Quick-start guide to mastering the breaststroke, with a demonstration of key techniques for the breaststroke kick.

•4 min read
Quick-start guide to mastering the breaststroke, with a demonstration of key techniques for the breaststroke kick.

To the untrained eye, breaststroke is undoubtedly the easiest swimming stroke to learn—no contest. That’s because amateurs often judge whether someone can swim and how well they swim based on very basic, surface-level criteria: first, whether they avoid choking; second, how long they can stay afloat; and third, how fast they move through the water. These three factors are all straightforward, external indicators. From the perspective of avoiding water intake during breathing, breaststroke’s breathing pattern clearly aligns more closely with natural human breathing habits on land compared to freestyle. This leads many to conclude that breaststroke is easier to master than freestyle—and perhaps even assume that breaststroke breathing feels almost identical to normal breathing on land. However, once you truly master both strokes, you’ll realize that the differences between breaststroke and freestyle breathing are far less significant than the gap between proper swimming breath control and regular, land-based breathing.
1. The three phases of the breaststroke kick, and typical mistakes in each phase
For now, let’s set aside the issue of breathing in breaststroke—though for beginners, mastering the breathing technique isn’t actually the most challenging part. Instead, it’s the breaststroke kick that poses the real difficulty. The breaststroke kick consists of three distinct phases: first, the recovery phase; second, the push-and-clamp phase; and third, the final straightening and relaxation phase. When it comes to the recovery phase, beginners often make two common mistakes: overextending their legs or pulling them back too quickly, which creates significant water resistance and dramatically slows down their stroke. Meanwhile, during the push-and-clamp phase, the most frequent errors include failing to properly flip the feet outward or not fully executing the flip, resulting in a “push-only” motion instead of the intended combination of pushing and clamping. Another mistake is performing these two actions as separate, disjointed steps rather than seamlessly coordinating them into one fluid motion. These typical errors prevent the soles of the feet from effectively engaging the water, severely diminishing the powerful forward propulsion that the breaststroke kick is designed to generate. Finally, in the straightening and relaxation phase, the legs should move in perfect alignment with the body’s core—maintaining symmetry both front-to-back and side-to-side—while keeping the muscles relaxed and natural. This approach not only helps maintain an optimal streamlined body position, allowing swimmers to glide farther through the water, but also allows the leg muscles to rest and recover, preparing them for the next explosive push-and-clamp action.

2. Convenient practice props: The uses of a chair and a wall

For the typical mistakes observed across the three stages, it’s essential to implement tailored, corrective practice methods. Instead of immediately attempting the standard frog kick while lying on the floor, start by focusing on relaxing your ankles. Sit comfortably in a chair, keep your legs still, and simply observe your feet—no leg movements yet. Begin with your ankles, as this approach lays a solid foundation for executing the correct frog kick technique. Once you notice your ankles gradually loosening up, progress to practicing the lower legs: gently slide them behind the chair leg and use your ankles to hook onto the chair frame. Repeat this exercise repeatedly, paying close attention to how your knees respond, until you can smoothly execute the knee-encircling motion characteristic of the frog kick. Finally, stand facing a wall and practice the backward leg-swinging motion. As you perform the swing, make sure your thighs don’t come into direct contact with the wall—this is key to maintaining proper form. With consistent practice, you’ll naturally discover the optimal balance between power and fluidity, achieving the most effective frog kick movement. When practicing breaststroke, alternate between underwater and land-based drills to better identify the kicking technique that feels most natural and efficient for you. It’s worth noting that incorporating hip-opening exercises from dance training can significantly enhance your frog kick strength, making it a worthwhile addition to your routine. Lastly, remember not to force your calves—or especially your toes—into a rigid, straight position. Doing so could compromise the relaxed, flowing nature of the frog kick, ultimately reducing your ability to glide smoothly through the water. Additionally, during the gliding phase of breaststroke, whether breathing through your nose or mouth, maintain a controlled exhalation rate. Avoid exhaling too quickly; instead, synchronize your breathing rhythm with the sensation of relaxation in your legs. This mindful breathing technique will help you refine your water awareness and improve your overall breaststroke performance.

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