Breaststroke vertical kick

Idea of the drill

The main idea of vertical kicking is to feel the grip of the water with your feet and push yourself up. Imitating the correct technique in breaststroke but vertical only. The breaststroke vertical kick, often referred to as the eggbeater kick in some contexts, is a fundamental skill for swimmers, particularly in water polo, synchronized swimming, and for training purposes in competitive swimming.

Here’s a breakdown of the technique and benefits:

Raise your arms about the water.

1. Draw your heels back until 40°–45° and bring your knees up until 130°-145°.

2. Kick down while body move up.

3. Keep your torso straight.

4. During the end of the vertical kick, try to close your feet together and keep your legs straight.

5. Your knees should be open a little wider than hip on 20°- 30°.

Benefits

Strength Building:

Enhances leg strength and endurance, particularly in the quadriceps, hamstrings, and calves.

Engages the core muscles for stability.

Improved Technique:

Helps swimmers develop a stronger and more efficient breaststroke kick.

Improves overall body position and balance in the water.

Versatility:

Useful for treading water in various aquatic activities.

Essential for water polo players and synchronized swimmers for stability and maneuverability.

Training Aid:

Can be used as a training exercise to improve overall swimming endurance and strength.

Practicing the breaststroke vertical kick can significantly enhance a swimmer’s ability to stay afloat and improve their overall swimming technique.