Swimming

Breaststroke Glide Drill

The Breaststroke Glide Drill adds a deliberate glide after each stroke cycle to practice timing, body alignment, and carrying speed from your kick.

How to do it

Push off the wall face down with your arms extended, hands together, and legs straight.
Sweep your hands outward slightly beyond shoulder width.
Sweep your hands inward beneath your chin with your elbows remaining in front of your chest.
Reach your hands forward just below the surface.
Draw your heels toward your buttocks with your toes turned outward as your arms approach full extension.
Sweep your feet outward and backward in an arc until your legs finish straight together.
Hold your long, face-down position until your forward speed begins to fade.
Begin the next outward hand sweep to end the glide.

Spreading your knees too wideKeep your knees roughly hip-width apart as your heels recover, with your feet turning out wider than your knees.
Craning your neck to breatheLet the pull lift your upper chest enough for your mouth to clear the water without jutting your chin forward.
Starting the pull before finishing the kickLet your feet meet behind you before beginning another arm stroke.

Fatigue or mistimed breathing can cause you to inhale water, creating a drowning risk. Forcing the breaststroke kick can strain your knees or groin.

Practice in a lifeguarded pool, never alone.
Use this drill only if you can already swim breaststroke comfortably over the chosen distance.
Do not extend the glide by holding your breath for as long as possible.
Stop at the wall if pain, unusual breathlessness, or loss of coordination develops.

If breaststroke causes knee, hip, or neck pain, ask a physiotherapist about a suitable modification before continuing.

Front

Back

Primary muscles

Secondary muscles

Use an easy pace so you can focus on a distinct glide rather than speed.