Scissor Kick Swimming: Technique, Muscles Involved, and Common Mistakes

How to do scissor kick swimming?

The scissor kick is a powerful, asymmetrical leg action primarily used for propulsion and stability in strokes like the sidestroke, involving one leg sweeping forward while the other sweeps backward, followed by a forceful, simultaneous closing motion.

Understanding the Scissor Kick

The scissor kick is a distinct leg movement in swimming, characterized by its asymmetrical nature. Unlike the symmetrical flutter kick (freestyle/backstroke) or whip kick (breaststroke), the scissor kick involves one leg moving forward and the other moving backward, mimicking the action of a pair of scissors closing. This coordinated, opposing movement generates significant propulsive force and provides excellent lateral stability, making it ideal for specific swimming applications. Its primary utility lies in the sidestroke, but variations or adaptations can be seen in water polo for treading water or sculling.

Key Muscles Involved

Executing an effective scissor kick demands coordinated action from several major muscle groups:

• Gluteal Muscles (Glutes): Primarily the gluteus maximus, responsible for powerful hip extension, particularly of the trailing leg as it drives backward.
• Hamstrings: Contribute to hip extension (trailing leg) and knee flexion (both legs during recovery).
• Quadriceps: Crucial for knee extension, especially of the leading leg as it drives backward and down.
• Adductors (Inner Thigh Muscles): These muscles are vital for the powerful closing phase, drawing both legs together forcefully.
• Hip Flexors: Involved in bringing the leading leg forward and the trailing leg back during the recovery phase.
• Core Stabilizers (Abdominals and Obliques): Essential for maintaining a stable body position and efficiently transferring power from the legs to the rest of the body.

Step-by-Step Execution for Sidestroke Scissor Kick

Mastering the scissor kick involves precise coordination and timing. Here's a breakdown of the classic sidestroke application:

• Starting Position: Begin by lying on your side in the water, fully streamlined. Your bottom arm should be extended forward, and your top arm can be by your side or preparing for a pull. Your legs are extended and together, in line with your body.
• The Preparation (Recovery Phase): This phase minimizes drag while setting up for propulsion.
  • Lead Leg (Top Leg): Initiate a controlled sweep forward, bending slightly at the knee. The hip will flex, but avoid bringing the knee too far up towards the chest, as this creates excessive drag.
  • Trail Leg (Bottom Leg): Simultaneously, sweep this leg backward, bending slightly at the knee. The hip will extend.
  • Maintain a relatively narrow separation between the knees and feet to reduce resistance. Think of your legs forming a narrow "V" shape, with one leg pointing slightly forward and the other slightly backward.
• The Propulsion (Power Phase): This is where the force is generated.
  • Simultaneous Drive: Forcefully and simultaneously drive the lead leg backward and down, while the trail leg drives forward and up.
  • The "Scissor" Action: The legs should rapidly "scissor" together, meeting in a powerful, snapping motion. Imagine clapping your feet together in the water.
  • Foot Position: Maintain plantarflexion (pointed toes) throughout the power phase to maximize the surface area pushing against the water.
  • Hip Rotation: Allow for a slight rotation of the hips to facilitate the powerful closing action.
• The Glide: After the legs come together forcefully, hold them in a streamlined, extended position for a brief moment. This allows you to glide through the water, maximizing the distance gained from each kick and improving efficiency.
• Timing with Arms: In the sidestroke, the scissor kick is typically timed to coincide with the arm pull and recovery. As your arms complete their propulsive phase and begin recovery, your legs initiate the scissor kick, providing continuous forward momentum.

Common Mistakes to Avoid

• Excessive Knee Bend: Bending the knees too much during recovery increases frontal drag and reduces the effective propulsive surface area.
• Too Wide a Scissor: Spreading the legs too far apart during the recovery phase creates significant resistance and slows you down. Keep the "V" narrow.
• Lack of "Snap": Not bringing the legs together forcefully and quickly diminishes the propulsive power. The "snap" is crucial.
• Incorrect Foot Position: Dorsiflexed feet (flexed at the ankle, toes pointing up) act as brakes. Always point your toes (plantarflexion) for maximum propulsion and minimal drag.
• Poor Timing: Disconnecting the kick from the arm stroke or performing it out of sync with your body's momentum will reduce overall efficiency.
• Using Scissor Kick in Inappropriate Strokes: The scissor kick is highly inefficient for freestyle or backstroke, which rely on a continuous flutter kick.

Drills for Improvement

• Kickboard Scissor Kick: Hold a kickboard with both hands and practice the scissor kick on your side. This isolates the leg movement and allows you to focus solely on form.
• Side Kick Drill: Practice kicking on one side for a set distance, then switch to the other side. Focus on the feeling of the water resistance and the "snap" of your legs.
• Underwater Scissor Kick Observation: If possible, have someone film your kick from underwater or use a mirror at the side of the pool to visually assess your leg path and foot position.
• Sculling with Scissor Kick: Integrate gentle arm sculling movements while performing the scissor kick to practice coordination and maintain forward momentum.

Benefits of Mastering the Scissor Kick

• Powerful Propulsion: When executed correctly, the scissor kick can generate substantial forward thrust, especially for the sidestroke.
• Enhanced Stability: The opposing leg action provides excellent lateral stability, which is invaluable in situations like rescue swimming or water polo.
• Improved Body Rotation and Coordination: Mastering the asymmetrical movement enhances overall body awareness and coordination in the water.
• Targeted Muscle Development: Strengthens key muscle groups such as the adductors, glutes, and quadriceps, contributing to overall lower body power.

When to Use the Scissor Kick

The scissor kick is a specialized technique with specific applications in swimming:

• Sidestroke: This is the primary and most efficient application of the scissor kick. It perfectly complements the sidestroke's arm action and body position.
• Water Polo: Players frequently use a modified scissor kick or powerful eggbeater kick (which has scissor-like elements) for treading water, maintaining position, and gaining height out of the water.
• Rescue Swimming: The stability and power of the scissor kick make it highly effective for towing individuals or objects in the water.
• Recreational Swimming: For those who enjoy varied strokes, the sidestroke with its scissor kick offers a different way to move through the water.

While some swimmers might adapt a slight scissor-like action in their breaststroke kick, the traditional and most efficient breaststroke kick is the symmetrical "whip kick" or "frog kick." The scissor kick is generally not used in competitive freestyle or backstroke.

Safety and Progression

Always prioritize proper form over speed or power when learning new techniques. Start slowly, focusing on each phase of the kick. Listen to your body and avoid movements that cause pain or discomfort, particularly in the hips or knees. Consistent practice is key to developing muscle memory and refining your technique. If you find yourself struggling, consider seeking guidance from a certified swimming coach or instructor who can provide personalized feedback and drills.