Kicking is one of the most important aspects of swimming, yet it’s often overlooked or misunderstood.
A strong, efficient kick can propel swimmers forward, stabilise their body position, and reduce overall drag. But kicking too much can be energy-intensive and tire the legs quickly.
Mastering proper leg movements for each stroke is a game-changer, regardless of a swimmer’s experience in the waters.
This guide will explore how to kick in swimming, explain stroke-specific techniques, and provide tips for improving power and efficiency in the water.
Why Proper Kicking Technique Matters
Before diving into specific strokes, it’s important to understand the role of the legs while swimming:
- Propulsion: Kicking provides forward momentum, particularly in freestyle and butterfly strokes.
- Balance: A controlled, rhythmic kick stabilises the body and helps maintain a horizontal position.
- Efficiency: Proper kicking ensures that energy is used effectively, preventing fatigue.
Incorrect kicking—like bending the knees too much or creating excessive splashing—can cause unnecessary drag and slow swimmers down.
How to Kick When Swimming: Stroke-Specific Techniques
1. Freestyle (Front Crawl) Kick
The freestyle kick, also known as the flutter kick, is characterised by small, continuous movements originating from the hips:
- Body Position: Keep the legs extended and streamlined in line with the body.
- Hip Movement: The kick begins at the hips, not the knees. Avoid large or jerky motions.
- Ankle Flexibility: Maintain flexible ankles to produce a fluid, whipping motion. Pointing the toes slightly enhances propulsion.
- Rhythm: For optimal efficiency, most swimmers use a 6-beat kick (3 kicks per arm stroke), but beginners may start with a 2-beat kick.
Tip: Practise freestyle kicks using a kickboard to isolate leg movements. Short fins can help improve ankle flexibility and kicking strength.
2. Breaststroke Kick
The breaststroke kick, often referred to as the whip kick, is unique and provides the main source of propulsion during this stroke:
- Setup: Draw the heels towards the hips while keeping the knees close together.
- Whip Motion: Extend the legs in a circular, outward motion, finishing with the soles of the feet pressing against the water.
- Glide Phase: After completing the kick, bring the legs together and straighten the body to maximise forward glide.
Tip: Focus on generating power from the inside of the feet and avoid kicking too wide, which wastes energy.
3. Butterfly Kick
The butterfly kick, also known as the dolphin kick, is an undulating motion that requires coordination of the hips, core, and legs:
- Wave-Like Motion: Start the kick from the chest and hips, letting the motion flow through the thighs and into the feet.
- Leg Position: Keep the legs close together with pointed toes. The knees bend slightly but do not dominate the movement.
- Timing: Perform two dolphin kicks per arm stroke cycle—one during the catch and one during the pull phase.
Tip: Practising dolphin kicks underwater after pushing off the wall helps build strength and improves technique
4. Backstroke Kick
The backstroke kick mirrors the flutter kick used in freestyle but with the swimmer facing upward.
- Body Alignment: Keep the body flat and horizontal, with the hips close to the water’s surface.
- Small Kicks: Use quick kicks initiated from the hips, with minimal knee bending.
- Ankle Flexibility: Point the toes and maintain relaxed ankles to create smooth movements.
Tip: Use a snorkel during backstroke drills to focus on leg technique without worrying about breathing.
5. Sidestroke Kick
The sidestroke uses a scissor kick to provide propulsion, alternating between an open and closed leg position:
- Setup: Extend one leg forward and the other leg backwards, like opening a pair of scissors.
- Power Phase: Snap the legs together forcefully to push against the water.
- Streamlined Glide: After the kick, extend the body and legs straight to maximise forward movement.
Tip: Practise slow, deliberate kicks to master the timing and generate smooth propulsion.
6. Elementary Backstroke Kick
The elementary backstroke combines a frog-like kick with a gentle glide:
- Setup: Bend the knees and bring the heels towards the hips while keeping the knees apart.
- Push Phase: Press the feet outward circularly like a breaststroke whip kick.
- Finish: Snap the legs and straighten the body into a streamlined position.
Tip: Focus on slow, controlled kicks that allow for a long glide phase, making this stroke ideal for recovery.
Mistakes To Avoid When Learning How To Kick In Swimming
When learning how to kick when swimming, beginners often develop habits that reduce efficiency and make swimming harder than it needs to be. By understanding and correcting these common mistakes, swimmers can improve their technique, conserve energy, and achieve better results in the water.
1. Kicking From The Knees
One of the most common mistakes beginners make is kicking primarily from the knees. Overbending the knees creates a bicycling motion rather than a proper swimming kick. This reduces propulsion and increases drag, as the bent knees act as a barrier against the water.
