Leg movements can be divided into four inseparable stages: sliding, retracting legs, turning feet and kicking water. The adduction of the legs is the beginning of sliding, and the legs begin to sink due to their own weight. At this point, the feet rotate slightly inward, so that the heels are separated, and the calves and feet are as close to the hips as possible. As the leg sinks, the knee joint divides forward. At the end of calf adduction, the included angle between thigh and trunk is 130 degrees to 140 degrees. It is required that the leg retraction route is short and the resistance is small, so as to create powerful conditions for pedaling. Turning feet is the continuation of leg adduction and the beginning of kicking water. With the end of leg retraction, the feet continue to tighten towards the hips, and the thighs rotate inward, so that when the knees are pressed, the calves turn outward, and at the same time the toes turn outward, so that the inner side of the soles of the feet faces the pedaling direction. Kicking water means that after turning the foot, the hips exert force to drive the knees and ankles to straighten out one after another, and the thighs, the inner sides of the calves and the back sides of the soles of the feet make a quick and powerful kick. In the process of kicking, when the legs are gradually close together, press down slightly to form the final whipping action. After kicking the water, the body slides forward inertia, and the legs are together and straight back. The gluteal muscles, quadriceps femoris and gastrocnemius muscles are slightly tense, and the body is in a horizontal posture, ready to close the legs.

The arm movements of breaststroke can be divided into four movements: catching water, paddling, closing hands and extending arms. Grab the water and slide immediately, keep your shoulders stretched forward, rotate your arms inward, turn your arms and palms outward, bend your wrists, and separate your hands to push the water downward. When your palms and forearms feel pressure, start paddling. Then grab the water and start to accelerate the paddling. The paddling direction is sideways, downward and inward. When paddling, the elbow is kept in a high position, and the angle of forearm and upper arm is constantly changing during the whole paddling process, and the elbow bends nearly 90 degrees in the main stage of paddling. Closing the hand is a continuation of paddling, which can produce upward force and forward force. The arm quickly retracts inward and upward from the front and bottom of the jaw, the palm turns inward from the back, and the elbow is lower than the hand. The upper arm should not exceed the extension line of two shoulders. Try to put the arm in the projection of two bodies to reduce the resistance of water to arm extension. Then stop, continue to push the elbow and extend the arm, palm down, both arms relax, extend the shoulder first and then the elbow, both arms first and then forward, keep the body streamlined, and resume the sliding posture when the arm is straight.

To sum up, breaststroke has eight high-value decomposition movements: closing legs, turning feet, kicking legs, sliding, grabbing water, paddling, closing hands and stretching arms, which are worth practicing every time.