How to Get a Stronger Kick in Swimming

A powerful stroke is not all a swimmer uses to win events. Combine a powerful stroke with a strong kick and see how these assets cut seconds off race times, not to mention increase the distance between opponents. When making the turn at lap positions, use the energy of your kick to propel yourself forward in the moments before beginning your stroke. By strenghtening your kick, mazimize your performance and see how hard works pays off.

Instructions

    • 1

      Increase the speed of your foot movement as you kick through the water. Your feet move quicker and faster than your legs. Focus on keeping your legs loose and relaxed. Any tension that you have in your lower body must be directed to and outward through your feet.

    • 2

      Point your toes and stretch your feet backwards with each kick. The goal is to keep your legs as long as possible. Avoid cramping while in this position by releasing the tension of this motion in between kicks.

    • 3

      Learn to kick in a smooth and consistent rhythm. Start slowly and mentally count off a pace at "1, 2, 3, 4" as you kick. Stay conscious of your body motions. Kick with strong, long, strokes and stay on pace. Increase the pace only when you have a steady grasp of the rhythm.

    • 4

      Swim kick workout sessions. For 45 seconds at a time, swim your fastest and kick your hardest. Repeat this four times. Add cycles of kick sets that are 40 seconds and 35 seconds in length. Keep record of the distance you swim in each set. Compare with the goal of going further over time.

    • 5

      Dive below the surface and swim toward the bottom. Turn and swim upward using only your kicking motion to propel you. An alternate version is to swim underwater but remain horizontal.

    • 6

      Stretch daily and work on your flexibility out of the water. Take yoga classes to increase your flexibility. Pilates classes also help tighten your core, which is important to releasing a powerful kick.

    • 7

      Walk to strengthen your hips. As you walk, consciously make a slight twist of your hips in the same way that you do when you swim. Swing your arms, but do not use exaggerated motions. Hold in your abdominal muscles as you walk.