With this drill you train the propulsion and technique of the kick. On your back, start kicking with both arms by your side. A good kicking technique is driven from the hips rather than from the knees. While your knees bend slightly, your ankles and feet should feel relaxed at all times, creating propulsion. 

How to do it 

• Kick on your back and keep your arms by your side, lift your chin


• With the instep of your foot, try to kick the water up to the surface, while keeping your knees under water


• You can also do this drill while holding a kickboard on top of your upper legs to make sure your knees don’t come out of the water too much

Focus points 

• Create propulsion with your feet and bend your knees slightly. Drive the kick from your hips all the way up to your toes


• Keep a constant rhythm while pushing your hips up


• Lift your chest and chin up and keep your head still

Coach tip

Alternate this drill with backstroke kick in streamline and swimming backstroke. Training your kick takes some time, but with some patience and practice you will feel your kick getting stronger and stronger.