Heel-Tap Breaststroke Kick Drill

The heel-tap drill is my absolute favorite breaststroke kick drill. You can do this on your stomach or your back. In both cases, the goal is the same: Quick heels that come up and snap together through a circular motion to push you forward.

If you’re doing this on your stomach, put your arms by your sides with your hands near your butt. Kick. Each time you bring your heels up toward your butt, tap your heel to your hands. This helps you engage through the hamstrings and snap through the kick.

On your back, it’s the same motion, you’ll just be on your back. This is a good option for beginners, as being on your back at the surface makes it easier to breathe. You’ll also be able to feel better how the water pressure hits your feet.

When you’re doing this on your back, be mindful of your knees. They should stay at or below the surface of the water.

I usually have swimmers start on their back to get comfortable with the drill and them have them flip onto their stomach as they improve. You can add a snorkel when doing the drill on your stomach to make breathing simpler.

This simple drill is great for learning how to go through the full circular motion of the breaststroke kick while emphasizing quick and fast feet to make a strong, powerful kick.

Training with a USMS club and working with a coach can help you continue to improve your technique.