Lift, Flex, Push (progression)
Definition: A breaststroke kick progression built on flexing, lifting and flexing, and finally pushing on the water. Sometimes called the “whip” kick because the feet accelerate like a whip by snapping the legs and squeezing the knees. Primary focus for new learners: Flex.
Core cues:
- Begin with legs extended straight.
- Bend the knees and feet down.
- Flex toes to outside (away from each other).
- Circle and Squeeze feet together back to start.
- Go slow. Repeat each step many times.
- Pause in this position for a few beats.
- Prolong or exaggerate the glide after the kick.
Coach interpretation:
- Flex toes to outside (away from each other): watch for the toes turning away from each other.
- Circle and Squeeze feet together back to start: watch the feet circle and squeeze back together to the start.
- Pause in this position for a few beats: hold the lift and flex position for a few beats before continuing.
- Prolong or exaggerate the glide after the kick: extend the glide after the single kick.
Teaching strategy:
Siting on the side. Use the edge of the pool or a bench. Learners sit with their butt on the edge so that they’re almost falling in. Lean backwards and support body with hands. Begin with legs extended straight. Bend the knees and feet down. Flex toes to outside (away from each other). Circle and Squeeze feet together back to start. Build the feeling of flex, lifting and flexing, and finally pushing on the water. Go slow. Repeat each step many times. Once learners understand flex, aim attention on the inside of the feet pushing against the water as the legs extend. After flex and lift & flex are mastered begin providing opportunity for learners to PUSH the water with the inside of their feet. Encourage swimmers to feel the power and strength of a single breaststroke kick.
Common errors and corrections:
- Not specified in the source.
Progression:
SL + Flex: Do a streamline and hold “flex” for a few body lengths. SL + Lift & Flex: Do a streamline then lift the feet up, and flex them. Pause in this position for a few beats. Single kick with an exaggerated glide: After flex and lift & flex are mastered begin providing opportunity for learners to PUSH the water with the inside of their feet. SL + 1 BR K: Push off in streamline (no kick) at the surface remain in streamline or move to Position 11, then do a single breaststroke kick.
Short verified cues (confirmed present; check by eye): “Siting on the side”