The Benefits of Vertical Kick Drills for Breaststroke

When it comes to breaststroke, the kick is the engine that powers the stroke. Unlike freestyle or backstroke, where the arms contribute the majority of propulsion, breaststroke relies heavily on a powerful, well-timed kick. One of the most effective ways to strengthen and refine this movement is through vertical kick drills.

This article explores the benefits of vertical kick training, how to perform it correctly, and why it should be a staple in every swimmer’s breaststroke practice plan.

🏊‍♂️ What Are Vertical Kick Drills?

Vertical kick drills involve kicking in a vertical, upright position in deep water. Instead of moving horizontally across the pool, swimmers stay in one spot and maintain an upright posture, kicking continuously to keep their head and shoulders above water.

For breaststroke, swimmers replicate the whip-like motion of the kick while maintaining balance and stability — isolating the legs for maximum strength development.

💪 Key Benefits of Vertical Kick Drills for Breaststroke

1. Builds Leg Strength

Vertical kicking forces swimmers to rely solely on their legs for buoyancy. This strengthens the glutes, hamstrings, adductors, and calves — all critical for generating a powerful breaststroke kick.

2. Improves Kick Timing

Because there’s no glide phase or arm pull, vertical kicking emphasizes proper timing and snap of the legs. Swimmers learn to accelerate through the inward and outward sweep, reinforcing efficient propulsion.

3. Enhances Body Position Awareness

Staying upright requires balance and core engagement. Vertical kick drills improve awareness of leg and hip positioning, helping swimmers avoid common issues like dropping the knees or kicking too wide.

4. Increases Endurance

Performing vertical kick sets builds stamina in the legs. Over time, this translates to stronger, more consistent kicks during races, especially in the back half of a 100m or 200m breaststroke.

5. Encourages Proper Technique

Incorrect technique (like excessive knee bending or scissor kicking) quickly causes fatigue in vertical drills. This makes the exercise self-correcting — swimmers naturally adjust to more efficient movements.

📝 How to Perform Vertical Kick Drills for Breaststroke

1. Find Deep Water — Stand where your feet don’t touch the bottom.

2. Keep Upright Posture — Head above water, core engaged, shoulders relaxed.

3. Execute Breaststroke Kicks — Focus on bringing heels to the hips, turning feet out, snapping together powerfully.

4. Vary Arm Positions:

   • Hands crossed on chest (easier)

   • Hands out of water (harder)

   • Arms extended overhead in streamline (advanced)

5. Start Small — Begin with 20–30 seconds, gradually increasing duration as strength builds.

   
   

🔄 Variations for Extra Challenge

• Add resistance using fins or resistance bands.

• Perform intervals (e.g., 30 seconds vertical kick, 15 seconds rest, repeat).

• Mix tempos by alternating slow, controlled kicks with explosive sprints.

🏁 Conclusion

Vertical kick drills are a powerful tool for breaststroke swimmers of all levels. By isolating the legs, they build strength, refine technique, and enhance endurance — all while improving body awareness. Incorporating them into training helps swimmers develop the explosive, efficient kick needed for faster and more controlled breaststroke performance.