Unlock Faster Breaststroke: The Power of a Narrow, Fast Kick Explained

In breaststroke, propulsion comes largely from the legs — up to 80%, in fact — and this video breaks down exactly how to harness that power. Using velocity meter technology, the video compares wide vs. narrow kicks, showing how a narrower kick significantly reduces deceleration and improves speed. Swimmers like Lilly King and Adam Peaty dominate the 100m with stroke rates around 60 — all thanks to lightning-fast, narrow leg action. The video includes drills using resistance bands to train a tighter kick and emphasizes the importance of hip flexibility for speed and efficiency. A real-world swimmer test shows a 27% reduction in drag and a 6% faster 15-meter kick just by adjusting knee position. Whether you’re a sprinter or striving for smoother technique, this breakdown offers clear evidence and tools to help swimmers build a more efficient and explosive breaststroke kick.

Takeaways:

• Up to 80% of propulsion in breaststroke comes from the legs.

• A narrower kick reduces drag and improves speed significantly.

• Tools like resistance bands can help reinforce tight knee alignment.

• Hip flexibility is key to executing a fast and narrow breaststroke kick.

Core Points

1. Origin of Propulsion in Breaststroke:

   • The propulsion in breaststroke primarily derives from the legs, accounting for 70-80% of overall propulsion.

2. Leg Positioning and Kicking Technique:

   • Proper leg positioning is crucial; knees should be drawn inward and close to the body while kicking.

   • A fast kick cycle is necessary for maximizing forward momentum and minimizing drag during strokes.

3. Importance of Velocity:

   • There is a critical window between re-positioning the legs before hitting the water where energy can be best utilized for propulsion.

   • The momentum generated during this phase can significantly impact total swim time and efficiency.

4. Testing Methodology:

   • A trial with a swimmer named Owen illustrated differing deceleration rates based on kicking techniques.

   • Wide kicks resulted in higher deceleration rates and longer swim times compared to narrow kicks.

5. Benefits of a Narrow Kick:

   • Narrow kicks demonstrated approximately a 27% reduction in peak deceleration and a 6% improvement in time over a 15-meter distance.

   • Adopting a narrower kick enhances speed and efficiency, crucial for competitive swimming.

6. Drills and Techniques for Improvement:

   • Specific drills, such as using a resistance band, can help swimmers practice maintaining a more streamlined position while kicking.

   • Swimmers should focus on minimizing drag by keeping knees pointed downward during kicks.

7. Role of Hip Flexibility:

   • Improved hip flexibility is essential for executing an effective narrow kick, thereby enhancing breaststroke performance.

8. Examples from Elite Swimmers:

   • Elite swimmers like Lilly King and Adam Peaty exemplify optimal breaststroke techniques, maintaining a high stroke rate (around 60 strokes per 100 meters).

   • The techniques these swimmers employ showcase the importance of fast leg movements in sprint breaststroke.