Backstroke Kick: Mastering Technique, Drills, and Common Mistakes

How to do backstroke kick?

Mastering the backstroke kick involves a continuous, rhythmic flutter motion originating from the hips, with flexible ankles and a strong core, designed to maintain a high body position and provide consistent propulsion throughout the stroke.

Understanding the Backstroke Kick: The Foundation

The backstroke kick, fundamentally a flutter kick performed on the back, is more than just a means of propulsion; it's a critical component for maintaining proper body position, stability, and rhythm in the water. Unlike the freestyle kick, where the downward motion is primary, the backstroke kick utilizes both the upward and downward phases for propulsion, albeit with the upward (recovery) phase often contributing more significantly to maintaining hip height. A well-executed backstroke kick minimizes drag, conserves energy, and supports the arm recovery phase, making the entire stroke more efficient.

Anatomy and Biomechanics of the Backstroke Kick

The backstroke kick is a complex, coordinated movement involving multiple muscle groups and joint actions.

• Primary Muscles Involved:
  • Hip Flexors (e.g., Iliopsoas, Rectus Femoris): Crucial for the upward phase of the kick, lifting the leg.
  • Hip Extensors (e.g., Gluteus Maximus, Hamstrings): Power the downward phase, driving the leg.
  • Quadriceps (Rectus Femoris, Vastus Lateralis, Medialis, Intermedius): Extend the knee.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Flex the knee.
  • Gastrocnemius and Soleus (Calf Muscles): Essential for ankle plantarflexion (pointing the toes), creating a propulsive surface.
  • Core Muscles (e.g., Rectus Abdominis, Obliques, Transverse Abdominis): Provide stability, connect upper and lower body, and prevent hip drop.
• Joint Actions:
  • Hip Joint: Alternating flexion and extension.
  • Knee Joint: Slight, controlled flexion and extension. Excessive knee bend is inefficient.
  • Ankle Joint: Continuous plantarflexion (pointing the toes) with a degree of dorsiflexion during the recovery phase to maximize the foot's surface area against the water.
• Kinetic Chain: The movement originates from the hips, transmitting power through the knees to the ankles and feet. The entire leg acts as a whip, with the feet being the primary propulsive surfaces.

Step-by-Step Guide to Mastering the Backstroke Kick

Executing an efficient backstroke kick requires attention to detail and consistent practice.

1. Body Position:
   • Supine Float: Lie on your back, face up, with your ears in the water and eyes looking slightly back towards your feet or the ceiling.
   • Head Neutral: Keep your head still and aligned with your spine. Avoid lifting or dropping your head excessively.
   • Hips High: Engage your core to keep your hips at or near the surface of the water. This minimizes drag and allows for effective kicking.
   • Core Engagement: Lightly brace your abdominal muscles throughout the kick to maintain a stable, streamlined body.
2. Leg Extension and Flexion (From the Hip):
   • The kick should originate primarily from the hips, not the knees. Imagine your legs as extensions of your torso.
   • Your legs should move with a slight, continuous bend at the knee, but avoid excessive knee flexion (bending your knees too much, which breaks the surface of the water).
3. Ankle Plantarflexion (Pointing Toes):
   • Keep your ankles relaxed and your toes pointed (plantarflexed) throughout the entire kick. This creates a large, rigid, propulsive surface with your feet.
   • Flexible ankles are crucial for maximizing the "whip" effect and catching water effectively.
4. Continuous Flutter:
   • Execute a continuous, rhythmic, and alternating up-and-down motion with your legs. There should be no pause between kicks.
   • The kick should be relatively small in amplitude, staying mostly within the silhouette of your body.
5. Power Generation:
   • Downbeat (Upward Movement): As one leg moves upward towards the surface, the top of your foot and shin push against the water, providing propulsion and helping to keep your hips high.
   • Upbeat (Downward Movement): As the other leg moves downward, the sole of your foot and the back of your calf push against the water, also contributing to propulsion.
6. Kick Amplitude:
   • Aim for a relatively shallow kick. Your feet should just break the surface of the water (or stay just below it) on the upbeat, and your toes should not drop much deeper than 12-18 inches below the surface on the downbeat.
   • Avoid kicking too wide or too deep, as this increases frontal drag.
7. Coordination with Core:
   • The kick is not just a leg exercise; it's a full-body movement. Your core muscles stabilize your torso, allowing your hips to rotate slightly with each kick, which enhances power and efficiency.

