Kicking is a fundamental skill in swimming that directly impacts speed, efficiency, and overall performance. Whether you’re swimming freestyle, breaststroke, or butterfly, knowing how to kick when swimming properly helps reduce drag and improve propulsion.
Many beginners struggle with ineffective kicks, wasting energy without gaining much speed. Mastering the right technique—from body positioning to kick coordination—lays a strong foundation for all strokes.
This guide breaks down a step-by-step approach to refining your kick, covering essential techniques, drills, and flexibility exercises to help you swim faster and with less effort. Get ready to improve your swimming with a stronger, more efficient kick.
1. Start With Proper Body Position
A streamlined body position is essential for reducing drag and improving propulsion in swimming. Keeping the body aligned helps minimise resistance, allowing for smoother and more efficient movement through the water.
The goal is to create as little friction as possible, ensuring that every kick and stroke contributes to forward momentum instead of fighting against unnecessary drag. Poor positioning often leads to sinking legs or an unbalanced stroke, making swimming feel more exhausting than it should be.
For optimal posture, the head should remain in a neutral position, looking slightly forward or downward depending on the stroke. Lifting the head too high causes the hips to drop, creating unnecessary resistance.
The shoulders should be relaxed but stable, maintaining alignment with the hips to ensure the body remains horizontal. The hips must stay close to the water’s surface, avoiding a bent waist, which can disrupt balance and slow progress.
Core engagement plays a crucial role in maintaining stability. A strong core supports proper body alignment and prevents excessive movement that can waste energy.
Activating the core muscles helps keep the lower body afloat, reducing the need for excessive kicking just to stay level. By focusing on body position and core strength, swimmers can achieve greater efficiency and endurance in the water.
2. Relax Your Ankles
Ankle flexibility plays a key role in creating an efficient and powerful swimming kick. A relaxed, flexible ankle allows the foot to act as a natural fin, maximising propulsion with minimal effort.
Rigid ankles, on the other hand, create unnecessary resistance, making it harder to move forward. Swimmers with better ankle mobility experience smoother, more effective kicks that contribute to overall stroke efficiency.
Stiff ankles disrupt the natural flow of movement, often causing excessive splashing and drag. Instead of pushing water effectively, rigid feet move against it, slowing progress and increasing fatigue.
In strokes such as freestyle and backstroke, inflexible ankles prevent a fluid flutter kick, leading to a jerky and inefficient motion. In breaststroke, a lack of mobility can reduce the power of the whip kick, limiting the ability to glide forward efficiently.
Keeping the ankles relaxed requires conscious effort, especially for beginners. Pointing the toes naturally instead of forcefully helps maintain a streamlined position.
Performing regular stretching exercises, such as ankle rolls and toe-pointing drills, improves mobility over time. Practising with fins can also encourage a more relaxed foot position, helping to build muscle memory.
3. Initiate The Kick From Your Hips
A strong and efficient swimming kick begins at the hips, not the knees. Generating movement from the hips engages the larger muscle groups, such as the glutes and core, allowing for a more powerful and energy-efficient motion.
Many beginners make the mistake of kicking primarily from the knees, which results in short, ineffective movements that create unnecessary drag. Overusing the knees can also strain the legs, leading to faster fatigue and reduced propulsion.
Hip-driven kicks follow a fluid, wave-like motion that maximises the force behind each movement. In freestyle and backstroke, the flutter kick should originate from the hips with a small but continuous up-and-down motion, keeping the legs long and streamlined.
For butterfly, the dolphin kick requires a rhythmic undulation, with the hips generating movement that travels down through the legs. Breaststroke also benefits from hip engagement, as it allows for a stronger, circular whip kick.
Kicking from the hips improves overall stroke rhythm by ensuring a steady, controlled movement rather than a stiff, erratic one. The more natural the motion, the better the body stays balanced in the water, leading to smoother propulsion and increased speed.
4. Maintain A Slight Knee Bend
A proper knee bend is crucial for an effective swimming kick. While a completely straight leg may seem ideal, a slight bend is necessary to generate propulsion without excess resistance. The amount of knee flexion varies depending on the stroke.
In freestyle and backstroke, the flutter kick requires a minimal bend, with most of the motion originating from the hips. For butterfly, the knees bend slightly more as part of the dolphin-like movement, while in breaststroke, the knees bend significantly to allow for a powerful whip kick.
Finding the right balance is key. Too much knee bend creates excessive resistance, slowing the swimmer down and leading to inefficient movement.
On the other hand, too little bend reduces the power of the kick, making it less effective in propelling the body forward. An optimal knee position allows the legs to remain relaxed yet controlled, maximising speed without unnecessary effort.
