Moving your legs correctly in breaststroke involves a whip-like kick that starts with your legs drawn up and then extends outward and back.
The Breaststroke Leg Kick Explained
The breaststroke leg kick is a crucial part of the swimming stroke and requires coordination and practice. Here's a breakdown:
1. The Initial Position
- Start with your legs extended behind you and your body in a streamlined position. This is described as acting as the point of an arrow cutting through the water.
2. The Draw-Up Phase
- Bend your knees and bring your heels towards your buttocks. Your knees should stay roughly hip-width apart.
3. The Outward Sweep
- Extend your knees outwards, creating a wide arc with your lower legs and feet. This outward motion is crucial for generating propulsion.
4. The Inward Squeeze
- Bring your legs together, completing the whip-like action. You should extend your knees as fast as you can during this part of the kick.
5. The Glide
- After the kick, allow your legs to extend and glide behind you, ready for the next cycle.
Here's a summary of the leg movement in a table:
| Phase | Action | Key Point |
|---|---|---|
| Initial | Legs extended and streamlined | Body acting as the point of an arrow |
| Draw-Up | Knees bend, heels towards buttocks | Knees stay hip-width apart |
| Outward Sweep | Knees extend outward, feet wide | Creates wide arc |
| Inward Squeeze | Legs squeeze together, knees fully extend | Complete the whip-like motion |
| Glide | Legs extend and glide | Prepare for the next cycle |
Key Tips for Breaststroke Leg Kick
- Focus on the whip: The key is to generate power through the inward squeeze, not by kicking straight back.
- Maintain flexibility: Being flexible in your ankles and knees will enhance your kick.
- Practice regularly: Consistent practice will improve your coordination and efficiency.
- Keep your knees relatively close: Avoid letting your knees go too wide during the draw-up, as this can reduce power.
By mastering this sequence of draw-up, outward sweep, inward squeeze, and glide, you will be able to effectively move your legs in the breaststroke and improve your overall swimming technique.
