Streamline back kick

How to do it

Push gently from the wall on the back with one hand over the other and the arms extended overhead. Keep the head between the arms and use continuous kicks while staying as aligned as possible. If shoulder mobility limits the position, reduce the reach rather than arching the lower back.

Key cues

• Stack one hand over the other and frame the head with the arms.
• Keep the ribs and pelvis aligned.
• Use small continuous kicks.
• Find a comfortable position rather than forcing shoulder range.

Common mistakes

• Arching the lower back hard to get the arms overhead.
• Separating the arms and opening the streamline.
• Kicking mainly from the knees.
• Lifting the chin.

Practice format

6 × 25 m easy with 20 s rest; alternate one streamlined 25 with one arms-by-side 25 if the position becomes tiring.