Breaststroke kick on your back

The purpose of utilizing this drill is to help develop strong symmetrical breastroke kick.  Focus on your knees being positioned under the surface in a straight horizontal line from shoulder to knee as you push off the wall on your back hands at your sides and slightly behind you. Bend your knees drawing your heels back, rather than folding at the hips,  to the point where you touch your fingertips. Focus solely on turning the feet outward using a rounded sweep with your feet finishing as they snap together behind the body. As in the diagram above when the knees come out of the water then you are folding t the hips and allowing your body to sink creating greater body drag and less forward motion. Therefore it is very important to maintain a horizontal position with your knees under the water to maximize your forward motion.