If you’re new to swimming, learning how to kick properly can feel like one of the trickiest parts. You jump in the pool, start fluttering your legs, but somehow you feel more tired faster.
Sound familiar? Don’t worry, you’re not alone. Many beginners struggle with kicking. It’s something that takes practice, patience, and a bit of guidance.
In this guide, we’ll walk you through everything you need to know to get your swimming kick right, from the basics to practical drills you can try during your next swim.
The Role of Kicking in Swimming
When most people think of swimming, they imagine arms pulling through the water. But your legs play a big role too. Kicking does a lot more than just push you forward. It helps keep your body in the right position, balances your stroke, and supports your breathing rhythm.
That said, your kick won’t usually be your main source of propulsion, especially in the different types of swimming strokes. In most strokes, your arms do the majority of the work, and your kick supports your movement. That’s why getting your technique right matters more than having strong legs. An effective kick uses energy wisely rather than wasting it on big splashes or unnecessary effort.
Basic Kicking Techniques
Before you try to improve your kick, it’s helpful to understand the main types of kicks used in swimming. Each stroke uses a different kind of kick, and each has its own rhythm and technique.
Flutter Kick
Used in freestyle and backstroke, this is a fast, alternating motion where one leg moves up as the other moves down. It should come from the hips, not the knees, and the movement should stay small and steady.
Breaststroke Kick
This kick has a circular, frog-like motion. Both legs bend and sweep outwards before coming back together in a glide. Timing is crucial here: the power comes from the strong whip of the legs coming together.
Butterfly Kick (Dolphin Kick)
Used in butterfly stroke and underwater starts or turns, this kick involves both legs moving up and down together in a wave-like motion. It also originates from the hips and requires strong core engagement.
How to Practise Your Kick
Like anything in swimming, practice is the key to improvement. The good news is, there are simple swimming drills you can do to isolate and improve your kick technique.
- Use a Kickboard: A kickboard is a great tool for beginners. Holding onto it allows you to focus entirely on your legs without worrying about your arms or breathing. Keep your head in a neutral position and your body flat in the water.
- Try Vertical Kicking: This is exactly what it sounds like. In deep water, keep your body upright and practise flutter or dolphin kicks. If you stay afloat with minimal arm movement, your kick is working efficiently.
- Kick Against the Wall: Hold onto the edge of the pool and practise your kick in place. Watch the water; if you’re splashing a lot, your kick is probably too big or coming from the knees.
- Watch for Common Mistakes: Many beginners kick from the knees, not the hips. This causes drag and slows you down. Another mistake is letting your legs sink too low. Keep your core tight and focus on keeping your body aligned and high in the water.
Tips for Improving Your Kick
Once you understand the basics, here are some practical tips to help you refine your technique:
- Keep Your Legs Straight but Relaxed: Avoid locking your knees, but don’t bend them too much either. Think of a gentle whip motion starting from the hips, with flexible ankles doing most of the flicking.
- Focus on Small, Quick Movements: A fast, compact kick is far more effective than a wide, splashy one. Big kicks often waste energy and create unnecessary drag.
- Point Your Toes: Flexed feet slow you down. Pointing your toes creates a smoother line through the water and improves your kick’s efficiency.
- Engage Your Core: Your abdominal muscles help stabilise your body. A strong core will keep your legs from dragging and improve your overall form.
Tools and Drills to Help
Swimming aids can be really helpful, especially when you’re learning on your own or outside of lessons. Here are a few that support better kicking:
- Kickboard: Lets you focus on your legs while supporting your upper body
- Fins: Help develop ankle flexibility and give feedback on whether you’re kicking correctly. Check out the different benefits of swimming with fins.
- Snorkel: Frees up your breathing so you can concentrate on technique
- Tempo Trainer: Useful for finding and maintaining a steady kicking rhythm
Use these tools in moderation. They’re there to support you, not to do the work for you.
When and How to Breathe During Kicking Practice
Breathing during kicking drills can be a challenge, especially with your face in the water. If using a kickboard, keep your head neutral and breathe in through your mouth and out through your nose. Don’t lift your head too high, as it can cause your hips and legs to drop.
If breathing becomes difficult, consider using a snorkel. This lets you focus on your kick and form without worrying about when to take your next breath.
Conclusion On How to Kick When Swimming
Learning how to kick properly when swimming takes time and effort, but the results are worth it. A good kick helps you stay streamlined, conserve energy, and feel more balanced in the water. As a beginner, focus on small, controlled movements and practise often. Don’t be afraid to use tools or ask for help; it’s all part of the journey.
At SwimHub, we understand that starting can feel intimidating. That’s why our swim coaches work with swimmers of all levels, helping you build strong, efficient techniques from day one. Join us at SwimHub and let’s make your swimming lessons in Singapore smooth, safe, and enjoyable.
Frequently Asked Questions About How to Kick When Swimming
What’s the Best Kick for Beginners to Start With?
The flutter kick is usually the easiest to learn. It’s used in both freestyle and backstroke, making it a great starting point for most new swimmers.
Why Do My Legs Sink When I Kick?
If your legs are sinking, it might be due to a weak core or kicking from the knees. Try engaging your stomach muscles and focus on keeping your kick small and coming from the hips.
Should I Use Fins When Practising Kicking?
Fins can help build ankle flexibility and give you better feedback on your movement. Just don’t rely on them too much, mix drills with and without fins for balanced progress.
How Often Should I Practice My Kick?
Aim to include kicking drills in every swim session, even if just for a few minutes. Consistency is key to building proper form and leg strength.
Do I Need a Kickboard to Practise Kicking?
A kickboard is helpful, especially when you’re learning. It allows you to isolate your legs and work on your form. Over time, you can also practise kicking without one for better body balance.
