Name
BR Kicks on Back (No Knees Breaking Surface)
One-Liner
Do 4 breaststroke kicks on your back where your knees never touch the surface.
Success Criteria
Complete 4 full breaststroke kicks on your back without your knees breaking the water's surface at any point.
Failure Criteria
Any knee breaks the surface during the 4 kicks.
Core Skill
Breaststroke kick technique, body position, and core control on the back.
Who
Swimmers who have a basic breaststroke kick and can float on their back. Best for intermediate to advanced swimmers working on kick refinement.
What
This challenge tests a swimmer's ability to keep their knees submerged while performing a breaststroke kick on their back. It reinforces proper knee bend and hip position, preventing the common mistake of lifting the knees too high.
How
Have the swimmer lie on their back in a streamlined position. They perform a breaststroke kick (bend knees, turn feet out, squeeze legs together) while keeping their knees below the water surface. The challenge is to complete 4 consecutive kicks without any knee breaking the surface. The video below demonstrates the correct form.
Difficulties Instructors Might Face
Swimmers may struggle to keep their knees down because they lack core stability or are used to a wide, sweeping kick. Encourage a narrower knee bend and a tighter kick. Some swimmers may also lift their head, which causes the hips to drop and knees to rise. Remind them to keep their head back and eyes looking up.