Solution:
- Focus on initiating the kick from the hips, not the knees.
- Keep the legs relatively straight with a slight knee bend for a natural, fluid motion.
- Visualise a whip-like movement flowing from the hips through the knees and ankles, finishing with pointed toes.
- Practise flutter kicks with a kickboard, making sure to minimise knee bending.
2. Stiff Ankles
Tight, rigid ankles are another common problem. In swimming, the ankles act like fins, and stiff ankles create unnecessary resistance instead of generating forward motion. Beginners often keep their feet flexed or tense, which acts like a brake in the water.
Solution:
- Relax the ankles and allow them to remain flexible throughout the kick. Pointing the toes slightly helps streamline the movement.
- To increase mobility, perform ankle flexibility exercises on land, such as toe-pointing and ankle rotations.
- Train with short swim fins to encourage proper ankle movement and build muscle memory for a natural, flexible kick.
3. Splashing Excessively
Many beginners believe that creating big splashes means they’re kicking powerfully. However, splashing is counterproductive, as it wastes energy and creates turbulence that slows swimmers down. A proper kick stays mostly underwater, where it can generate the greatest propulsion.
Solution:
- Keep the kicks small, controlled, and beneath the water’s surface.
- Focus on minimising splashes while maintaining a steady rhythm.
- Practise kicking with a snorkel or in front of a mirror poolside to monitor splash size and make adjustments.
4. Irregular Rhythm
An inconsistent or overly frantic kicking rhythm can disrupt the swimmer’s balance and overall stroke efficiency. Irregular kicks often lead to fatigue and prevent swimmers from maintaining smooth, forward momentum in the water.
Solution:
- Aim for a steady, rhythmic kick that synchronises with arm movements. For example, a 6-beat kick (three kicks per arm stroke) is widely recommended for balance and efficiency in freestyle.
- Practise counting kicks to develop a rhythm. For beginners, starting with a slower 2-beat kick can help build control.
- Use drills such as streamlining kicking on your front or back to focus on developing a steady leg rhythm.
5. Over-kicking And Fatigue
Some swimmers overcompensate for poor technique by kicking too hard and too often, leading to rapid fatigue. Over-kicking consumes much energy but doesn’t always translate into better propulsion. Instead, it can disrupt the overall balance and flow of the stroke.
Solution:
- Prioritise technique over speed. Kicking should support the stroke, not dominate it.
- Focus on small, efficient kicks that conserve energy while contributing to propulsion.
- Use drills like vertical kicking or kicking with a snorkel to improve leg strength and efficiency without unnecessarily tiring your legs.
6. Poor Body Position
If the swimmer’s body position is too low or unbalanced, it can lead to ineffective kicking. Sinking hips force swimmers to kick harder just to keep the body afloat, which wastes energy.
Solution:
- Maintain a streamlined body position, keeping the hips close to the water’s surface.
- Engage the core muscles to stabilise the body and reduce drag.
- Use drills such as streamlined kicks and balance drills to improve body position and support proper kicking mechanics.
7. Neglecting Kick Coordination With The Stroke
Beginners often focus on the arms and neglect proper coordination between the arms and legs. A poorly timed kick can throw off the stroke’s balance and rhythm, reducing overall efficiency.
Solution:
- Practise stroke-specific drills that synchronise kicks with arm movements. For example, in freestyle, coordinate two or six kicks per arm cycle.
- Perform “catch-up” drills or slow-motion swimming to focus on coordinating the legs with arm pulls.
- Use swim fins to exaggerate kicks and better understand their role in supporting the stroke.
How to Kick When Swimming Efficiently: Final Tips
So, we talked about the common mistakes beginners make. But what do we do to improve the kicking efficiency in the waters? Here’s how:
1. Use Your Core
A strong core is fundamental for stabilising the body and supporting effective kicking. Many beginners underestimate the role of the core (muscles located deep in the back and abdominals), focusing solely on their legs.
However, the core is the connection between the upper and lower body, allowing for better balance and streamlined movement.
How to engage the core while swimming:
- Tighten the abdominal muscles slightly to keep the torso stable and aligned.
- Avoid excessive side-to-side body movements, which create drag and disrupt the kick.
- Practise drills like streamline glides or flutter kicks on your back to activate core muscles while maintaining a straight body position.
- Incorporate core-strengthening exercises such as planks, side planks, and leg lifts on land to develop the muscles needed for stability in the water.
