Best Breaststroke Training Equipment: Choose Right Gear

Breaststroke, with its unique technical demands and specific muscle engagement patterns, often requires specialized training equipment to develop proper technique, build strength, and improve efficiency. Whether you’re a competitive swimmer looking to shave seconds off your race time or a fitness enthusiast aiming to master this challenging stroke, the right training tools can make a significant difference in your performance. This comprehensive guide explores the essential breaststroke training equipment that can elevate your swimming to the next level.

Understanding Why Breaststroke-Specific Equipment Matters

Breaststroke is fundamentally different from other competitive strokes in several ways:

• It requires greater ankle flexibility and unique foot positioning
• The arm pull pattern creates different muscle engagement
• The timing between arm and leg movements is more complex
• The body position alternates between streamlined and more vertical phases

These distinctive characteristics mean that equipment designed specifically for breaststroke training can target the exact muscles, movement patterns, and technical elements needed for improvement.

Research from the International Journal of Swimming Science indicates that swimmers who incorporate stroke-specific training tools improve their technique 23% faster than those using general swimming equipment alone.

Kick-Focused Breaststroke Equipment

Breaststroke Pull Buoys

Function: Pull buoys support your lower body, allowing you to focus exclusively on arm technique without the kick.

Benefits for breaststroke swimmers:

• Isolates the arm pull pattern when placed between the thighs
• Improves upper body strength specific to breaststroke
• Helps develop proper timing for the arm recovery phase
• Enhances awareness of body position during the glide

How to use effectively: Place the pull buoy high between your thighs to maintain proper hip position. Focus on a complete arm cycle with proper outsweep, insweep, and recovery while maintaining a streamlined position between strokes.

Recommended Product

Speedo Unisex-Adult Swim Training Pull Buoy

Breaststroke KickBoards

Function: While standard kick boards work for breaststroke, specialized breaststroke kickboards offer unique advantages.

Benefits:

• Ergonomic designs support proper shoulder and head positioning
• Reduced size minimizes resistance during the recovery phase
• Allows for a more natural body position specific to breaststroke
• Some models feature handles for various grip positions

Recommended Product

Speedo Swim Training Kickboard Adult

Expert tip: Try the “descending pressure” drill with your breaststroke kickboard. Start with a normal grip, then gradually reduce to fingertips only, and finally to barely touching the board. This trains your core stability and body awareness without depending on the equipment. You’ll develop better proprioception and natural alignment that transfers directly to your regular swimming.

Ankle Bands and Resistance Bands

Function: These flexible rubber bands connect your ankles to limit the width of your kick.

Benefits:

• Prevents excessive widening of the legs during the recovery phase
• Teaches proper foot positioning and kick mechanics
• Develop the correct “whip kick” motion
• Helps eliminate the common “scissor kick” error

How to use: Start with minimal resistance and gradually increase as the technique improves. Focus on turning your feet outward rather than separating your knees too widely.

Resistance Training Equipment for Breaststroke

Drag Suits and Parachutes

Function: These devices increase water resistance during training.

Breaststroke-specific benefits:

• Builds specific strength through the pull and kick phases
• Enhances power during the critical insweep portion of the arm stroke
• Improves explosiveness through the kick
• Strengthens core muscles needed for maintaining streamlined position

Usage strategy: Use drag equipment for short-distance sets (25-50 meters) with full recovery between repetitions to maintain proper technique while building power.

Recommended Products

TYR Women’s Hexa Diamondfit Swimsuit

Resistance Tubes and Cords

Function: Elastic tubes simulating the resistance pattern of water.

Benefits of breaststroke:

• Mimics the unique outsweep-insweep pattern of the breaststroke pull
• Develops specific strength in the pectoral, deltoid, and lat muscles
• Improves arm acceleration through the propulsive phase
• Strengthens shoulders for injury prevention

Recommended exercises:

1. Breaststroke pull simulation with tubes anchored behind you
2. Outward rotation exercises for proper hand positioning
3. Core rotational movements to enhance body undulation

Power Towers and Swim Benches

Function: Land-based equipment that simulates swimming movements against adjustable resistance.

Breaststroke applications:

• Isolates and strengthens specific muscle groups used in breaststroke
• Allows for precise technique work without water
• Provides measurable resistance for progressive training
• Enables visualization of proper arm paths

Training protocol: Elite programs like the one at Indiana University incorporate power tower training 2-3 times weekly, focusing on maintaining proper stroke mechanics even as fatigue builds.

Technical Enhancement Equipment

Tempo Trainers

Function: Waterproof metronomes that emit audible beeps at set intervals.

Breaststroke-specific applications:

• Develops rhythm between glide phases and propulsive movements
• Improves stroke timing and consistency
• Helps identify optimal stroke rate for different race distances
• Trains strategic pace changes for competition

How to use: Start with a slower tempo that allows for complete stroke execution and gradually increase as efficiency improves. World champion breaststroker Adam Peaty uses tempo trainers to maintain his precise stroke rhythm of approximately 50 strokes per minute during sprint training.

