Treading Water: The Eggbeater Kick, Its Biomechanics, and Mastering the Technique

What is a swimming kick used while treading water?

The primary swimming kick used for efficient and sustained treading water is the Eggbeater Kick, a specialized, continuous rotary leg movement that provides constant vertical propulsion, allowing the individual to remain upright with minimal effort.

The Primary Kick: The Eggbeater Kick

While various leg movements can be employed to stay afloat in water, the Eggbeater Kick stands out as the most efficient and effective technique for treading water, particularly for extended periods or when hands-free operation is required. Unlike propulsive kicks used for forward movement (like the flutter or whip kick), the eggbeater kick is designed specifically to generate continuous upward thrust with minimal forward or backward displacement, conserving energy and maintaining a stable, elevated body position. It is the preferred kick for water polo players, synchronized swimmers, and lifeguards due to its superior efficiency and power.

Biomechanics of the Eggbeater Kick

The eggbeater kick derives its name from the rotational motion of the legs, mimicking the action of an eggbeater in a bowl. This kick engages the hip, knee, and ankle joints in a coordinated, alternating, circular motion.

• Leg Movement: Imagine sitting in a chair, then rotating your legs outwards and inwards in opposite directions. One leg will sweep outwards and then inwards, while the other simultaneously sweeps inwards and then outwards. This creates a continuous, sculling action with the lower legs and feet.
• Hip Rotation: The movement originates from the hips, with the thighs performing wide, sweeping circles.
• Knee and Ankle Flexion: The knees bend and extend, and the ankles dorsiflex (toes pointed up) and plantarflex (toes pointed down) to maximize the surface area of the foot and lower leg pushing against the water.
• Propulsion Generation: As each leg completes half of its circular motion, it generates an upward thrust. Because the legs move asynchronously, there is always one leg in a propulsive phase, ensuring continuous support and preventing the body from sinking between kicks.
• Muscles Involved: This kick primarily engages the hip abductors and adductors (inner and outer thigh muscles), quadriceps (front of thigh), hamstrings (back of thigh), and gluteal muscles. Core stability is also crucial for maintaining an upright posture.

Advantages of the Eggbeater Kick for Treading Water

The biomechanical efficiency of the eggbeater kick offers several significant advantages:

• Sustained Buoyancy: Provides continuous upward thrust, allowing the individual to remain afloat with less effort than other kicks.
• Energy Conservation: Due to its continuous nature and efficient use of large muscle groups, it is far less fatiguing over time compared to vertical flutter or whip kicks.
• Hands-Free Capability: The powerful and consistent leg action allows the upper body to remain largely free, enabling activities such as throwing a ball, performing a rescue, or signaling for help.
• Stability: The wide base of support created by the circular leg motion offers excellent stability in the water, making it easier to maintain balance and resist external forces.
• Versatility: Essential for water polo (to elevate out of the water), synchronized swimming (for intricate movements and lifts), and lifeguard training.

How to Execute the Eggbeater Kick

Mastering the eggbeater kick requires practice and coordination.

1. Body Position: Start in a vertical position in the water, with your head above the surface. Your torso should be upright, and your hips slightly forward, as if sitting on an invisible chair.
2. Leg Separation: Your knees should be wide apart, generally wider than your shoulders.
3. Alternating Circular Motion:
   • Begin by extending one leg outwards and slightly downwards, then sweep it in a circular motion inwards and upwards.
   • Simultaneously, as the first leg moves inwards, the other leg begins its outward sweep.
   • Think of drawing large, opposing circles with your feet or shins, with the soles of your feet pushing against the water on the inward/upward sweep.
4. Foot Position: Keep your ankles relatively loose and your feet dorsiflexed (toes pointed slightly up or flexed) during the propulsive phase, maximizing the surface area pushing down on the water.
5. Continuous Rhythm: The key is to maintain a smooth, continuous, asynchronous motion, ensuring there's always a propulsive force being generated.
6. Arm Use (Minimal): For basic treading, minimal arm movement (gentle sculling with hands just below the surface) can assist, but the goal is to rely primarily on the legs. For advanced treading, hands can remain out of the water.

Other Kicks Used in Treading Water (and their limitations)

While the eggbeater is supreme, other kicks can provide temporary support:

• Vertical Flutter Kick: This is a continuous, alternating up-and-down leg movement, similar to the crawl stroke kick but performed vertically. It can provide some support, but it's less efficient for sustained treading than the eggbeater due to its less continuous propulsive phase and tendency to cause more forward/backward movement.
• Vertical Whip Kick (Breaststroke Kick): This kick involves drawing both knees up, pushing the feet out and around in a circular motion, and then bringing them back together. While powerful, it's an intermittent kick, meaning there's a recovery phase where no propulsion is generated, making it less energy-efficient for continuous treading.
• Sculling (Arm Component): Often used in conjunction with leg kicks, sculling involves small, figure-eight or side-to-side movements of the hands just below the water's surface. While it contributes to buoyancy, it's primarily an arm-driven technique and less sustainable than a strong leg kick alone.

Training and Drills for Improving Your Treading Water Kick

To enhance your eggbeater kick, focus on consistency, power, and efficiency:

• Hands-Out-of-Water Drills: Practice treading water with your hands held completely out of the water. This forces you to rely solely on your leg kick, strengthening it.
• Weight Treading: Gradually add small weights (e.g., dive bricks or small dumbbells held between the legs) to increase the resistance, building leg strength and endurance.
• Treading for Time: Set a timer and aim to tread water for progressively longer durations, focusing on maintaining a consistent and efficient kick.
• Partner Drills: Have a partner gently push down on your shoulders while you tread, forcing you to generate more power from your legs.
• Focus on Hip Mobility: Incorporate stretches and exercises that improve hip rotation and flexibility, as this is crucial for the range of motion required in the eggbeater kick.

Conclusion: Mastering Water's Demands

The eggbeater kick is a fundamental skill for anyone seeking proficiency and safety in the water beyond basic swimming. Its unique biomechanics offer unparalleled efficiency and stability for treading water, making it an indispensable technique for aquatic athletes, rescuers, and anyone who wants to feel truly at home in the aquatic environment. By understanding its mechanics and dedicating time to practice, you can master this powerful and energy-saving skill, unlocking greater freedom and capability in the water.