How to Fix Breaststroke Kick: Common Problems and Practical Corrections

Breaststroke can look simple from the pool deck, but the kick is one of the most technically demanding movements in swimming. A swimmer can pull strongly with the arms and still struggle to move forward if the legs create too much drag, the feet are positioned incorrectly, or the kick is mistimed.

For parents watching from the side, the most obvious sign is often that a child seems to be working hard without travelling very far. The legs may move quickly, but each kick produces little acceleration. In some cases, the swimmer may even slow down during the recovery phase.

The solution is usually not to kick harder. It is to identify which part of the breaststroke kick is inefficient and correct it progressively.

What a Good Breaststroke Kick Should Do

A breaststroke kick has three broad phases: recovery, propulsion and streamline.

During recovery, the heels move towards the hips while the knees remain controlled. The feet then turn outward so the swimmer can use the inside surfaces of the feet and lower legs to push water backwards. After the propulsive action, the legs squeeze together and return to a streamlined position.

A useful sequence is:

1. Recover the heels towards the hips.
2. Turn the feet outward.
3. Push the water backwards and around.
4. Bring the legs together.
5. Hold a streamlined glide before the next cycle.

The exact movement is continuous rather than five separate actions, but breaking it down helps swimmers understand where a problem is occurring.

Problem 1: The Knees Open Too Wide

One of the most common breaststroke kick problems is allowing the knees to spread excessively during recovery.

When the knees move far outside the body’s line, the thighs present a large surface to the water. This increases frontal resistance. The swimmer may then need a powerful kick simply to overcome the drag created moments earlier.

The knees do need to separate, but they should not be pulled excessively wide.

How to correct wide knees

A coach may ask the swimmer to focus on bringing the heels towards the hips without letting the knees move far apart. The goal is a compact recovery.

Wall-supported drills can help because the swimmer can concentrate on the leg pathway without worrying about breathing or arm timing. Kick drills with a board can also make the movement easier to observe.

Parents should avoid giving children a rigid instruction such as “keep your knees together.” Breaststroke still requires the knees to separate. The objective is controlled width, not locked knees.

Problem 2: The Feet Do Not Turn Out

A swimmer can recover the legs correctly but still get very little propulsion if the feet remain pointed backwards.

Breaststroke differs from freestyle and butterfly because the feet need to rotate outward before the propulsive phase. This creates a better surface for pushing against the water.

If the feet stay pointed, the swimmer may perform something that resembles a dolphin kick or a narrow scissor action instead of an effective breaststroke kick.

How to improve foot position

Swimmers should first learn the movement slowly. Sitting on the pool edge and practising the foot position can help them understand the shape before adding resistance from the water.

In the pool, slow breaststroke kicking while holding the wall or a kickboard allows the swimmer to feel whether the feet are catching water.

The important sensation is not simply “turn the toes out.” The swimmer needs the feet and ankles positioned so the kick can direct water backwards rather than mostly sideways.

Problem 3: The Kick Pushes Water Sideways Instead of Backwards

Some swimmers make a large circular movement but produce little forward speed. Their feet sweep outward dramatically, yet much of the force is directed sideways.

Forward swimming depends on directing useful force backwards.

A productive breaststroke kick combines an outward setup with a strong backward and inward action. The legs then finish together.

A simple way to recognise the problem

Watch what happens immediately after the kick.

If the swimmer accelerates forward and then glides, the kick is producing useful propulsion. If the legs move vigorously but the body barely changes speed, the kick is probably inefficient.

Video can be particularly useful here. A short underwater or side-view recording often reveals whether the swimmer is actually pushing water backwards.

Problem 4: The Heels Recover Too Slowly

Breaststroke contains both propulsive and non-propulsive movements. Recovering the legs creates resistance, so swimmers generally want the recovery to be compact and controlled rather than prolonged.

A very slow recovery can leave the swimmer in a high-drag position for too long.

This does not mean the swimmer should snap the heels up carelessly. Speed without control can cause the knees to open or the body position to collapse.

The objective is a clean recovery followed by a decisive kick.

Problem 5: The Swimmer Does Not Finish the Kick

Another common error is beginning the next movement before the legs have fully come together.

The finish matters because bringing the legs together completes the propulsive action and prepares the body for streamline.

A swimmer who repeatedly leaves the feet apart may lose both propulsion and glide.

One useful cue is to feel the legs finish long and together behind the body. The swimmer should briefly recognise the streamlined position before starting another cycle.

Problem 6: The Kick and Pull Are Out of Sync

Sometimes the kick itself is reasonable when practised alone, but the full stroke still looks inefficient. This usually points to timing.

Breaststroke depends heavily on sequencing. If the swimmer pulls and kicks at the wrong moments, propulsion can overlap with excessive drag.

A common teaching rhythm is:

Pull, breathe, kick, glide.

The words simplify a more fluid movement, but they help beginners avoid pulling and kicking simultaneously without control.

