This week at swimgym Kick

Invest time to improve your kick and you will thank us later! This week we have scheduled a variation of kicking drills and sets, so you will never get bored. Struggling with kicking? Then get yourself a pair of fins to get yourself going. But....don't get too attached to those fins, or you will never learn ;-)

You may have wondered why someone else's kick is faster than yours? We are all different in this aspect, and not just between men and women. Your kicking strength and efficiency are determined by leg strength, flexibility and practice. It’s not difficult to explain and we h...

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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.

Equipment:

fins, kick board

COACH TIP

The kick creates lift for the legs so the legs reduce the amount of drag you encounter. In addition a well times kick keeps your stroke balanced and streamlined. The kick counteracts the upper body movements preventing the body from snaking.

More coach tips?

coach tips

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