The Top 5 Beginner Drills for Breaststroke Technique

Breaststroke is a unique and technical stroke that requires proper coordination between arms, legs, and breathing. Unlike freestyle or backstroke, breaststroke follows a pull → kick → glide rhythm, making timing and efficiency essential for smooth movement in the water.

For beginners, breaking the stroke down into smaller parts is the best way to learn. The following five beginner-friendly drills will help swimmers refine their technique, improve efficiency, and develop a strong, fluid breaststroke.

1️⃣ Glide Drill – Mastering Body Position

✅ Purpose: Teaches balance, body position, and hydrodynamics.

A proper glide phase is crucial in breaststroke. Many beginners rush their strokes, leading to unnecessary drag and exhaustion.

How to Do It:

1️⃣ Push off the wall in a tight streamline position.

2️⃣ Keep your body flat, arms extended, and legs together.

3️⃣ Hold the glide for 3-5 seconds before repeating the movement.

4️⃣ Focus on keeping hips high and body straight.

🔥 Tip: The longer and more efficient your glide, the less energy you waste while swimming breaststroke.

2️⃣ Kickboard Breaststroke Kicks – Developing a Strong Kick

✅ Purpose: Isolates the leg movement to refine the whip kick technique.

Many beginners struggle with an inefficient or too-wide kick, which slows them down.

How to Do It:

1️⃣ Hold a kickboard with both hands and extend your arms.

2️⃣ Perform slow, controlled breaststroke kicks, ensuring knees stay inside shoulder-width.

3️⃣ Point your feet outward as you extend your legs for a proper whip kick motion.

4️⃣ Keep the kicks compact and powerful—avoid kicking too wide.

🔥 Tip: If your kick feels weak, practice ankle flexibility with dryland stretching.

3️⃣ Pull & Breathe Drill – Refining Arm Movements & Timing

✅ Purpose: Focuses on arm technique and proper breathing.

Many beginners pull too far back or lift their heads too high when breathing. This drill helps fix those errors.

How to Do It:

1️⃣ Swim breaststroke using only the arm stroke and breathing (no kicking).

2️⃣ Sweep hands outward, pull inward toward the chest, then extend forward.

3️⃣ Keep the pull motion smooth—avoid excessive force.

4️⃣ Keep the chin low while breathing—lifting too high creates drag.

🔥 Tip: Think of your hands making a heart shape, guiding water backward smoothly.

4️⃣ Two-Kicks, One-Pull Drill – Improving Stroke Timing

✅ Purpose: Helps coordinate arms, legs, and breathing by slowing the stroke down.

Many beginners struggle with stroke rhythm, either kicking too early or pulling too much.

How to Do It:

1️⃣ Start in a gliding position.

2️⃣ Perform two full kicks before executing one arm pull.

3️⃣ Focus on a long, relaxed glide phase after each pull.

4️⃣ Maintain a steady breathing pattern.

🔥 Tip: This drill helps swimmers focus on their glide and prevent rushing.

5️⃣ Breaststroke with Dolphin Kick – Strengthening Hip Movement

✅ Purpose: Encourages hip-driven movement instead of relying too much on the knees.

A common mistake among beginners is bending the knees too much instead of using the hips.

How to Do It:

1️⃣ Swim breaststroke arms while replacing the whip kick with a dolphin kick.

2️⃣ Focus on keeping the hips engaged and initiating movement from the core.

3️⃣ Keep a steady, rhythmic breathing pattern.

🔥 Tip: This drill helps swimmers develop a more fluid, energy-efficient breaststroke.

Final Takeaways: The Best Beginner Drills for Breaststroke

✅ Glide Drill – Improves balance, body position, and energy efficiency.

✅ Kickboard Drill – Strengthens the whip kick and prevents wide, inefficient kicks.

✅ Pull & Breathe Drill – Helps swimmers coordinate arm movements and breathing.

✅ Two-Kicks, One-Pull Drill – Reinforces proper stroke timing and rhythm.

✅ Breaststroke with Dolphin Kick – Strengthens hip engagement and core-driven movement.

By practicing these drills consistently, beginners can develop a smooth, powerful, and well-timed breaststroke—making swimming more enjoyable and energy-efficient! 🏊‍♂️🔥