not your hips.”  

3. Pull Buoy + Fists Breaststroke 

Purpose: Isolates leg drive and core stability while forcing forearm scull (no hand reliance).

How to do it:   

• Place pull buoy between thighs

• Swim breaststroke with closed fists

• Focus on driving kick powerfully and maintaining high hips

• Keep head low, breathe forward 

Sets: 4–6 x 50m, 30s rest

💡 Removes arm propulsion — legs must carry the load  

🎯 Cue: “Your legs are your engine. Your core is your chassis.”  

4. Underwater Pullout Sprints 

Purpose: Builds explosive start/turn power and legal pullout technique.

How to do it:   

• Push off wall in tight streamline

• Perform one powerful dolphin kick + one breaststroke pull

• Explode into 3–5 strong breaststroke strokes

• Stop, reset, repeat 

Sets: 8–10 x 15m, full recovery (60–90s)

💡 Film your pullout — ensure hands don’t go past shoulders  

🎯 Cue: “Glide → Pull → Kick → Shoot.”  

5. Tempo Trainer Descending Kick Sets 

Purpose: Builds kick endurance and teaches controlled power under fatigue.

How to do it:   

• Set Tempo Trainer to 2.0s per kick cycle

• Swim 4 x 50m breaststroke kick only (on back or front with board)

• Each 50m, increase effort while maintaining tempo

• Focus on snap, not splash 

Sets: 4 x 50m, 45s rest

🎯 Cue: “Fast feet, quiet water.”  

🏋️‍♂️ Dryland Strength Exercises for Breaststrokers

1. Glute Bridges & Hip Thrusts 

• Why: Activates glutes and hamstrings — critical for hip extension in kick

• How: 3 x 15–20 reps; add resistance band above knees for abduction strength 

2. Copenhagen Planks 

• Why: Builds adductor (inner thigh) strength — essential for powerful kick closure

• How: 3 x 20–30 sec per side; progress by elevating feet 

3. Medicine Ball Chest Passes 

• Why: Mimics explosive breaststroke pull motion

• How: 3 x 10 reps; throw ball against wall with quick, powerful motion 

4. Single-Leg Romanian Deadlifts 

• Why: Improves balance, hamstring strength, and hip stability

• How: 3 x 10 reps/leg; keep back flat, hinge at hips 

5. Band Pull-Aparts & Face Pulls 

• Why: Counters rounded shoulders, strengthens rear delts and scapular stabilizers

• How: 3 x 15–20 reps; slow and controlled 

6. Core Anti-Rotation Drills (Pallof Press, Dead Bug) 

• Why: Prevents lower back arching and maintains streamline

• How: 3 x 10–12 reps/side 

💡 Dryland Frequency: 2–3x/week, 20–30 min, after swim or on off days  

📅 Sample Weekly Strength Integration Plan

Monday — In-Water Power   

• Vertical Kick: 6 x 30s

• Pullout Sprints: 8 x 15m

• Fists + Buoy Breast: 4 x 50m 

Wednesday — Dryland Strength   

• Glute Bridges: 3 x 20

• Copenhagen Plank: 3 x 25s/side

• Med Ball Chest Pass: 3 x 10

• Pallof Press: 3 x 12/side

• Band Pull-Aparts: 3 x 20 

Friday — Race Simulation + Kick Endurance   

• Tempo Kick Sets: 4 x 50m

• Resistance Band Pulls: 4 x 8

• 4 x 100m IM Order (focus: breast leg strength) 

Sunday — Recovery + Mobility   

• Foam rolling (adductors, glutes, lats)

• Dynamic stretching (hip circles, frog stretch, thoracic rotations) 

⚠️ Injury Prevention Tips

Breaststrokers are prone to:

• Groin strains (from wide kick recovery)

• Knee pain (medial collateral ligament stress)

• Lower back pain (from arching during glide) 

✅ Prevent with:   

• Never kick with knees wide — heels to butt, not knees out

• Strengthen adductors AND abductors (Copenhagen plank + clamshells)

• Maintain neutral spine — engage core in glide

• Stretch hips and groin daily (frog stretch, butterfly stretch) 

“A strong breaststroker isn’t just powerful — they’re balanced.”  

📊 How to Track Strength Gains

• Pullout Distance: How far you travel off the wall before first stroke?

• Kick Speed: Time 10 vertical kicks — faster = stronger

• Race Splits: Improved 25m breaststroke times (especially off walls)

• Dryland Metrics: More reps, heavier resistance, longer holds

• Coach Feedback: “Your kick looks snappier,” “Pullout is explosive” 

💬 Coaching Cues That Build Power

🐸 “Heels to butt — not knees to sky.”

💥 “Snap your legs together like closing a book.”

🖐️ “Pull with your forearms — your hands are just along for the ride.”

🧱 “Glide like a plank — not a banana.”

⚡ “Explode off the wall — don’t just push.”  

Final Thoughts

Strength in breaststroke isn’t about bulking up — it’s about precision power. It’s the millisecond your heels snap together. It’s the surge off the wall that puts you ahead at the first stroke. It’s the core that holds your glide while others sink.

When technique meets strength, breaststroke transforms from a technical challenge into a tactical weapon.

So train smart. Build balanced power. Respect your joints. And when you dive in for your next race, know this:

Your strength isn’t just in your legs — it’s in every perfectly timed, explosively executed stroke. 

Pull compact. Kick tight. Glide strong. Win fast. 

Because in breaststroke, power isn’t loud — it’s lightning. 🐸⚡💙