Two Great Ways to Test Your Breaststroke Kick

A strong kick is a key to swim fast breaststroke. As much as 80% of a swimmer’s propulsion in breaststroke comes from the kick.

Flexibility is a huge part of a swimmer’s ability. In freestyle, backstroke and fly there are two joints that require extraordinary flexibility in order to excel, the shoulders (particularly extension) and plantar flexion of the ankle.

Obviously, the former helps in the pulling motion and recovery, while the latter helps in the kicking speed.

In breaststroke, the two most important areas of mobility are in the lower (lumbar) spine and the hip, particularly with external rotation. A flexible lower back enables the swimmer to elevate higher during the pulling motion and create more coupling energy both for the pull and the following kick. The external rotation of the hip enables a swimmer to create more surface area of the instep during the propulsion of the kicking motion.