As we have already seen, the greatest forward momentum when swimming breaststroke comes from the paw and the arms do not actually have a push phase with Lifeguard Training.

However, for the kick to be done properly, in addition to doing the correct movement, there are some biomechanical skills that can be trained both in and out of the water. When training out of the water, you can use a significant technical aid: your eyesight. However, after performing “dry” exercises, in order to take full advantage of the brief muscle memory, you need to get in the pool directly and put into practice what you have been training.

The proposed exercises will teach you how to keep your feet flexed at 90 degrees, rotate your feet slightly outwards and find the correct position for your legs and knees during the kick with American Lifeguard Florida.

The proposed exercises

– Sit on the floor with one leg extended and the other bent with the knee facing out and your foot resting on the inside of the extended leg. From this position, flex the foot of the straight leg and perform adduction and rotational adduction movements with the foot (3x 20 rotations)

– Sitting in the same position, flex and extend the entire extremity of the foot, maintaining the flexed position for a short period of time and the extended position for approximately 5 seconds (3 x 10 repetitions)

– Push off or jump smoothly with your feet pointing out (heels pointing in, toes pointing out).

– In a squat position, extend your feet making sure they are facing outwards and more open than your knees, so that your butt is able to touch the ground. Bend your legs without lifting your heels off the ground and hold this position for 30 seconds with your arms bent within the space created by your knees. (4 reps with 30 seconds rest between reps)

– Standing, extending your legs as wide as possible, push your hips forward (extroversion of the hips), pull your shoulders back and hold for 30 seconds (3 reps with 30 seconds rest between reps)

– Lying on your stomach with a support that allows only your chest to touch the ground, hold on to something with your hands to maintain a stable position and then stimulate the kick by dividing it into: 1 – recovery upwards from the heels towards the butt with the knees together, 2 – external rotation of the foot, 3 – kick, 4 – close the legs with your feet relaxed (adduction).

– At this point, all you have to do is enter the water and practice the breaststroke kick over small distances (20m-50m) using a board and trying to imitate as much as possible the movements practiced out of the water.

Even when we think we are doing the right movements, we must not forget that our technique can always be improved… enjoy your training exercises!

Is there a specific body type for the sprinter?



Physique is an important factor in helping competitive swimmers chooses their ideal distance, but at the amateur level, it doesn't matter.

Do you prefer short distances, do you prefer training plans full of “short jobs”, and do you also get bored swimming more than 100 meters without stopping? So maybe he's a sprinter, but don't think that means training sessions are going to be a doddle.

As with all strokes of swimming, technique is vital in whatever characteristics you wish to develop, be it speed or aerobic capacity. But as we have already mentioned, each individual detail can make a difference, and even more so when the race is short.

Hypoxia is another important factor, in other words, it means doing speed work when the body is deprived of sufficient oxygen.

Working first with a snorkel and then without breathing is extremely effective and really helps to control and improve your swimming style and position in the water.

This type of training encompasses swimming short distances at maximum breaststroke speed and power.

Speed ​​training requires just the perfect mode of minute, almost agonizing precision.

It is very important to thoroughly warm up dry, using elastic bands and stretching properly before entering the water and then training with the same attention to detail.