The Importance of Glide Drills for Breaststroke

Breaststroke is often described as the most technical of the four competitive strokes. Unlike freestyle or backstroke, where continuous propulsion comes from alternating arm and leg movements, breaststroke relies on timing, coordination, and efficiency. At the heart of this lies the glide phase, a crucial moment where swimmers maximize momentum and conserve energy.

One of the most effective ways to refine this skill is through glide drills. These targeted exercises help swimmers understand the importance of balance, streamlining, and timing in breaststroke — all of which contribute to a smoother, faster, and more energy-efficient stroke.

🏊‍♂️ Why Glide Matters in Breaststroke

The glide is the short but essential pause after the kick, when the swimmer’s body is fully extended in a streamlined position.

Key benefits of mastering the glide include:

• Improved Efficiency: Minimizing resistance while maximizing propulsion.

• Better Timing: Preventing rushed movements that break the stroke rhythm.

• Energy Conservation: Allowing swimmers to sustain speed over longer distances.

• Race Performance: In competitive swimming, efficiency is often the difference between winning and fading in the final stretch.

🔑 Glide Drills to Improve Breaststroke

Here are some drills designed to help swimmers refine their glide:

1. Kick and Glide Drill

• Push off the wall in a streamlined position.

• Perform a strong breaststroke kick.

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

• Focus on maintaining a tight streamline (head down, arms extended).

Benefit: Reinforces proper body position and helps swimmers feel momentum carry them forward.

2. One-Pull, One-Kick, One-Glide Drill

• Perform a full arm pull and kick.

• Glide for a set number of seconds before repeating.

Benefit: Builds awareness of the timing between the pull, kick, and glide phases.

3. Silent Swimming Drill

• Perform breaststroke focusing on reducing splashes and noise.

• Emphasize smooth glides between strokes.

Benefit: Encourages efficiency, body control, and less wasted energy.

4. Underwater Glide Drill

• Push off the wall in streamline, perform a pull-out, and extend the glide phase underwater.

• Focus on holding the streamline as long as possible before surfacing.

Benefit: Strengthens streamline and teaches how to maintain speed without extra effort.

⚡ Tips for Maximizing Glide Drills

• Keep your body straight and core engaged.

• Avoid lifting the head too early; this creates drag.

• Count your strokes per length to monitor efficiency improvements.

• Gradually reduce glide time to match realistic racing tempos.

🎯 Conclusion

Glide drills are not just exercises — they are an essential tool in building a strong, efficient, and race-ready breaststroke. By practicing controlled glides, swimmers learn how to harness momentum, conserve energy, and swim with precision. Whether you’re a beginner trying to master stroke timing or a competitive swimmer fine-tuning performance, incorporating glide drills into your training will elevate your breaststroke to the next level.