How to Do the Death Breaststroke Kick Drill in Swimming
The key to a great breaststroke is gliding. The glide feels slow and is what makes the breaststroke so hard to do. This drill makes you not only concentrate on your kick in breaststroke but forces you to glide underwater as you set up each kick.
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Instructions
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1
Push off from the wall in a streamline position. Your body should be one clean line with your arms over your head, hands overlapped and legs straight out.
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2
Keep your hands above your head with your arms close to your head in the streamline position. You won't move your arms for this exercise but focus completely on the kick part of the breaststroke.
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3
Bend your knees and pull your legs upwards toward your body to begin the first part of the breaststroke kick. Your legs should move out toward the sides of your body and form a rough circle from your hips to the heels of your feet.
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4
Push your feet out to the sides of your body and do a kick by rolling your legs outward in a circular motion and back together. You will end in the same streamlined position that you started in.
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5
Pause after each kick to allow yourself to glide through the water.
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6
Repeat steps 3 and 4 to complete another breaststroke kick.
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7
Lift your head out of the water when you need to breathe but try to keep your arms in the streamline position. Catch a breath and lower your head back into the streamline position.
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Tips & Warnings
Create a rhythm by counting or repeat a phrase to yourself while your in the streamline position and gliding. This will ensure that you take the necessary time to glide with each kick.
