Kicking Techniques

Flutter kick (freestyle & backstroke)

• Small, continuous kicks from the hips, not knees.
• Legs should stay straight but loose.
• Ankles relaxed, toes pointed.
• Keep kicks within the water line — no big splashes.
• Try vertical kicking for strength practice.

Frog kick (breaststroke)

• Legs pull in (heels toward butt), then kick out and around in a circular motion.
• Finish with legs snapping together and gliding.
• Key is timing: pull, breathe, kick, glide.
• Avoid letting knees go too wide — this causes drag.

Dolphin kick (butterfly & underwater)

• Wave-like kick that begins from the chest/core, travels through hips to toes.
• Feet stay together and move like a fish tail.
• Used in butterfly stroke and underwater streamline after push-offs.
• Practice with arms extended in streamline to feel rhythm.

Kickboard drills

• Use a kickboard to isolate leg movement and practice technique.
• Helps build leg strength and improve propulsion.
• Drills:
  • Front flutter kick
  • Side kick with breathing
  • Vertical kick (no board)
  • Dolphin kick on back/front

Common kick mistakes and fixes

• ❌ Bending knees too much – Fix: Kick from hips.
• ❌ Rigid ankles – Fix: Relax ankles and point toes.
• ❌ Splashing too much – Fix: Reduce kick size.
• ❌ Sinking legs – Fix: Engage core and improve body position.
• ❌ Kicking too fast – Fix: Match kick rhythm with stroke.