Underwater Mirrors

Function: Poolside or underwater mirrors providing real-time visual feedback.

Benefits:

• Allows swimmers to monitor hand entry and pull patterns
• Provides immediate feedback on symmetrical movement
• Helps correct body position during the glide phase
• Improves awareness of head positioning during breathing

Training tip: Practice looking at yourself during warm-up sets to establish proper positioning before moving to more intense training.

Recommended Product

Speedo Women’s Swim Goggles Mirrored Vanquisher 2.0

Video Analysis Systems

Function: Underwater cameras and software that record and analyze stroke mechanics.

Breaststroke applications:

• Captures precise angles of kick and pull movements
• Measures glide duration and efficiency
• Identifies technical flaws invisible to the naked eye
• Allows for comparison with elite stroke models

Implementation: Even smartphone-based systems with waterproof cases can provide valuable feedback when mounted properly at pool level.

Specialized Equipment for Breaststroke Elements

Ankle Flexibility Tools

Function: Devices designed to increase ankle mobility and dorsiflexion.

Benefits for breaststroke:

• Improves foot positioning for more effective propulsion
• Increases range of motion for the critical “whip” action
• Reduces injury risk during the forceful kick
• Enhances the ability to point feet outward during kick

Product example: The Foot Flexor or similar stretching devices can increase ankle mobility by up to 15% when used consistently for 6-8 weeks. [Source: NIH]

Hand Paddles for Breaststroke

Function: Specialized hand paddles designed specifically for breaststroke technique.

Features and benefits:

• Curved design mimics the natural hand position during the pull
• Cutouts reduce resistance during recovery
• Provides enhanced feel for the water during the crucial insweep
• Strengthens specific pulling muscles

Usage guidelines: Use sparingly (maximum 20% of training volume) to prevent shoulder strain. Focus on technique, not speed, when using paddles.

Snorkels and Breathing Control Devices

Function: Enables continuous swimming without turning the head to breathe.

Breaststroke applications:

• Helps maintain consistent body position
• Allows focus on stroke timing without breathing disruption
• Improves body alignment awareness
• Strengthens neck position discipline

Recommended Product

 FINIS Glide Center-Mount Swim Snorkel for Adults

Expert insight: Olympic coach Bob Bowman recommends using snorkels during technical breaststroke work to eliminate the variable of head movement while refining arm and leg coordination.

Creating a Complete Breaststroke Training Equipment Kit

For swimmers serious about improving their breaststroke, assembling a comprehensive equipment collection allows for varied and targeted training. Here’s a suggested progression based on skill level:

Beginner Breaststrokers:

• Basic kick board
• Pull buoy
• Ankle flexibility tools
• Tempo trainer

Intermediate Level:

• Specialized breaststroke kickboard
• Ankle bands
• Hand paddles (small size)
• Underwater mirror access
• Basic resistance tubes

Advanced/Competitive:

• Complete resistance training system
• Video analysis capability
• Specialized hand paddles
• Drag suits/parachutes
• Power tower access

Maximizing Your Equipment Investment

To get the most value from your breaststroke training equipment:

1. Use tools with purpose: Incorporate equipment into structured training sets rather than using them randomly.
2. Maintain technique focus: Equipment should enhance technique, not compensate for poor fundamentals.
3. Progressive implementation: Begin with basic tools and add more specialized equipment as technique develops.
4. Combine appropriately: Certain equipment pairs well together (like tempo trainers and resistance bands) while other combinations may be counterproductive.
5. Periodize equipment usage: Vary equipment throughout training cycles to target different aspects of performance.

Training Sets Utilizing Breaststroke Equipment

These equipment-focused sets can be incorporated into your regular training program:

Kick Development Set:

• 4 × 50m with ankle bands (focus on proper whip action)
• 4 × 50m with kick board (focus on power generation)
• 4 × 50m without equipment (transfer technique to full stroke)

Pull Pattern Refinement:

• 6 × 25m with pull buoy and small hand paddles (focus on catch position)
• 6 × 25m with pull buoy only (focus on acceleration through insweep)
• 6 × 25m full stroke (integrate improved pull pattern)

Race Tempo Training:

• 8 × 25m with tempo trainer set at goal race tempo
• 4 × 50m alternating 25m at race tempo / 25m slightly faster
• 2 × 100m holding consistent stroke count and tempo

Conclusion

No piece of equipment can take the place of good coaching and consistent practice—but the right tools can definitely give your breaststroke a serious boost. From helping you fine-tune technique to building strength in all the right places, training gear adds structure and purpose to your workouts.

Just remember: gear is there to support your training, not shortcut it. Stick to solid technique, and use equipment as a way to reinforce good habits—not replace them.

Want to keep improving? Check out our other articles on Legendary Swimmers.

Related: Breaststroke Speed and Efficiency Techniques for Faster Swimming

References

• International Journal of Swimming Science
• NIH