This drill helps you maintain your balance in the water while kicking. Flutter kick in a streamlined position on your back. You need to stay high in the water to minimise resistance, kick from the hips and hold a tight streamline.

How to do it 

• Push off in streamline on your back: hands on top of each other, arms are stretched above you


• Keep your chest up en lift your chin, looking straight up. This will help you with your high body line


• While engaging your core, try to kick as easy possible

Focus points 

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


• Keep your hands in the water or at the surface, don’t lift them out of the water, you will lose your body line


• Let your head rest a little bit on your upper arms and try to push your hips towards the surface

Coach tip

This drill is not only beneficial for your backstroke, but also helps you in other strokes. Since this drill requires you to keep your core engaged while kicking in streamline, you are working multiple different muscles. This makes your core stronger, which helps your swimming in general.