The most important aspect of the kick is in finishing with the toes pointing to the bottom of the pool and the soles of the feet coming together. The feet are also kicked downward from the water surface, not straight back. Gradually accelerate the feet until the soles and ankles come together. Kicking as described and pressing downward with the chest will cause the hips to rise. Recover the legs with minimal resistance by bringing the feet to the buttocks rather than pulling the knees forward underwater.
Timing is the key to a powerful and efficient breaststroke.
Beginners may prefer the glide pattern, which is characterized by a brief pause after the kick when the arms are fully extended. The continuous pattern involves beginning the outsweep at the completion of the kick. This style is not recommended due to the lack of propulsion in the out-scull just after the kick. Overlap timing involves beginning the outsweep while the legs are coming together at the finish of the kick. Most fast breaststrokers will use overlap timing to reduce the period of deceleration following the kick and the insweep of the arms.