Breaststroke frog kick explained for swim instructors and lifeguards.

Breaststroke and its famous frog kick: a cornerstone for any swimming instructor’s toolkit

If you’ve spent any time in a gym pool, you’ve probably noticed one stroke that gets its own little frog-like nickname—the breaststroke. The kick is the star here: a bend, a snap, a glide, all wrapped up in a rhythm that feels almost musical. For instructors guiding new swimmers, understanding this kick inside and out isn’t just helpful; it’s foundational. So let’s break down why the frog kick stands out and how to teach it with confidence.

The frog kick, explained in plain terms

Think of the frog kick as water ballet for the legs. Here’s the core idea, broken down without the jargon getting in the way:

• Start with a neutral hips position and a relaxed, steady breath. The body should stay fairly flat and long, not tucked up or sunk down.

• Bend the knees and draw the heels toward the hips. The feet aren’t pointed; they’re flexed so the soles stay in contact with the water.

• Turn the feet slightly outward as the heels move toward the butt. This is the “frog” shape forming in the water.

• Sweep the legs outward and back together in a circular, almost scissor-like motion. The goal is a strong, clean outward propulsion that then snaps the feet back together.

• The kick isn’t just power; it’s timing. The outward sweep should align with the arms’ work so that push and pull feel like one coordinated push-forward.

That shoestring of motion—bend, kick outward, snap back—is what gives breaststroke its distinctive propulsion. It’s easy to picture a frog swimming, and that comparison isn’t just whimsy. It’s a practical cue you can use when you coach beginners: “Think frog legs, then snap.”

The arms: the other half of the rhythm

Breaststroke isn’t just about the legs. The arms work in a slow, circular pattern that complements the kick, like a two-person dance with a shared beat. Here’s the basic flow:

• The pull begins with a broad, circular reach in front of the body (the catch). Hands push outward a bit, then sweep in toward the chest—this is the “pull” phase.

• The hands finish near the chest with the elbows high and then move back to a relaxed recovery position, ready to begin again.

• Breathing usually happens during the arm recovery, when the head naturally rises a bit as the arms move forward in the water.

Put together, the frog kick and the arm circular pattern create a stable rhythm. The body moves as a unit: kick, pull, breathe, glide. It’s not about raw speed; it’s about smooth, efficient propulsion with steady form.

Why this stroke gets taught early (and why that matters)

Breaststroke is often introduced early in swimming curricula because it reinforces several core skills at once:

• Breath coordination: swimmers learn to time inhales with their arm cycles and keep their head level enough to see the water, not the horizon.

• Core and hip control: the glide after each kick teaches body alignment and balance—valuable habits for every other stroke.

• Gentle, forgiving momentum: compared with some fast strokes, breaststroke feels controllable, which helps beginners gain confidence.

For instructors, that means breaststroke is a great teaching anchor. It’s a practical way to illustrate how timing, body position, and propulsion work together—an understanding that transfers to other strokes as swimmers advance.

How breaststroke stacks up against the other strokes

If you’re ever unsure about how to describe differences to a class, here’s a quick mental map:

• Backstroke uses a flutter kick. The legs barely break the water’s surface; the arms move in a continuous, alternating pattern on the back. It’s a different rhythm—more upright, more rotation, less circular propulsion than breaststroke.

• Butterfly uses a dolphin kick. The legs work together as one strip of motion, and the arms move in a simultaneous, wide arc. It’s powerful and demanding, with timing that’s all about the two-handed pull and the chest-driven glide.

• Freestyle (crawl) uses a flutter kick with a long, alternating arm pull. It’s about speed and efficiency with a steady breath pattern to the side.

Breathing patterns and tempo are the telltale differences. Breaststroke breath is integrated with the arm pull, often giving it a slower, more deliberate tempo than the others.

Teaching tips that actually help a learner feel the rhythm

If you’re guiding a student through this, a few practical cues and drills can make a big difference without overwhelming them:

• Break it into phases: start with a focus on the kick alone, then add the arm motion, and finally combine them with breathing and timing.

