Mastering Your Swimming Kick: Techniques, Drills, and Workouts for Speed

Do you ever wonder how Olympic swimmers seem to fly through the water with such grace and power? Here's a little secret: a strong, efficient swimming kick is one of their superpowers! 

Mastering your swim kick can make a huge difference. In fact, kicking isn’t just about speed but also about how you maintain balance, body position, and rhythm too. So, grab your goggles, and let’s dive into the wonderful world of swimming kicks, packed with the powerful workouts to take your swim skills to the next level!

Why Your Swimming Kick Matters

Many swimmers focus on their arms, but your legs are just as important. A good kick can bring several benefits, such as:

• Helps keep your body in the correct position.
• Adds propulsion, boosting your speed.
• Supports breathing and stroke rhythm.
• Builds leg strength and endurance.

Types of Swimming Kick Techniques

Different swimming strokes use different kinds of kicks. Let’s break them down one by one:

1. Flutter Kick (Used in Freestyle and Backstroke)

This is probably the most familiar kick. It’s a quick, alternating movement of the legs up and down from the hips.

The key points of this kick are:

• Keep legs straight, but not stiff.
• Movement comes from the hips, not the knees.
• Ankles should be loose and flexible.
• Toes pointed for minimal resistance.

2. Dolphin Kick (Used in Butterfly and Underwater Phase of All Strokes)

Think of how a dolphin moves and that’s usually what we call dolphin kick. It’s a powerful, fluid motion where both legs kick together in a wave-like motion.

Here’s a step by step in doing dolphin kick:

• Start the kick from your chest or core.
• Hips and legs follow in a whip-like sequence.
• Feet stay together and toes pointed.
• Great for underwater propulsion.

3. Breaststroke Kick (Also Called Frog Kick)

The breaststroke kick is very different from other swimming kicks. It’s wider and uses a circular motion. 

How to do it:

• Heels come up to your bottom, then legs circle out and back together.
• Thighs stay close together; don’t let them drift too far apart.
• Finish with a snap of the feet coming together for power.

4. Scissor Kick (Used in Sidestroke)

Less common in competitive swimming, this kick involves opening and closing the legs like scissors.

Key points in doing this kick:

• Legs move apart in opposite directions.
• One leg kicks forward, the other backward.
• Used more for life-saving or long-distance casual swimming.

Swimming Kick Drills & Workouts

Kicking may look simple—just move your legs, right? But doing it correctly, efficiently, and with purpose can totally transform your swim.

The key? Practice specific swimming drills and techniques that target not just your legs, but your core, hips, and even your ankles. Here are swimming kick drills you can try:

1. The 6-Kick Switch

This is one of the best drills for combining kick training with body rotation. It’s simple but powerful!

How to do it:

• Start in a streamlined side position, one arm extended in front, the other at your side.
• Kick 6 times in this position (on your side).
• Then rotate to the other side by switching your arms.
• Repeat!

2. Kick with a Kickboard

This one’s a classic for a reason. Swimming with a kickboard lets you isolate your legs so you can really focus on kicking.

How to do it:

• Hold the kickboard out in front of you.
• Keep your body flat and legs straight behind you.
• Flutter kick steadily from the hips.

3. Kicking Workout #1

Another thing you can try is by doing a routine kicking workout. Here’s one of the examples you can apply:

a. Warm-Up Set (300m total)

• 1x100m freestyle (easy pace) – 20 sec rest
• 2x50m freestyle (moderate) – 15 sec rest
• 20 sec rest
• 1x100m freestyle (moderate) – 45 sec rest

b. Main Set (900m total)

• 4x50m kick (easy pace) – 15 sec rest (kickboard optional)
• 30 sec rest
• 3x100m freestyle (moderate pace) – 20 sec rest
• 30 sec rest
• 4x50m 6-kick switch drill (moderate) – 20 sec rest
• 30 sec rest
• 1x300m freestyle (easy pace) – 45 sec rest

c. Warm Down Set (200m total)

• 2x50m freestyle (easy pace) – 15 sec rest
• 2x50m choice stroke (easy pace) – 15 sec rest

4. Kicking Workout #2

Another example of swimming workout in kicking:

a. Warm-Up Set (300m total)

• 1x100m freestyle (easy) – 20 sec rest
• 2x50m freestyle (moderate) – 15 sec rest
• 20 sec rest
• 2x50m freestyle (strong) – 20 sec rest
• 45 sec rest

b. Main Set (900m total)

• 1x100m kick (easy) – 30 sec rest (kickboard optional)
• 1x200m freestyle (easy) – 30 sec rest
• 4x50m kick (moderate) – 20 sec rest (kickboard optional)
• 30 sec rest
• 2x100m freestyle (moderate) – 20 sec rest
• 30 sec rest
• 4x50m kick (strong pace) – 30 sec rest
• 30 sec rest
• 4x50m freestyle (strong pace) – 30 sec rest

c. Warm Down Set (200m total)

• 2x50m choice stroke (easy pace) – 15 sec rest

Additional Tips in Improving Your Swimming Kick

Here are effective additional tips to improve your swimming kick:

• Film yourself to review your kick technique.
• Don’t just “survive” the kick sets but treat them like main sets!
• Mix in vertical kicking or streamline kicks to break routine and build strength.
• Track progress week by week.
• Maintain a slight knee bend 
• Focus on both upward and downward movements.
• Build leg strength by doing dryland workouts.

Ready to Improve Your Swimming Skills?

Improving your swimming kick takes time, practice, and there’s no better place to support your child’s swimming journey than Rockstar Academy! 

If you want your children to develop stronger kicks, better technique, and more confidence in the water, we encourage you to enroll them in our Swimming Program. 

As the best Sports & Performing Arts Academy, Rockstar Academy offers a wide range of physical activity programs designed to unlock every child’s full potential. Our unique curriculum includes exciting events like RockOlympics, giving students the chance to apply their skills in a fun, supportive, and competitive environment.

Looking for a more tailored approach? Rockstar Academy also offers Private Instruction, where students receive personalized, skills-based training that’s all about their individual goals. 

With intensive one-on-one sessions, real-time feedback, progress videos, and take-home exercises, your child will receive all the tools they need to succeed in and out of the pool.

And the best part? You can get started with a FREE trial class! Let your child dive into a world of growth, discipline, and fun only at Rockstar Academy. 

FAQ

Why does my swimming kick feel weak or slow?

Common reasons include poor ankle flexibility, kicking from the knees (instead of hips), or lack of core engagement. Try vertical kicking drills and ankle mobility exercises.

How often should I practice kicking?

Ideally, include kick sets 2–3 times per week in your swim routine. It can be part of your warm-up, main set, or cool-down. Or if you want the easier way, enroll yourself to the swimming program in Rockstar Academy that has provided full essential swimming lessons with a certified curriculum.

Can I just use fins all the time to improve my kick?

Fins are a great tool, but you shouldn't depend on them. Use them for short periods to feel the proper movement, but mix in finless drills to build raw strength and technique.