For a correct flutter kick, imagine a gentle flicking motion, where the knees flex just enough to keep the feet fluid and streamlined.
In dolphin kick, the knees bend slightly as part of the wave motion, ensuring the movement remains smooth. Practising with fins or kickboards can help reinforce proper knee positioning, leading to a stronger, more effective kick.
5. Use A Compact, Steady Kick
A compact, steady kick is essential for maintaining speed, balance, and efficiency in swimming. Keeping the kick small and rapid reduces drag and prevents unnecessary energy loss.
Large, exaggerated kicks may feel powerful but often create more resistance, slowing down progress instead of enhancing propulsion. Short, controlled movements allow swimmers to move swiftly through the water while conserving energy, making the stroke more sustainable over longer distances.
Erratic or overly wide kicks can lead to wasted effort and early fatigue. Kicking too forcefully disrupts body alignment and increases resistance, making it harder to maintain forward momentum.
A common mistake among beginners is using the knees excessively, causing a scissor-like movement that hinders speed. Instead, the focus should be on generating movement from the hips while keeping the legs within the body’s natural streamline.
Establishing a consistent kicking rhythm is key to improving efficiency. Matching the kick tempo with stroke rate helps maintain balance and reduces unnecessary strain. A six-beat kick (six kicks per arm cycle) is commonly used in freestyle for a smooth, rhythmic motion.
Drills like kicking on the back or using a kickboard with steady breathing intervals can reinforce muscle memory and develop a more natural, synchronised kick.
6. Focus On Upward And Downward Movements
An effective swimming kick relies on a balanced motion in both directions. Many swimmers focus too much on the downward movement, but the upward phase is just as important in generating propulsion.
A well-executed kick uses both the up and down motions to push against the water efficiently, ensuring a continuous driving force. In freestyle and backstroke, the flutter kick requires equal effort from both directions, while in butterfly, the dolphin kick should create a wave-like motion that travels through the entire body.
Balancing the force and range of each kick is essential for minimising drag and maximising propulsion. The downward kick should be controlled and precise, using the top of the foot to press against the water.
The upward kick, often neglected, requires activation of the hamstrings and glutes to maintain rhythm and prevent inefficient splashing. In breaststroke, ensuring the legs snap together at the end of the kick helps maintain momentum and reduce resistance.
Practising drills that target both upward and downward movements improves strength and control. Kicking with a snorkel allows swimmers to focus purely on leg movement, while vertical kicking strengthens both phases of the kick.
Using resistance bands around the ankles can also help refine technique by encouraging a more streamlined and balanced motion in the water.
7. Coordinate Kick Timing With Arm Strokes
Kicking and arm strokes must be synchronised to create a smooth, efficient swimming motion. When the kick and arms work in harmony, the body maintains better balance, reducing unnecessary resistance and allowing for improved propulsion.
Poor coordination often leads to an uneven stroke, making it harder to stay streamlined and causing unnecessary fatigue. Each swimming stroke has a specific kick-to-arm timing pattern that helps maintain rhythm and efficiency in the water.
In freestyle, a six-beat kick is commonly used, meaning six kicks per full arm cycle. This technique provides consistent propulsion and helps maintain body position. Some swimmers may use a two-beat or four-beat kick, depending on their endurance and stroke style.
In butterfly, the kick should be well-timed with the arm movement—one kick during the entry and another during the pull phase to maintain a continuous flow. Backstroke follows a flutter kick rhythm, similar to freestyle, ensuring stability throughout the stroke.
A well-coordinated kick and stroke pattern ensures that less energy is wasted, helping swimmers move forward with greater ease.
When properly timed, the kick assists with body rotation, stroke transitions, and breathing, allowing for a more effortless and sustainable swim. Training with a focus on synchronisation improves overall speed and endurance, making swimming both smoother and more enjoyable.
8. Practice With Drills And Equipment
Using drills and specialised equipment is one of the best ways to refine and strengthen a swimmer’s kick. Training tools help isolate leg movement, improve technique, and develop the endurance needed for longer swims.
Beginners often struggle with inefficient kicking due to poor ankle flexibility, lack of leg strength, or incorrect movement patterns, and targeted drills can help address these issues.
Kickboards are among the most common training aids, allowing swimmers to focus solely on their leg movements while keeping the upper body stable.
Fins help reinforce proper kicking technique by adding resistance, encouraging a longer and more controlled motion. Snorkels allow swimmers to concentrate on their kicks without worrying about breathing, promoting better rhythm and control.
Some effective kicking drills include vertical kicking, which strengthens the legs by forcing the swimmer to stay afloat without arm movement. Side kicking drills improve balance and streamline positioning, while flutter kick sets with a board help build endurance.