Common Mistakes and How to Correct Them

Even experienced swimmers can fall prey to inefficient kicking habits.

• Bending Knees Too Much:
  • Issue: Leads to a "bicycle kick" where the knees break the surface, creating significant drag and reducing propulsive force from the feet.
  • Correction: Focus on initiating the movement from the hips. Practice kicking with a kickboard, ensuring your knees stay submerged or just below the surface. Imagine kicking "through" a small hoop placed just above your knees.
• Stiff Ankles:
  • Issue: Reduces the surface area of the foot available to push water, leading to less propulsion.
  • Correction: Work on ankle flexibility through stretches (e.g., pointing and flexing feet, ankle circles). Use fins during drills to encourage plantarflexion and strengthen ankle muscles.
• Kicking Too Deep/Wide:
  • Issue: Increases drag and wastes energy by moving water inefficiently.
  • Correction: Visualize your legs staying within a narrow "tunnel" or the width of your hips. Focus on small, controlled movements.
• Lack of Core Engagement:
  • Issue: Hips drop, leading to a "sitting" position in the water, which creates immense drag.
  • Correction: Actively engage your core by drawing your navel towards your spine. Practice streamline kicking on your back, focusing on maintaining a flat, high body position.
• Inconsistent Rhythm or Pauses:
  • Issue: Interrupts continuous propulsion and disrupts the overall stroke rhythm.
  • Correction: Focus on a constant, smooth, and rhythmic kick. Count your kicks (e.g., a six-beat kick per arm cycle) to ensure consistency.

Drills to Improve Your Backstroke Kick

Targeted drills can help isolate and refine your backstroke kick technique.

• Kickboard on Back: Hold a kickboard on your chest or stomach while lying on your back. This isolates the kick and forces you to focus on body position and hip drive.
• Streamline Kick on Back: Push off the wall in a tight streamline (arms extended overhead, hands clasped, head neutral) and kick without arm movement. This emphasizes body alignment and core engagement.
• One-Arm Backstroke Kick: Perform backstroke with one arm extended forward and the other arm performing the stroke. This helps integrate the kick with a limited arm movement, improving coordination.
• Vertical Kicking: Kick vertically in the deep end of the pool, keeping your head above water. This builds leg strength and endurance, and improves your "feel" for the water. Vary leg positions (e.g., straight legs, slight bend).
• Fins: Use short-blade fins during kick drills. Fins enhance ankle flexibility, strengthen the leg muscles involved, and provide immediate feedback on propulsive force.
• Ankle Band Kicking: Place a resistance band around your ankles to force you to engage your glutes and inner thighs, improving hip-driven power and preventing knees from splaying.

Integrating the Kick into the Full Backstroke

The kick is integral to the entire backstroke.

• Synchronization: Most competitive backstrokers use a six-beat kick, meaning three kicks for every one arm cycle (or six kicks per full arm rotation). This provides continuous propulsion and balance.
• Maintaining Body Position: The kick is crucial for keeping your hips high and stable, allowing the arms to recover smoothly over the water without causing excessive body roll or drag.
• Breathing: A consistent kick helps maintain a stable platform, making it easier to breathe naturally and continuously without interrupting your rhythm.

Safety Considerations and Progressive Training

As with any physical activity, proper safety and progressive training are essential.

• Warm-up: Always begin with a dynamic warm-up, including light swimming and leg stretches, to prepare your muscles and joints.
• Listen to Your Body: Pay attention to any discomfort or pain, especially in the knees or ankles. Adjust your intensity or technique as needed.
• Gradual Progression: Start with shorter distances and focus on technique over speed. Gradually increase distance and intensity as your strength and endurance improve.
• Seek Expert Coaching: For personalized feedback and advanced technique refinement, consider working with a certified swimming coach or kinesiologist. They can identify subtle inefficiencies and provide tailored drills.

Conclusion

The backstroke kick is a fundamental skill that, when executed correctly, transforms the entire backstroke. By understanding its biomechanical principles, focusing on hip-driven movement, maintaining flexible ankles, and engaging your core, you can develop a powerful and efficient kick. Consistent practice with targeted drills and a mindful approach to technique will not only enhance your propulsion but also improve your body position and overall swimming efficiency, making you a more confident and capable backstroker.