The Best Water Drills for Breaststroke Beginners

Breaststroke is often the first competitive stroke learned by new swimmers, thanks to its slower tempo and clear rhythm. But despite appearing simple, it’s one of the most technical strokes in swimming. For beginners, mastering the timing of the pull, breath, kick, and glide is essential — and that’s where well-structured water drills come in.

In this article, we’ll cover the best breaststroke drills for beginners that teach correct technique, develop timing, and build confidence in the water.

🧠 Why Drills Matter in Breaststroke

Breaststroke involves a complex sequence of movements:

• Arm pull

• Breath

• Kick (whip kick)

• Glide

Each part needs to flow into the next in a smooth cycle. Drills help beginners isolate each movement, practice it in slow motion, and then re-integrate it into the full stroke with improved control and efficiency.

🏊‍♂️ Top Breaststroke Drills for Beginners

1. Glide Drill

Purpose: Teach body alignment and the importance of the glide phase.

How to do it:

• Push off from the wall in streamline position.

• Hold the glide for 3–5 seconds before starting the next pull.

• Focus on keeping your body long and still.

✅ Helps swimmers understand that the glide is not a pause, but a continuation of momentum.

2. Kick on Back with Hands at Sides

Purpose: Strengthen and isolate the breaststroke kick.

How to do it:

• Lie on your back, arms at your sides.

• Perform the breaststroke kick slowly, emphasizing full extension.

• Use a noodle or light support if needed.

✅ Improves leg coordination and kick timing.

3. Pull-Breathe-Pause Drill

Purpose: Break down the timing of the stroke.

How to do it:

• Perform one arm pull and take a breath.

• Pause before kicking.

• Then perform one kick and glide.

✅ Helps beginners feel the rhythm: pull → breathe → kick → glide.

4. Single-Leg Kick Drill

Purpose: Correct uneven or asymmetrical kicks.

How to do it:

• Swim using only one leg to kick while keeping the other leg relaxed and still.

• Alternate legs every 25m.

✅ Develops awareness and control in each leg separately.

5. Sculling Drill (in Front)

Purpose: Improve hand position and feel for the water.

How to do it:

• Float with your face in the water and arms extended.

• Scull your hands side to side in small motions, palms slightly angled.

✅ Trains an effective catch and sweep during the pull.

6. 2 Kicks, 1 Pull Drill

Purpose: Emphasize strong kicking and controlled arm movements.

How to do it:

• Perform two kicks for every one arm pull.

• Focus on glide and body position between kicks and pulls.

✅ Builds leg strength and improves overall timing.

7. Wall Kick Drill

Purpose: Reinforce proper kick technique with added resistance.

How to do it:

• Hold onto the wall or gutter, body extended behind.

• Practice breaststroke kicks while keeping knees inside hip width and feet flexed outward.

✅ Improves kick strength and positioning.

🧩 How to Use These Drills in Practice

🗓️ Sample Beginner Set:

Warm-Up:

2x25m glide + flutter kick

Drill Set:

2x25m Pull-Breathe-Pause

2x25m Kick on Back

2x25m Sculling in front

2x25m Full Stroke (slow, focus on timing)

Cool Down:

1x50m backstroke or freestyle easy

Repeat sets weekly, increasing distance and reducing pauses as comfort and skill improve.

💡 Pro Tips for Beginner Breaststrokers

• ✅ Don’t rush the glide — it’s your reward for a good stroke.

• ✅ Practice slowly at first — speed comes with rhythm and control.

• ✅ Keep your head and hips in line to reduce drag.

• ✅ Watch videos of elite swimmers to model correct form.

• ✅ Be patient — timing takes repetition to master.

🏁 Final Thoughts

Breaststroke can be a joy to swim once you get the hang of its rhythm. These beginner drills are designed to build muscle memory, body awareness, and confidence in the water. With regular practice, even the most hesitant swimmers can learn to move smoothly, efficiently, and with purpose.