How to Improve Your Swimming with an Effective Flutter Kick

While some swimmers seem to work particularly hard just to move in the water, others move smoothly and swiftly with what appears to be minimal effort. The difference often is the efficiency of their flutter kick.

Things You'll Need

  • Swim fins
  • Kickboard
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Instructions

    • 1

      Don't work your knees, bend your feet. According to the Swimming World website, the more you can flex your feet, the less you need to bend your knees and use your calves, thus freeing blood flow to the upper body, where much of the work is done. "As the foot kicks against the water, the pressure from the water against the top of the foot keeps the foot flexed forward," the site points out. To increase your foot range of motion, work in some stretching before and after your swim.

    • 2

      Do vertical kick drills to strengthen your hip flexor muscles and therefore your kick. Stand in the deep end of the pool upright and flutter kick as hard as you can, trying to push yourself out of the water. While you might need your arms for balance at first, try to get to the point that your arms are straight down or across your chest. Kick for about a minute, rest for a minute and kick again.

    • 3

      Relax your legs. This provides more power from your hips and keeps you from using your knees too much. To train, use a float or kickboard to support your hands and propel yourself solely with your legs. Only your heels should break the surface.

    • 4

      Practice your arm stroke. Many swimmers think the kick is the most important aspect of the freestyle stroke and backstroke, but it is the upper body that does the bulk of the work.