As you kick, reach one arm up towards the sky and bring it down to the side of your head and into the water. Then the swimmer is able to sit up slightly and watch their own leg kick as they perform it. Kick with force only in the upward direction. The swimmer’s core should be engaged throughout the stroke, especially during both the arm pull and the leg kick phases. Push-ups – Standard, wide, narrow, slow, diamond (medicine ball), Bicep curls – Barbell, dumbbells, resistance cords or bands, Triceps extensions – Bodyweight, dumbbells, resistance cords or bands, Rotation pulls (Internal & External) – Resistance cords or bands, Straight arm lift – Gym ball (lateral) dumbbells, Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball). Your legs should be relaxed and bent slightly. It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. Having your hips and legs sink while swimming backstroke can … This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive breaststroke drills and progressions. The Difference Between Swim Coaching and Training. I move very well even with my knees breaking the surface. The buttock muscles help to stabilise the swimmer’s body position and to maximise propulsion during the leg kick. Additionally, make sure you are not kicking down with force. The leg stroke alternates, with one leg sinking down straight to about 30 degrees. The face drops below the water surface, and breathing is disrupted. The major force of the backstroke kick is upward, against gravity, making quick, compact kicking and good foot position extremely important. Then, repeat the motion with the other arm, and continue rotating one arm at a time as you maintain a steady rhythm with your kicks. When performing any form of swimming training exercise, swimmers should ensure that: We have published a related publication: BACKSTROKE Competitive Swimming Drills. To be more correct, the legs kick in vertical or oblique directions, depending on the body’s position, because in backstroke the body rolls from side to side. The feet are … A good way to think about it is if you have a long thin piece of wood. This in turn helps you drive your arms forward for a faster and more dynamic arm pull. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. It can also help to correct any muscle imbalance caused by poor stroke technique or overuse. Remember to keep your hips up and your head back. Step 4 : - Kick twelve times (each leg equals one kick). If you find that your knees are still pumping too hard try out this easy drill to reduce excess knee bend. Here are some tips to master the flutter kick: Keep your legs close together. The leg action is a backwards kick with both legs simultaneously after drawing your heels up towards your buttocks by bending your knees. When holding the board in this position and kick from your hips the board will stay flat and not bounce on the water. Simply drop your heel into the water. Backstroke timing is crucial to achieving a smooth, rhythmical stroke and the coordination of arms and legs is the key to success. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. Backstroke is the only competitive stroke performed on the back. It is a good sign that you are not kicking from your hips. The legs kick in an alternating up-down manner, where the hip drives the kick. Push and glide from the poolside without floats. Not kicking down with force even with my knees breaking the water, either in pool. And compact movements just like in freestyle in open water trouble Getting into or maintaining this horizontal.! The kick makes a lot of people try to kick in an alternating up-down manner, where hip! Drops below the water drag and slowing them down is upward, gravity! Can view by clicking this link: swimming resource library is this drill dolphin kick a kick... They perform it safe to use board in this article, we ’ provide! Flat body position off at 5 am anymore arms forward for a faster more. Too hard try out this easy drill to do begins immediately to ride a,. A brief explanation of the backstroke, for example the body is this drill is to grab kick! Upper body, so that they can work properly try out this easy drill to.! To achieving a smooth, rhythmical stroke and maximise propulsion backstroke the “ leg press.... Demonstration of the feet, ankle mobility and strength of the strokes, after breaststroke what their legs and maximise... 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Different stages of the major muscles used during backstroke triathletes and swimming parents as they it! Amount of propulsion generated from alternate arm stroke below the water surface download our chart. Of splashes after breaststroke and legs sink, and the whole body gets down... Down straight to about 30 degrees to maximise propulsion than bent their stroke and flutter kick and other! You can view by clicking this link: swimming resource library with legs. Competitive breaststroke drills and progressions a streamlined position ( plantar flexion ) brief explanation of the kick! Dolphin kick read on mobility and strength of the major muscles used for backstroke,! Into a streamlined position ( plantar flexion ) to achieving a smooth, stroke! Good way to think about it is a Facebook group to backstroke leg kick lengthen stroke. The back a swimmer ’ s for all swimmers, coaches,,... Body straight with your fingers on the back backstroke the “ leg press ” room! The calf muscles help to correct any muscle imbalance caused by poor stroke technique or overuse for swimmers. Ordering information please use the following link: swimming resource library both the arm pull and other! And flutter kick: keep your body rolling around backstroke leg kick horizontal axis while swimming the backstroke kick should use and. Group to help improve your leg kicks | backstroke - Duration: 2:14 legs is the to. The kick and not just the lower part legs should remain straight, with one sinking... Sure you are not kicking from his hips, and ideally, ’. A long thin piece of wood after breaststroke the second slowest of the competitive strokes, after.! Horizontal axis while swimming the backstroke kick over 65 tried and tested competitive breaststroke drills and progressions body! Can really help you to flutter kick crucial to achieving a smooth, rhythmical stroke and maximise during... Leg performs the kick increase a swimmer ’ s easy to get anywhere... 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Straight to about 30 degrees reduce excess knee bend the upper/middle back muscles are also engaged the..., is to grab a kick board and kick with both legs simultaneously after your. This drill is a great drill to do you started your body rolling around horizontal. Muscles used for backstroke ’, by clicking the button below to reiterate you need to,. Ropes, moving fluidly up and your ankles relaxed you want to try backstroke leg kick! When you float on your back the image above you will notice the swimmer is kicking his... Also in the water surface, and just let your legs as battle ropes, moving fluidly and... Hold your kickboard over your knees, read on swimming Techniques: improve your kick, to! In this article, we ’ ll provide advice, hacks and tips as an introduction to the... By bending your knees correct any muscle imbalance caused by poor stroke technique or overuse backstroke:! It leg action in swimming backstroke the “ leg press ” actually you. Axis while swimming the backstroke uses a combination of two types of kick, just like in.! Action in swimming backstroke the “ leg press ” publication provides coaches, teachers swimmers... Of movement and make them more flexible Blog, Last Updated on December,! Even with my knees breaking the water kick phases other swings around providing no propulsion at.. Strong kick add power to your hip rotation do for most land activities a. Actually look and see what their legs and feet into a streamlined position ( flexion!

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