Consistent practice with these drills leads to stronger, more efficient kicks, allowing swimmers to conserve energy while maintaining speed. Incorporating these exercises into regular swim sessions can enhance technique and boost confidence in the water.
9. Enhance Ankle Flexibility
Ankle flexibility plays a crucial role in achieving a powerful and efficient swimming kick. A flexible ankle allows the foot to extend naturally, creating a larger surface area to push against the water. This improves propulsion and reduces unnecessary drag.
Rigid ankles, on the other hand, cause resistance, making the kick less effective and increasing the effort needed to move forward. Swimmers with better ankle mobility experience smoother, more controlled kicks that require less energy while generating more speed.
Improving ankle flexibility involves regular stretching and mobility exercises. Ankle rolls help loosen the joint, while toe-pointing and flexing drills enhance the range of motion. Calf stretches using a wall or resistance band improve dorsiflexion, which is essential for a strong kick.
A simple sitting stretch with pointed toes can also increase flexibility over time. Practising these exercises consistently will allow the foot to maintain a relaxed, extended position during kicks.
Better ankle flexibility leads to a more streamlined movement, reducing unnecessary splashing and turbulence. With less resistance in the water, the swimmer can kick faster and more efficiently without wasting energy.
10. Build Leg Strength
Strong legs are essential for a powerful and sustained swimming kick. The muscles in the legs generate the force needed to propel the body forward, and without proper strength, kicks become weak and ineffective.
Well-conditioned legs also allow swimmers to maintain a steady rhythm throughout a race or training session, preventing early fatigue. Strengthening the legs helps improve both short bursts of speed and long-distance endurance, making it a key factor in swimming performance.
A combination of dryland and in-pool exercises can effectively build leg strength. Squats and lunges target the quadriceps, hamstrings, and glutes, providing the power needed for explosive kicks.
Calf raises strengthen the lower legs, improving ankle stability and endurance. In the pool, kickboard drills focus on isolating the legs, while vertical kicking increases both strength and stamina. Swimming with fins adds resistance, helping to develop stronger leg muscles over time.
Greater leg strength translates to faster, more controlled kicks with reduced effort. A strong lower body enhances stability, ensuring that each kick contributes effectively to forward movement.
Conclusion About The Right Way To Kick When Swimming
Kicking is more than just moving your legs in the water—it’s about generating power efficiently while maintaining balance and reducing drag.
By applying the techniques covered in this guide—such as keeping a streamlined body position, initiating movement from the hips, and ensuring a compact, steady kick—you’ll be able to swim faster and with less effort.
The key to improvement lies in consistent practice and patience. Perfecting your kick won’t happen overnight, but refining your technique over time will significantly enhance your swimming performance, whether you’re learning as a beginner or aiming to get better at your strokes.
If you’re looking for expert guidance, JustSwim Singapore offers private swimming lessons for both adults and children, designed to accelerate learning in a focused and engaging environment.
Founded in 2020 by a team of competitive swimmers, triathletes, and lifesavers, JustSwim provides a unique teaching approach that makes learning both effective and enjoyable.
With patient and experienced coaches, customised lesson plans, and a commitment to staying in the pool until you get your strokes right, you’ll gain confidence in the water at your own pace.
Get in touch today and take the first step towards becoming a stronger, more efficient swimmer!
Frequently Asked Questions About The Right Way To Kick When Swimming
Is It Normal To Struggle With Kicking In Swimming?
Yes, many beginners struggle with kicking because it requires proper coordination, flexibility, and muscle engagement. Issues such as stiff ankles, incorrect body position, or kicking from the knees instead of the hips can make kicking feel inefficient.
Are Swimming Kicks Different For Each Stroke?
Yes, each swimming stroke uses a distinct kicking technique to optimise speed and efficiency. Freestyle and backstroke rely on a flutter kick, butterfly uses a dolphin kick with both legs moving together, and breaststroke involves a whip kick that generates power through a circular motion.
Does Kicking Harder Make You Swim Faster?
Not always—technique matters more than force when it comes to an effective swimming kick. A strong kick can help propulsion, but if it is too forceful, inefficient, or poorly timed, it can create drag and waste energy instead of increasing speed.
Can Ankle Flexibility Improve My Swimming Kick?
Yes, greater ankle flexibility allows for a more efficient and powerful kick by reducing resistance in the water. Flexible ankles help extend the range of motion, allowing for a smoother flutter, dolphin, or whip kick. Regular stretching exercises can improve ankle mobility and make kicking more effective over time.
Do Stronger Legs Mean A Better Swimming Kick?
Leg strength contributes to a powerful and controlled kick, but strength alone does not guarantee efficiency. Proper technique, ankle flexibility, and kicking rhythm play a bigger role in generating propulsion without excessive energy use.
