1. Sit on the floor or stool, with your torso leaning back and your hands supporting the floor (stool). Keep your legs together and straight, lift your legs slightly, take a deep breath and hold your breath. Slowly retract your legs and knees outward. At the beginning of leg contraction, the soles of the feet are slightly everted. Bend your hips and knees, tighten your legs close to your hips, then kick your legs back together without stopping, and exhale through your nose and mouth. When pedaling, you should hit the ground with your feet. In the first half of the kick, the sole of the foot is perpendicular to the longitudinal axis of the body. Finally, the soles of the feet are straightened as fast as whipping, and the legs are suspended after straightening. Exhale quickly and exercise continuously.

2, into the water, waist-deep, take a deep breath, prone in the water, face into the water, arms stretched forward. When the legs are retracted, the knees are shoulder-width apart, and the soles of the feet are retracted along the water. Then, your feet should be symmetrical, and you should do a semi-circular accelerated kick backwards and downwards until the action is over and your legs are close together. When doing this, push the soles of the feet and the inside of the feet backwards to catch water. After kicking the water, the legs stop for a while, and the athletes slide on the water by acceleration. Also, remember the important thing: never pout. Otherwise you can't swim fast when you pedal.

3. Lie prone on the bench and imitate breaststroke leg movements at medium and slow speed. Get out of the water and learn leg movements. Push the pool wall or bottom to slide, stretch your arms forward, raise your head so that your mouth is above the water, and do breaststroke leg movements. Be careful not to stretch your arms too far forward, and let your legs move smoothly except when they are close together. Grab the handrail by the pool or help your partner do breaststroke leg movements.