Backstroke Kick: Technique, Principles, and Drills for Efficient Swimming

How do you kick when swimming on your back?

When swimming on your back, the kick primarily involves a continuous, rapid, and relatively small flutter kick originating from the hips, with loose ankles and slightly bent knees, to provide constant propulsion and maintain a high, streamlined body position.

Understanding the Backstroke Kick: The Flutter Kick

The backstroke kick is fundamentally a flutter kick, similar in mechanics to the freestyle kick but adapted for supine propulsion. Its primary purpose is not just to propel the swimmer forward but also to maintain body balance, keep the hips high in the water, and ensure a streamlined position that minimizes drag. Unlike the front crawl where the down-kick is the main propulsive phase, the backstroke relies on both the up-kick and down-kick for continuous propulsion.

Anatomical and Biomechanical Principles

Effective backstroke kicking is a sophisticated interplay of muscle action and fluid dynamics:

• Origin of Movement: The power for the kick should primarily originate from the hips, engaging the hip flexors (e.g., iliopsoas), quadriceps, and to a lesser extent, hamstrings and glutes. This large-muscle-group activation creates a powerful, undulating motion through the legs.
• Ankle Position: Crucial for propulsion, the ankles should be loose and relaxed, allowing the feet to naturally plantarflex (point the toes). This creates a larger surface area for the foot to "catch" and push against the water, similar to a fin. Stiff or dorsiflexed ankles will significantly reduce propulsive efficiency.
• Knee Bend: There should be a slight, natural bend in the knees as the leg moves through its range of motion. This bend should not be excessive, as a "bicycle" kick with too much knee flexion increases frontal drag and reduces propulsive force. The knees should remain mostly within the shadow of the body.
• Foot Sweep: As the leg extends and sweeps through the water, both the top of the foot (on the down-kick) and the sole/inside of the foot (on the up-kick) contribute to propulsion. The whip-like action of the foot and ankle maximizes the water pushed.

Key Technique Elements for an Effective Backstroke Kick

Mastering the backstroke kick involves integrating several critical elements:

• High Body Position: Maintain a high, flat body position on the surface of the water, with the chest and hips elevated. Imagine a straight line from your head through your hips to your feet. Core engagement is essential to prevent the hips from sinking, which creates significant drag.
• Continuous Motion: The kick should be constant and rhythmic, providing a steady source of propulsion and stability. Avoid intermittent or "on-off" kicking, as this leads to a loss of momentum and an unstable body line. Aim for 6-8 beats per arm cycle.
• Small, Rapid Kicks: Focus on quick, short movements rather than large, sweeping kicks. While a larger range of motion might seem more powerful, it often leads to increased drag. Small, rapid kicks minimize resistance and maintain a more consistent propulsive force.
• Propulsion on Both Phases: Understand that both the down-kick (where the leg extends downwards, pushing water towards the feet) and the up-kick (where the leg recovers upwards, pushing water towards the head) contribute to propulsion in backstroke. The up-kick is particularly important for maintaining hip elevation.
• Leg Extension and Flexibility: Legs should be relatively straight but not locked, with the slight knee bend allowing for the whip-like action. Focus on extending through the toes.
• Foot Immersion: Keep the feet just below the surface of the water, creating a subtle "boil" or "fizz" at the surface. Kicking too deep increases drag, while breaking the surface excessively reduces the water available for propulsion and can cause splashing without effective forward movement.

Common Backstroke Kicking Errors to Avoid

Identifying and correcting common mistakes is vital for improvement:

• Kicking from the Knees: This is a prevalent error where propulsion is generated primarily by bending and extending the knees, rather than initiating the movement from the hips. It's inefficient and creates unnecessary drag.
• "Bicycle" Kick: An exaggerated knee bend during the kick, often accompanied by a significant drop in the hips. This significantly increases frontal drag and makes maintaining a streamlined body position difficult.
• Kicking Too Deep or Too Shallow: Kicking too deep below the surface increases drag, while kicking too far above the surface results in "air kicking" and loss of propulsive force.
• Intermittent Kicking: Stopping or slowing the kick between arm strokes leads to a loss of momentum, a drop in hip position, and increased effort to regain speed.
• Stiff Ankles: Inflexible or stiff ankles prevent the foot from acting as an effective paddle, reducing the amount of water that can be caught and pushed.
• Dropping Hips: A common consequence of an inefficient kick or poor core engagement. When hips drop, the body creates a "banana" shape, drastically increasing drag and making it harder to move forward.

Drills to Improve Your Backstroke Kick

Consistent drilling can refine your backstroke kick:

• Kickboard Drills (on Back): Use a kickboard held on your stomach or extended overhead in streamline. This isolates the kick and allows you to focus solely on technique, rhythm, and hip position.
• Streamline Kick on Back: Lie on your back with arms extended overhead, hands clasped, and head tucked between your arms. Focus on maintaining a perfect streamline and driving the kick from your hips.
• One-Arm Backstroke Kick: Perform backstroke with one arm extended forward and the other at your side. This helps develop core stability and body rotation while maintaining a strong kick.
• Fins: Short fins can be used to help you feel the water pressure on your feet and develop leg strength. Use them sparingly to avoid over-reliance and ensure you still develop proper natural ankle flexibility.
• Vertical Kicking (on Back): In the deep end, hold your arms out to the sides for balance and kick on your back, trying to keep your head above water. This drill emphasizes continuous kicking and core strength.

The Role of the Core and Body Alignment

The backstroke kick is intimately connected to your core strength and overall body alignment. A strong, engaged core acts as the stable platform from which the powerful hip-driven kick originates. It helps maintain a high hip position, preventing the body from sinking and creating drag. Proper alignment ensures that the propulsive force generated by the kick translates directly into forward motion, rather than being wasted on fighting resistance.

Conclusion

The backstroke kick, while seemingly simple, is a nuanced and critical component of efficient backstroke swimming. By understanding its biomechanical principles, focusing on hip-driven movement, maintaining loose ankles, and striving for a continuous, small, and rapid kick, swimmers can significantly improve their propulsion, stability, and overall efficiency in the water. Consistent practice, attention to detail, and targeted drills are key to mastering this fundamental skill.