This week at swimgym KICK & PULL

Every week we provide you with new training goals, coach tips and a skill video to make you a better and faster swimmer. Watch the weekly video and read the SwimGym blog.

Kicking hard without going anywhere, can’t speed up or get tired after just one lap? You are probably making one (or all) of these common kicking mistakes. 

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Skills & drills Single Leg Flutter Kick

This drill will help improve the propulsion of your kick and will improve your strength and technique at the same time. Swim freestyle kick using a kickboard but add a kick sequence. 5 kicks with just one leg, then kick 5 times with the other leg, and so forth. 

How to do it 

  • Use a kickboard and kick 5 times with just one leg while keeping the other leg still by stretching it

  • Drive the kick from your hip and bend the knee slightly, creating propulsion with your foot

  • Alternate legs and maintain a steady rhythm, use fins if your kick needs some more practice

Focus points 

  • Relax your knees, feet and ankles as much as possible while kicking, but keep your legs stretched as much as possible

  • Make sure to relax your breathing while performing this drill, it helps you relax your legs when kicking

  • Push your glutes to the surface as much as possible by engaging your core, do not hang in your shoulders

Coach tip

This drill also increases your ankle flexibility, which allows you to kick easier. Try to keep your kick constant during your freestyle, without using strength. You will notice that your freestyle becomes more balanced because your kick supports your stroke.


fins, kick board


The freestyle flutter-kick needs to be trained seperately to make it stronger and more efficient. Initiate the kick from the hips, but stretch your legs as much as possible without locking your knees. Kick with a steady rhythm and break the waterline with your heels (creating a little splash)

More coach tips?

coach tips
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The most crucial part of swimming, the crux of the matter! Everything rests upon what happens here in this sacred space that is the pull and push. The rest of the stroke can look like a dog’s breakfast, but it is here where swimming's music is made, and world records are broken. 

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