Improve the Flutter Kick with Vertical Kicking

by Christophe

It often happens that swimmers struggle with swimming drills for the freestyle stroke because their flutter kick isn't propulsive enough.

A very good drill to correct this is vertical kicking: go to the deep area of your swimming pool, get into a vertical position and start an alternating kicking motion with your legs.

The kick should originate from the hip, extend down the leg and finish at the foot that snaps like a whip.

You should try to keep your head above the surface and cross your arms across your chest. But if this is too difficult a light sculling motion with the hands is allowed.

When the drill becomes easy you can try to keep the arms above your head or even hold things above your head like a ball.

Try to do a few sets of 15 seconds each.

Once you are comfortable with the drill, add a little twist: start the drill in the usual vertical position, then progressively tilt your body forward in the water until it is horizontal. Continue the kicking motion down to the end of the lane. Don't forget to stop to breathe though! :-)