• Use a board or water-safe cue positions: have learners practice the kick with a kickboard to isolate the leg action, then switch to arms only with a gentle glide.

• Tempo helps: a tempo trainer or metronome-like cue can nudge swimmers toward the correct timing between kick and pull.

• Visual and verbal nudges: “frog legs first, then arms,” “glide on the return,” and “breathe when your hands touch the chest” are clear, simple reminders.

• Gentle feedback loop: film a swimmer from the side (if possible) and point out how the hips stay level, how the knees bend, and where the feet snap back together.

Important cues and drills to try

• Drills to feel the kick: perform the kick with a board, focusing on the circular path of the legs, then remove the board to work on body alignment.

• Drills for timing: do a two-beat kick with a single arm pull, then two-beat kick with both arms, until the rhythm locks in.

• Drills for breathing: practice exhaling through the mouth underwater and inhaling quickly as the hands press forward in the recovery phase.

Common mistakes (and simple fixes)

Every instructor has a few “watch-for” moments that save a swimmer from building inefficient habits:

• Feet turning outward too aggressively or not turning enough. Fix: cue a natural outward sweep with a gentle external rotation, not a forceful twist.

• Over-bending or under-bending the knees. Fix: teach the middle ground—your knees should bend enough to bring heels toward the glutes, but not so much that you lose speed.

• Not enough glide between kicks. Fix: emphasize the “reach and hold” phase where hips stay level and the body lengthens after each kick.

• Arm pulls that are too short or too fast. Fix: remind swimmers to sweep wider, then pull toward the chest in a controlled arc.

• Lifting the head too high to breathe. Fix: encourage a small head lift only enough to see ahead, with the mouth opening for a quick breath during the arm recovery.

A few practical tools and pointers

• Kickboards and fins: boards help isolate the kick; fins can help feel the resistance and balance in the water. Use them judiciously to build feel, not dependence.

• Tempo trainers: a gentle rhythm guide can help swimmers synchronize kick and pull—especially helpful for those who naturally rush the stroke.

• Visual aids: a simple, relatable image—frogs on lily pads, water ripples that “pulse” with the kick—can make the concept resonate.

A note on coaching style and safety

Breaststroke is relatively forgiving, but it isn’t risk-free. Keep an eye on:

• Joint comfort: knee pain is a red flag. If a swimmer reports discomfort, revisit the kick mechanics, reduce depth, or switch to a mode that won’t strain the joints.

• Shoulder awareness: the arms’ circular motion should stay controlled and smooth, not forced. Shoulder fatigue can creep in if the pull becomes overambitious.

• Breathing rhythm: a rushed breath can throw off the entire sequence. Encourage calm, steady breaths and remind swimmers that it’s okay to slow down to maintain form.

Bringing it all together: when the frog kick clicks

Here’s the essence in a few lines: the breaststroke stands out because of its distinctive frog kick, a coordinated bend-and-snap that pairs with a circular arm pull to produce a smooth, forward glide. It teaches balance, timing, and breath control in a way that feels tangible and approachable. For instructors, mastering this combination—kick, pull, breathe, glide—builds confidence that carries into teaching every other stroke.

A closing thought that might sound familiar

If you’ve watched swimmers learn and grow, you know this truth: progress often shows up first as a small, almost inaudible improvement in rhythm. Maybe a swimmer’s kick becomes a touch more even, or their breath stays calmer during the pull. Those are the moments when the frog kick stops being a set of steps and becomes a swimmer’s language.

So next time you’re in the lane, listen for that steady, almost musical cadence—the telltale sign that breaststroke is taking shape. The frog kick isn’t just a propulsion technique; it’s a gateway to greater confidence in the water. And as an instructor, that confidence is contagious: it helps your students trust their bodies, enjoy swimming more, and carry those good habits into every stroke they’ll ever learn.