Drill Guides & Videos
Coaching cues for every drill, with selected demonstrations where available.
50
Bible drills
6
skill areas
10
selected demonstrations
Kick & UDK
8 drills
Vertical Kicking (No Arms)
UDK · Breakers Bible p. 44
Upright in deep water; kick to stay above surface; arms folded.
Both upbeat and downbeat; kick power; ankle flexibility.
Stay up - kick up and kick down with equal power.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Vertical Kicking (Arms Up)
UDK · Breakers Bible p. 44
Same as vertical kicking; add arms raised out of water.
Kick power without arm assist; maximum effort.
Your legs are holding you up - make them earn it.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Streamline Kick
All / UDK · Breakers Bible p. 45
Hold a tight streamline while kicking. Keep underwater segments short and coach-supervised; surface and breathe as needed.
Streamline alignment; controlled kick; relaxed body position.
Arrow shape, easy control. Never hyperventilate or compete to stay underwater longer.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
Search results are not reviewed by Breakers.
Board Kick
All · Breakers Bible p. 45
Arms on kickboard; flutter kick for freestyle/backstroke.
Kick mechanics in isolation; beat pattern; ankle flexibility.
Small, fast kicks - knees barely bend.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Side Kick
Freestyle / Backstroke · Breakers Bible p. 45
Kick on side; bottom arm extended; top arm at hip.
Side-body position; rotation reference for freestyle.
Hip up, shoulder down - you're a torpedo on your side.
Kicking on Your Side · U.S. Masters Swimming Source guide
This demonstration keeps both arms by the sides. The Breakers version above extends the bottom arm.
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UDK with Fins
UDK · Breakers Bible p. 45
Practice controlled dolphin kick with fins under direct coach supervision. Surface and breathe as needed; recover fully between efforts.
Increased amplitude feedback; ankle flexion; full-body wave.
Feel the fins pull - now try to generate that without them.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
Search results are not reviewed by Breakers.
UDK Without Fins
UDK · Breakers Bible p. 45
Practice short dolphin-kick segments without fins under direct coach supervision. Surface and breathe as needed; recover fully between efforts.
Dolphin-kick mechanics; body alignment; efficiency.
Make each kick smooth and controlled. Do not extend your breath-hold to reach a distance or kick-count target.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
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Resisted UDK
UDK · Breakers Bible p. 45
Tubing around waist; UDK against resistance.
Kick power production; loaded hip drive.
Drive from your hips against the resistance - feel the power.
Written guide. No demonstration selected for this drill yet. Use the setup and coaching cues above.
Search results are not reviewed by Breakers.