2. Stay Relaxed
Tension in the legs is one of the most common barriers to an efficient kick. Stiff, rigid movements often lead to splashing, increased drag, and wasted energy. The goal is maintaining a relaxed, fluid motion to keep the kicks smooth and controlled.
How to stay relaxed while kicking:
- Focus on keeping the ankles loose and flexible. Tight ankles act like brakes, slowing down forward momentum.
- Avoid overthinking each kick—trust the natural motion of your legs.
- Practise slow, deliberate kicks to build muscle memory for relaxation. Using fins can help swimmers achieve a more natural kicking rhythm.
- Perform sculling drills combined with light flutter kicks to encourage fluid, controlled movements.
Staying relaxed reduces fatigue and allows the body to move efficiently, even during longer swims.
3. Focus On Timing
Proper kick timing is essential for maintaining balance and maximising efficiency. An uncoordinated kick can throw off the rhythm of the entire stroke, making swimming feel awkward and exhausting. Swimmers need to synchronise their kicks with arm movements to create a balanced, streamlined flow.
Tips for improving kick timing:
- Freestyle: For distance swimming, use a 6-beat kick (three kicks per arm cycle) or a 2-beat kick. Ensure the kicks are small and consistent to complement the arm pulls.
- Butterfly: Focus on two dolphin kicks per stroke cycle—one during the arm catch and another during the pull. This helps generate momentum during the stroke’s glide phase.
- Backstroke: Maintain a steady flutter kick that matches the arm rhythm, keeping movements smooth and controlled.
- Practise catch-up drills or slow-motion swimming to improve the timing of kicks and arm movements.
- Use a snorkel to isolate kick timing without worrying about breathing.
When kicks are well-timed, they support the stroke, improve body alignment, and make swimming feel more natural.
4. Build Endurance
Strong, efficient kicking requires stamina. For many swimmers, the legs tire quickly because the muscles are not conditioned for prolonged activity. Building endurance ensures the kick remains steady and powerful throughout the swim, especially during longer distances.
Ways to build kicking endurance:
- Incorporate Kicking Sets: Add dedicated kicking drills to every swim session. For example, swim 4 x 50 metres with a kickboard, focusing on maintaining a steady pace.
- Interval Training: Alternate between short bursts of fast, intense kicking and longer sets of controlled, steady kicking. This improves both power and endurance.
- Vertical Kicking: Tread water in a vertical position using only kicks. Start with 30-second intervals and gradually increase the duration as stamina improves.
- Use Equipment: Short fins help build leg strength while improving technique. Kickboards allow swimmers to focus on the legs without using their arms.
- Consistency: Regular practice is key. Including 10–15 minutes of focused kicking in every swim session will lead to gradual improvement over time.
Building kicking endurance strengthens the legs and trains the body to maintain efficiency under fatigue, helping swimmers sustain performance during long swims.
Conclusion On How To Kick In Swimming
Learning how to kick in swimming is a key skill that helps you move faster, stay balanced, and swim more smoothly.
By keeping your core strong, relaxing your legs, timing your kicks well, and building endurance, you’ll develop a kick that works with your stroke, not against it.
If you want to improve your swimming skills, Swimwerks is here to help. Their experienced instructors provide simple, effective lessons for swimmers of all ages and levels.
Whether you’re just starting or want to fine-tune your technique, Swimwerks offers personalised coaching to help you swim better and feel more confident in the water.
Take the first step to becoming a better swimmer with Swimwerks today!
Frequently Asked Questions About How To Kick In Swimming
What Is The Best Way For Beginners To Practise Kicking?
Start using a kickboard to isolate your legs and focus on proper technique. Keep the kicks small, relaxed, and rhythmic below the water’s surface.
Is It Better To Kick Fast Or Slow When Swimming?
It depends on the stroke and your swimming goal. For short sprints, a faster kick provides more power. For distance swimming, a slower, steady kick helps conserve energy.
What Is The Difference Between A Flutter Kick And A Whip Kick?
The flutter kick involves continuous, small up-and-down movements (freestyle and backstroke), while the whip kick uses a circular motion (breaststroke).
How Do I Strengthen My Legs For Swimming?
Perform drills like vertical kicking, streamlined kicks, and kickboard exercises. Land-based workouts like squats and lunges can also help.
Is It Normal For My Legs To Feel Tired When Kicking?
Yes, especially for beginners. Building leg strength and practising proper technique will reduce fatigue over time.
How Often Should I Practise Kicking Drills?
Include kicking drills in every swim session, dedicating 10–15 minutes to focused practice.