The kick should help drive the swimmer into streamline. Once the legs finish, the body should have an opportunity to travel forward before the next pull begins.

Why More Kicks Are Not Always Better

Parents sometimes see a child moving slowly and assume the solution is a faster kick rate. In breaststroke, increasing tempo before the technique is stable can make the problem worse.

If every kick contains excessive knee width, poor foot position or incomplete extension, performing more of those kicks simply repeats the inefficiency faster.

Technique should come first. Tempo can increase once the swimmer can consistently create propulsion and return to a clean body line.

This is one reason targeted stroke correction can be useful for swimmers who already know breaststroke but have reached a plateau.

Breaststroke Kick Drills That Can Help

Different errors require different drills, so there is no single exercise that fixes every swimmer.

Breaststroke kick with a board

Holding a kickboard removes the arm action and lets the swimmer concentrate on the legs. It is useful for basic kick shape, foot position and finishing the legs together.

Breaststroke kick on the back

Kicking on the back can make excessive knee movement easier to notice. If the knees rise too far towards the surface or chest, the swimmer receives immediate visual feedback.

Wall practice

Holding the wall allows slow rehearsal of heel recovery, foot rotation and the propulsive action. This is useful when a swimmer is still trying to understand the movement pattern.

Kick and glide

The swimmer performs one breaststroke kick followed by a deliberate streamline. This teaches the connection between propulsion and body position instead of encouraging constant leg movement.

Drills should still be supervised by a coach who can identify the actual fault. Repeating a drill with the wrong movement can reinforce the problem rather than solve it.

When a Breaststroke Kick Needs Stroke Correction

A swimmer may benefit from focused correction when the same problem continues despite regular lessons.

Examples include:

• one leg moving differently from the other;
• a persistent scissor kick;
• feet that do not rotate into an effective position;
• very wide knee recovery;
• little acceleration after each kick;
• difficulty coordinating the kick with the pull;
• repeated technical feedback without lasting improvement.

For children, the objective should be a sustainable movement pattern rather than forcing an adult-looking stroke immediately. Coordination, mobility and body awareness develop over time.

At SWIM2000, swimmers who need focused technical work can use the stroke correction clinic in Singapore alongside their normal training. Coach Jack Lee and the coaching team can assess whether the main limitation comes from the kick itself, stroke timing or another part of the breaststroke cycle.

What Parents Should Watch From the Pool Deck

Parents do not need to become stroke coaches, but a few observations can help when discussing progress with the swimmer’s coach.

Look for whether the child gains visible forward speed after each kick. Check whether both legs appear symmetrical. Notice whether the knees open dramatically during recovery and whether the swimmer ever reaches a long, streamlined position.

The most useful question is not “Why is my child slow at breaststroke?” It is “Which part of the stroke is currently limiting propulsion?”

That gives the coach a more specific starting point.

For younger swimmers still building basic skills, structured kids swimming lessons in Singapore may be more appropriate than specialised correction. Technique work becomes more targeted as the swimmer gains control of the full stroke.

Frequently Asked Questions

Why does my child’s breaststroke kick produce very little movement?

Common causes include excessive knee width, poor outward foot rotation, pushing water sideways, incomplete leg extension or incorrect timing with the arm pull. A coach should observe the swimmer before deciding which issue is primary.

Should breaststroke knees stay together?

No. The knees separate during the kick, but excessive width can increase drag. The recovery should be compact enough to maintain a relatively efficient body line.

Should the toes point outward in breaststroke?

The feet rotate outward before the propulsive phase so the swimmer can create a useful surface against the water. Simply forcing the toes outward is not enough; the ankle and foot position must support an effective backward push.

Why does my child do a scissor kick in breaststroke?

A scissor kick usually means the legs are not moving symmetrically. It can become habitual if left uncorrected. Focused drills and coach feedback are preferable to repeatedly practising the full stroke with the same asymmetry.

How long does it take to fix a breaststroke kick?

There is no fixed number of lessons. A simple timing or awareness problem may improve quickly, while an established movement habit can take longer. Progress depends on the swimmer’s coordination, practice frequency and ability to reproduce the correction consistently.

Can breaststroke kick be practised at home?

Parts of the movement can be rehearsed on land, especially understanding heel recovery and foot position. However, water resistance changes how the movement feels. Pool practice with coaching feedback remains important.

Build the Kick Before Chasing Speed

A strong breaststroke kick is not about making the biggest possible leg movement. It is about recovering with limited drag, positioning the feet effectively, directing force backwards, finishing the legs together and coordinating the kick with the rest of the stroke.

When those pieces improve, swimmers often travel farther with less effort.

If your child can complete breaststroke but continues to struggle with the kick, a technical assessment can identify whether the problem is foot position, knee movement, symmetry or timing. That is a more useful starting point than simply asking the swimmer to kick harder.