Rebecca Soni Breaststroke Wall Kicks, 92 per 45 seconds (Video)

Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.

In this #swimisodes, Coach Gary Hall challenges Olympic champ Rebecca Soni do our favorite breaststroke speed swim drill, a 45 second Breaststroke Wall Kick. Stroke rate for breaststroke is quite variable, particularly for the 200. Regardless, the speed at which the legs are drawn forward and push backward to provide propulsion is critical. The legs must be drawn forward quickly in order to minimize the time in a very unfavorable drag position and they must accelerate backward quickly in order to generate more propulsion. One of the ways to improve strength in the Breaststroke kick is challenging yourself to do as many Wall Kick breaststroke kicks as you can in 1 minute. The breaststroke wall kick isolates the movement and allows the swimmer to feel the speed of the feet and legs kicking backward to create propulsion. Many breaststrokers think about kicking back as fast as they can, but it is also important to bring the feet up as quickly as possible. This takes practice. The point in the breaststroke with the highest frontal drag and where any swimmer, including Kevin Cordes, Brendan Hansen, and Adam Peaty, drops his speed to almost zero is when the legs are drawn forward. Combined with the Breaststroke wall kick test, we can measure the effectiveness of the breaststroke kick using velocity meter technology when you come to The Race Club.

Challenge yourself to 3 rounds of 45 second breaststroke wall kick and each round find a way to improve upon the last round. In this #swimisodes, you can clearly see where Olympic Gold Medalist and world record holder, Reb Soni puts on the brakes by coming up high for a breath and bringing her feet up, in setting herself up for the strike phase. With her low back flexibility, an amazing talent and a lot of kick speed work, she is an expert at reducing the necessary drag in breaststroke as much as possible. Breaststroke is a stop and go stroke and the fastest swimmers reduce drag and use a high kick rate. It’s no surprise that Rebecca Soni holds the Race Club record for number of kicks in 45 second breaststroke wall kick test. Watch to find out how many she did on her visit to The Race Club…

Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)

Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)

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4 Comments on "Rebecca Soni Breaststroke Wall Kicks, 92 per 45 seconds (Video)"

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Thank you for this??

So 3 rounds of 45 sec, about how much rest between rounds? Thanks!

Did this with my age group kids and they loved it. Tried it myself too – tough! As part of a circuit 4 rounds of :45 on :15 off worked the legs to failure easily. Also 1:1 rest ratio :45/:45 kept intensity high for kids another time we tried it. Really great exercise and nice to mix it up!

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About Gold Medal Mel Stewart

Gold Medal Mel Stewart

MEL STEWART Jr., aka Gold Medal Mel, won three Olympic medals at the 1992 Olympic Games. Mel's best event was the 200 butterfly. He is a former World, American, and NCAA Record holder in the 200 butterfly. As a writer/producer and sports columnist, Mel has contributed to Yahoo Sports, Universal Sports, …

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