Just isolating your breaststroke kick will make your kick stronger. Grab your kickboard and start kicking breaststroke kick. Your kickboard should stay still and your head and arms should not bob up. Drive your energy forward with each kick.

How to do it 

• Bring your heels to your butt while keeping your knees together as much as possible 


• Pull your toes up so the sole and arch of your foot can ‘grab’ onto the water


• Once you feel some pressure, kick out strongly and press your feet and legs together, squeezing the water out between your legs and backwards into a streamline

Focus points 

• Drive your heels towards your hips. The soles of your feet draw up towards the back with your toes retracted in


• When bringing your heels up, press your hips down to stay in line


• Drive your feet together at the end of the kick, this is where you get the most propulsion out of the kick


• Take a pause after every kick and glide forward

Coach tip

Alternate your breaststroke kick with the full breaststroke stroke. Really emphasize the streamline at the end of your stroke to feel the propulsion coming from your kick.