Swimisodes - Breaststroke Kick - Speed Drill

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Having great speed in breaststroke kick is one of the techniques that led Olympian Rebecca Soni to gold medals in the Beijing and London Olympics. In this #swimisodes learn Rebecca’s favorite breaststroke kick drill which helped build her strong legs to maintain a faster stroke rate than her competitors. Developing such speed in the legs in order to get through the breaststroke kick cycle so quickly, requires a lot of work on swim drills such as this speed kick drill and the wall kick. We often see swimmers who breaststroke kick with the knees too wide, lengthening the time for the kick cycle. The kicking speed of many breaststrokers is often too slow and cannot be improved without specifically working on bringing the legs forward and pushing the insteps backward as quickly as possible. These speed drill techniques are often done for short bursts of time of 10 seconds up to 30 seconds, as they are difficult to sustain for longer periods.

In this Race Club Swimisodes you will also notice how Rebecca’s knees draw closer together during the quick bursts of speed drill, then spread further apart during the few recovery kicks that are relaxed. It is critical in using a fast breaststroke kick technique that the knees by held fairly closely together, at the hips or inside the hips. Otherwise, it is simply impossible to get through the breaststroke kicking cycle fast enough. In order to keep the knees close together and kick with power, the swimmer must also have great hip flexibility for external rotation. Just a few more degrees of flexibility in the hip can result in a much more powerful kick. Come to The Race Club camp and learn several dryland exercises that can help you develop the hip flexibility necessary for fast breaststroke technique. Thanks for watching!

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Director/Editor: Richard Hall
Producer: The Race Club
Writer/Narrator: Gary Hall Sr
Cinematographer: Frazier Nivens
Music: Kyle Pittman
Live Sound: Gustavo Moller
Jib Operator: Mikey Montoya (Jib and Co)
Underwater Housing: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
and The Moorings Village MM81