Swimming: Upside-Down Breaststroke Kick for High Hips

Dick Moss, Editor

Errors in the breaststroke kick include excess movement at the hips—in particular, allowing the hips to drop from the surface of the water. The following drill will allow you to identify this problem in the kick and correct it immediately.

How to Perform
Instruct your swimmers to perform the breaststroke kick on their back with their arms extended over their head. They begin by pushing off the pool wall, gliding for the count of three, then kicking. After each kick, they should glide for the count of three, being sure to keep the arms overhead and the toes in a pointed, streamlined position.

Watch your swimmers' knees. Their knees should not rise more than an inch above the water's surface—if they do, it indicates unstable hips that may drop when the regular stroke is performed. Also be sure the knees do not spread more than shoulder-width apart.

Once your swimmers are using correct mechanics, they can develop kick strength by attempting to cross the pool in as few kicks as possible.

Swimmer Breaststroke Kicks While Upside Down, Making Sure Knees Don’t Rise More Than Two Inches Above the Water

Swimmer Then Glides as Far As Possible, Using Streamlined Position

References
1. Ruben J. Guzman, Swimming Drills for Every Stroke, Human Kinetics Publishers, 1998.
2. Dick Hannula, Swim Coaching Bible, Volume II, Human Kinetics, 2012.

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