Breaststroke is a popular swimming stroke known for its unique frog‑like kicking motion and simultaneous arm movement. It requires coordination, strength, and proper technique to excel in this stroke. Whether you're a competitive swimmer or a recreational enthusiast looking to improve your breaststroke performance, incorporating drills into your training routine can help refine your technique and enhance your speed. In this article, we will explore ten breaststroke drills that progress from slow to fast, allowing you to develop the necessary skills for improved performance.

1. Glide and Kick

Start with a basic drill to focus on body position and kicking technique. Push off the wall or start from a standing position in the water, extend your arms forward, and perform a streamlined glide. While maintaining a tight streamline position, execute slow and controlled leg kicks, emphasizing the full extension of your legs. Using a kickboard can help you isolate the kick and keep your hips high in the water. This drill helps establish a strong foundation for your breaststroke kick.

2. One Pull, One Kick

Incorporate the arm movement by adding a single pull after each kick. Begin in the streamlined position, execute a slow kick, and then recover one arm at a time, pulling back towards your chest. Focus on maintaining a steady rhythm of one pull per kick. A pull buoy placed between the thighs will keep your legs afloat, allowing you to concentrate on arm timing.

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3. Half Stroke

Progressing further, perform a half‑stroke drill where you complete the entire arm cycle but omit the recovery phase. Start in the streamlined position, execute a slow kick, and then pull both arms simultaneously until they are fully extended in front of you. Return to the starting position with another kick. This drill reinforces the correct arm movement and allows you to focus on the timing of the stroke. Consider using training fins to increase resistance and feel the water more clearly.

4. Full Stroke Drill

As the name suggests, the full stroke drill involves completing the entire breaststroke cycle. Begin in the streamlined position, execute a slow kick, initiate the pull by bending your arms slightly, sweep them out to the sides, and then bring them back to the starting position while executing another kick. Maintain a steady rhythm and focus on a powerful and efficient arm pull. Good swim goggles will ensure clear visibility so you can monitor your hand entry and body alignment.

5. Kick with Flutter Kick

To develop leg strength and speed, incorporate a flutter kick into your breaststroke drills. Start by performing the glide and kick drill mentioned earlier, but instead of executing the breaststroke kick, switch to a flutter kick. This variation helps strengthen your legs and builds endurance, translating into faster and more powerful breaststroke kicks. A set of swim snorkels lets you focus on the kick without worrying about breathing.

6. Scull Drill

Sculling is a technique that emphasizes the movement of your hands and forearms to generate propulsion. To practice sculling for breaststroke, float on your stomach with your arms extended forward. Move your hands and forearms in an inward and outward motion, creating small figure‑eight shapes. Focus on maintaining a strong connection with the water and generating forward momentum. Adding hand paddles during sculls can increase resistance and enhance the feel of the water.

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7. One‑Up, Two‑Down Drill

This drill focuses on enhancing your body position and hip drive in breaststroke. Start in the streamlined position, execute a slow kick, and then lift your upper body slightly out of the water while keeping your legs submerged. Perform another slow kick and then submerge your upper body while lifting your legs to the surface. Alternate between the two positions, emphasizing a powerful hip drive and maintaining a horizontal body position. Using a pull buoy helps keep your legs stable as you work on the hip movement.

8. Acceleration Drill

To work on increasing your speed and power, incorporate an acceleration drill into your training routine. Start with a slow and controlled stroke, gradually increasing the tempo with each subsequent stroke until you reach maximum speed. Focus on maintaining proper technique and form while gradually building up your pace. A training belt can help you monitor your progress by keeping a constant distance from the wall for repeated sprints.

9. Underwater Pullouts

Maximize your efficiency and streamline by incorporating underwater pullouts into your breaststroke training. After each turn or start, execute a streamlined dolphin kick underwater followed by a powerful arm pull. This drill helps you generate speed and momentum off the walls, allowing for smoother transitions between strokes. A swim snorkel keeps your airway open while you focus on a smooth, fast pullout.

10. Race Pace Sprint

Finally, incorporate race‑pace sprints into your training to simulate competitive conditions. Swim several laps at your desired race distance, focusing on maintaining a fast pace while executing proper technique throughout. This drill helps you develop the mental and physical stamina required for competitive breaststroke racing. Using a tether system can provide constant resistance, mimicking race conditions even in a pool without a lane line.

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Key Takeaway: Focus on quality rather than quantity when performing these drills. Concentrate on maintaining correct body alignment, proper timing, and efficient movements. Start with slower tempos and gradually increase your speed as you become more comfortable and confident in your technique. Regularly incorporating these drills---and the right equipment---into your training routine will undoubtedly lead to improved breaststroke performance and enhanced swimming abilities.

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