The Most Common Beginner Mistakes in Breaststroke (And How to Fix Them)

Breaststroke may look graceful and controlled when performed well, but for beginners, it’s often the trickiest stroke to learn correctly. Unlike freestyle or backstroke, breaststroke demands precise timing, body control, and coordination between arms, legs, and breathing. Mistakes made early on can lead to poor efficiency, frustration, or even injury.

In this article, we break down the most common beginner mistakes in breaststroke, why they happen, and how to fix them with simple technique tips and drills.

🧠 Why Breaststroke Is Tough for Beginners

• It’s the only stroke where propulsion comes primarily from the legs.

• It has a unique timing pattern (pull-breathe-kick-glide).

• Proper technique requires hip and ankle flexibility.

• Mistakes in one part of the stroke often throw off the entire rhythm.

Let’s look at the common errors that new swimmers make — and what to do instead.

❌ 1. Pulling Too Wide

The Mistake:

Beginners often sweep their arms too wide during the pull, creating excess resistance and minimal forward propulsion.

Why It Happens:

They think a big pull means more power — but it actually wastes energy and causes drag.

How to Fix It:

• Keep your elbows higher than your hands during the catch.

• Sweep out only slightly past shoulder width, then draw in toward the chest.

• Visual cue: “Heart-shaped pull”, not a wide circle.

🛠 Drill: Sculling in front of the chest to feel proper hand positioning and water pressure.

❌ 2. Kicking with the Wrong Motion

The Mistake:

Many new swimmers use a flutter kick or a straight-leg motion instead of a proper whip kick.

Why It Happens:

The whip kick is not a natural movement and requires coordination and flexibility in the ankles and hips.

How to Fix It:

• Point knees slightly outward, flex feet, and sweep your heels around in a circular motion.

• Finish by snapping the legs together for propulsion.

• Avoid kicking with straight legs or bicycle motion.

🛠 Drill: Kick on your back with arms at your sides to isolate leg movement.

❌ 3. Rushing the Stroke (Skipping the Glide)

The Mistake:

Beginners often go from pull to kick with no pause, eliminating the glide phase.

Why It Happens:

They feel like they need to constantly be moving to stay afloat.

How to Fix It:

• Glide for 1–2 seconds after the kick before starting the next pull.

• Trust your momentum and streamline.

🛠 Drill: 3-second glide drill — count "one-one-thousand, two-one-thousand" after each kick before the next pull.

❌ 4. Lifting the Head Too High to Breathe

The Mistake:

Raising the head too high during the breath throws off body position and creates drag.

Why It Happens:

Fear of inhaling water or poor timing with the arm pull.

How to Fix It:

• Let the arm pull naturally lift your upper body — don’t force it.

• Keep the chin just above the surface during the breath.

• Inhale quickly and return head to neutral for the glide.

🛠 Drill: Head-lead breaststroke — focus on low head movement and keeping the waterline at the chin.

❌ 5. Poor Timing Between Pull, Breath, Kick, and Glide

The Mistake:

Out-of-sync movement — kicking before the pull finishes, breathing too late, or gliding at the wrong time.

Why It Happens:

Breaststroke requires a specific sequence that’s easy to mess up.

How to Fix It:

Use the rhythm:Pull ➝ Breathe ➝ Kick ➝ Glide

🛠 Drill: Slow-motion breaststroke — exaggerate each phase to reinforce the proper order.

❌ 6. Body Too Low in the Water

The Mistake:

Sinking hips or chest during glide reduces speed and increases resistance.

Why It Happens:

Inadequate core engagement or improper head position.

How to Fix It:

• Keep your core tight and your body in a straight line during the glide.

• Avoid letting your head tilt back or hips drop.

🛠 Drill: Streamline glide push-offs — focus on body alignment after each kick.

✅ Final Tips for New Breaststrokers

• Practice each phase of the stroke separately before combining them.

• Film yourself or get coach feedback to spot technique issues.

• Be patient — breaststroke has a steep learning curve.

• Keep workouts short and focused on timing and form, not just distance.

• Stretch your hips and ankles to improve kick mechanics.

🏁 Final Thoughts

Breaststroke is often misunderstood by beginners, but once you overcome these early mistakes, it becomes one of the most rewarding strokes to master. Focus on smooth timing, proper kick technique, and maintaining streamline after each stroke. With consistent practice and the right drills, you’ll go from awkward to efficient in no time.