Backstroke kick
A simple backstroke body-position and kick drill with no arm action.
- Stroke
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Backstroke
- Goal
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Technique
- Level
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Beginner
How to do it
Lie on the back with the arms relaxed near the thighs. Keep the body close to the surface and use small continuous kicks driven from the hips, with soft knees that do not rise excessively out of the water.
Key cues
- Keep the head neutral and still.
- Keep the hips near the surface.
- Use small quick kicks rather than large knee-driven movements.
- Keep the ankles relaxed near the surface.
Common mistakes
- Lifting the head and dropping the hips.
- Cycling the legs with the knees high out of the water.
- Kicking too wide.
- Holding the ankles rigid.
Practice format
6 × 25 m easy with 15 to 20 s rest; on the last two, add gentle shoulder rotation without moving the head.