Breaststroke kick on the back

Setup

1. A lifeguard or qualified teacher on deck; three or four swimmers per lane.
2. On deck first, sitting on the edge with the legs in the water: draw the heels back, turn the feet out, then sweep round and squeeze them together.
3. Circle swim with about 5 seconds between swimmers; rest at the wall corners.

How it runs

1. 2 × 25 m on the back holding a kickboard on the chest: heels drop down towards the floor, feet turn out, then whip round and together. Glide for a count of two.
2. 4 × 25 m on the back, arms by the sides, fingertips pointing at the feet. Each kick, the heels come up to brush the fingertips.
3. 2 × 25 m breaststroke kick on the front with a kickboard, keeping the same narrow knees.
4. Count kicks per length on the back and try to take one fewer each time by gliding longer.

Coaching points

• Knees stay under the water and about hip-width apart; the heels do the travelling.
• Flex the feet and turn the toes out before the push: the insides of the feet and the shins press the water.
• Both legs move at the same time and finish together, toes pointed, for the glide.
• Hips stay near the surface; don't sit down in the water.

Common mistakes

• Knees popping out of the water because they come up towards the chest.
• One foot turning in, a scissor kick, which isn't allowed in breaststroke.
• Knees spreading wide so the kick pushes sideways.
• No pause at the end of the kick, so the legs never get a glide.