Leg Kicking Patterns: An Introduction

In this article, we will provide advice, hacks and tips as an introduction to developing effective freestyle leg kicking patterns, to help boost a swimmer’s propulsion.

The benefits of effective freestyle leg kick patterns

Freestyle leg kicking patterns are an important but often-neglected key component of an effective freestyle stroke.

Which can provide the swimmer with many benefits. These include,

Increased propulsion

Helping the swimmer to synchronise their arms and legs, by engaging their core, can help them to generate greater propulsion.

We have produced a related article on how to improve swimming propulsion. Which you can view by clicking this link: how to improve swimming propulsion

Reduced drag

An effective freestyle leg kick pattern can help to raise the swimmer’s legs into a better-streamlined position and thus help to reduce drag.

We have produced a related article on how to reduce swimming drag. Which you can view by clicking this link: how to reduce swimming drag

Improved body rotation

An effective freestyle leg kick pattern can help to improve a swimmer’s body rotation (body roll).

For example, as the swimmer kicks downwards with their right leg, as they fully extend their left arm at the beginning of the catch, this will assist with rotating onto their right-hand side.

We have produced a related article on freestyle body rotation: an introduction. Which you can view by clicking this link: freestyle body rotation: an introduction

Types of freestyle leg kick patterns

There are three types of freestyle leg kick patterns, the two-beat kick (2BK), the

four-beat kick (4BK) and the six-beat kick (6BK)

The number of beats refers to the number of leg kicks performed during each stroke cycle.

A stroke cycle is two arm strokes, one with the right arm and one with the left.
The higher the number of kicks per stroke cycle, usually equates to more propulsion.
Swimmers should only count the downward kicks (that produce the majority of the propulsive force) and not the upward recovery kicks.

The two-beat kick

A two-beat kick pattern requires the swimmer to perform a single kick per arm stroke or two kicks per stroke cycle.

This is the most economical kick and produces the least propulsion.
However, some inexperienced swimmers can find that due to the slow swimming speed.
Resulting in performing a two-beat kick pattern.
Which can be difficult for them to stabilise and balance their stroke.
The two-beat kick is normally used by long-distance swimmers.
It is also often used by competitive swimmers at the beginning of their pool warm-up
It is also commonly used during an active recovery within interval training sets.

We have produced a related article on interval swimming training: an introduction. Which you can view by clicking this link: interval swimming training: an introduction

The four-beat kick

The four-beat kick requires the swimmer to perform two kicks per arm stroke or four kicks per stroke cycle.

It is a popular leg kick pattern as it can provide stability and balance to the stroke.
It is used by swimmers over a variety of distances.
However, is commonly used in distances from 400m to advanced 1500m events.

The six-beat kick

The six-beat kick requires the swimmer to perform three kicks per arm stroke or six kicks per stroke cycle.

It is normally used by swimmers over shorter distances (50m to 200m).
It is also used during the closing stages of a long-distance event.
To help generate maximum leg kick propulsion.

Combination kick

Some more advanced competitive swimmers, often use a combination of leg kick patterns.

With a higher beat to help them gain extra propulsion.
For example, some 1500m swimmers adopt a four-beat kick for the first 1400m of a race.
Then switch to a six-beat kick for the final 100m.

Adapting the kick pattern

Some triathletes use a two-beat kick when swimming in the sea (ocean).

As the saltwater can provide them with additional buoyancy.
However, when swimming in fresh or chlorinated water, they often use a four-beat kick to help ensure that their legs don’t cause significant drag.

Developing freestyle leg kick patterns

Choosing the correct freestyle leg kick pattern for a particular swimmer is usually dictated by several factors. These include.

Event distance

It is usual for a swimmer to adopt a lower beat kick pattern for a long-distance event and a higher beat kick pattern for a short-distance event.

Swimmer’s experience

Inexperienced swimmers may find trying to focus on a leg kick pattern, as well as all the other things they have to think about when first entering a competition, a bit overwhelming.

Whereas more experienced swimmers, after adequate training, should be able to maintain a consistent leg kick pattern throughout their event.
Advanced swimmers should be able to adapt their leg kick pattern as the race develops.

Swimmer’s fitness

A key consideration when choosing a swimmer’s leg kick pattern is their fitness.

As the leg muscles are amongst the largest in the body, having a trained, effective leg kick minimises energy and oxygen consumption, whilst maximising propulsion.
This requires freestyle kicking patterns to be persistently and consistently practiced.

We have produced a related article on freestyle kicking: improving the technique. Which you can view by clicking this link: freestyle kicking: improving the technique

Ankle flexibility

Having good swimming ankle strength and flexibility is a key attribute to having an effective leg kick.

Strong and flexible ankles can help a swimmer to produce more effective propulsion.
It also improves the swimmer’s ability to exert more force through their lower limbs.

We have produced a related article on swimming ankle strength and flexibility. Which you can view by clicking this link: swimming ankle strength and flexibility

Leg kick patterns training/practice considerations

When developing leg kicking patterns the swimmer and their coach should consider the following,

Coordination and timing

The downward leg kick should be coordinated with the swimmer’s opposite arm, which should be outstretched at the start of the catch.

This helps to achieve an effective body rotation (roll) and helps to engage the large muscle groups of the core.

Tempo

Whichever leg kick pattern is being performed; the swimmer should ensure that it is being conducted at an even and continuous tempo (rhythm).

without losing momentum or with any pauses or ‘dead spots’.
Many of our swimmers find it helpful to count to themselves, the number of leg kicks during an individual arm stroke when developing their leg kicking pattern.

Stroke rate and length

Developing an effective leg kicking pattern should help the swimmer to develop their stroke rate and stroke length.

It is common for an increased leg beat to increase a swimmer’s stroke rate.
Both stroke count and stroke rate should be regularly practiced and monitored.

We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. Which you can view these by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.

Combination leg kicking patterns

Ideally, a competitive swimmer should learn to master the three freestyle leg kicking patterns.

To enable them to adapt to changing circumstances in training and competition.

We have produced a related article on swim training with a kickboard. Which you can view by clicking this link: swim training with a kickboard

Takeaways