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Breaststroke – Resistance Wall Kick

When you work on a narrow breaststroke kick, make sure you also focus on how to grab the water at the top of the kick.

Why do it:
We’ve worked for so long on limiting the resistance of the breaststroke kick during the recovery, we’re seeing more and more swimmers who aren’t getting the GRAB out of the top of the kick.  Here’s a quick drill to awaken the feeling of press in the kick again.

How to do it:
1)
 Grab a small board, we like the FINIS Alignment Board for this drill because it keeps the hands in streamline during the drill.
2)  Tie yourself up to the wall with a stretch cord.
3)  Kick breaststroke out to the point where you can’t go any further.
4)  Grab as much water as possible at the top of the kick and keep kicking until you start to move back, or to a pre-determined number of kicks.

How to do it really well (the fine points):
When the highest resistance of the cord is reached, as you set up the kick, really point the toes to the side walls and grab as much water as possible to keep you where you are.

The increased pressure on the inside of the feet and shins can help you understand just out much the feet need to be turned out to get out of the kick what you’ll really need.  If during a very narrow kick, the ankle flexibility isn’t enough, the feet can peirce back and miss the connection… making the goal of limiting resistance have a side effect of limiting propulsion as well… and you’ll just be spinning your wheels.

GRAB the water with the insides of your feet!