Breaststroke | Full Technique
On this page, we show you how to learn the breaststroke swimming technique correctly – step by step. This includes preparatory exercises to help you get started, as well as the most common mistakes to avoid. This way, you will build a solid foundation for effective and smooth breaststroke swimming.
Preparatory exercises
Alternating Breaststroke Arm Pull and Kick
The child pushes off from the pool wall and glides with extended arms. Then, it performs a breaststroke arm pull with breathing while keeping the legs straight. This is followed by the breaststroke kick until the child returns to the stretched position. The sequence then repeats. This exercise promotes proper coordination and prevents children from starting the kick while breathing.
Breaststroke Arm Pull Dryland Exercise
Practice the breaststroke arm pull on land first. Imagine a cauldron at chest height: extend the arms as if touching its far edge, then move the fingertips synchronously along the cauldron toward the body. The elbows may move slightly outward but stay as stationary as possible, palms always facing backward. When the hands meet near the chest, quickly extend them forward and hold for at least two seconds before the next pull.
As Few Strokes as Possible
The child swims breaststroke and tries to cover 15 meters with a maximum of ten strokes. A powerful kick and a long glide phase are crucial for this. Many children immediately start the next stroke because their kick is still too weak, preventing them from gliding effectively. However, practicing the glide phase consciously is essential for developing clean technique in the long run.
The mountain and the moon
The sternum thrust is learned with this land exercise: the mountain is the bent knees, the moon the synchronized semi-circular leg movement. Sit opposite your child and demonstrate step by step: 1) legs and feet fully extended, hands supporting behind; 2) pull the legs up, knees touching, feet together and extended — the mountain; 3) turn the feet outwards, heels still touching; 4) move the feet forward in a synchronized circular motion along an imagined circle (the moon), turning them inwards halfway until legs and feet are extended and closed again. Repeat dozens of times, slowly at first, then faster, waiting at least two seconds between kicks. Focus on the circular movement and correct foot position. Once mastered on land, sit on a board at the pool edge and repeat with the legs in the water, displacing as much water as possible.
Common mistakes
Incorrect Arm/Leg Coordination
One of the most common mistakes seen in children is incorrect coordination of the arm pull, leg kick, and breathing. Instead of starting the breaststroke with arms extended forward, they keep their arms behind them. This also results in the absence of a glide phase. Preparatory exercises help prevent this mistake.
No Glide Phase
Even with correct coordination, many children still skip an extended glide phase. Their arms move apart as soon as they are stretched forward. This prevents them from fully utilizing the propulsion from their legs, as they immediately increase water resistance again.
