Beginner Swimming: Mastering the Fundamental Kick, Drills, and Common Mistakes

Teaching Beginner Swimmers: Mastering the Fundamental Kick

Teaching a beginner swimmer to kick effectively involves focusing on proper body alignment, generating power from the hips, and maintaining flexible ankles to propel themselves through the water with efficiency and control.

Importance of the Kick in Swimming

The kick is a foundational element of efficient swimming, contributing significantly to propulsion, body position, and overall balance in the water. For beginner swimmers, developing a strong and coordinated kick is crucial for building confidence, establishing proper hydrodynamics, and conserving energy. While the arms provide much of the propulsive force in advanced strokes, a well-executed kick supports the body, reduces drag, and provides continuous forward momentum, allowing the upper body to focus on stroke mechanics.

Understanding Basic Kick Mechanics: The Flutter Kick

The flutter kick is the most common and fundamental kick taught to beginners for freestyle and backstroke. It emphasizes a continuous, alternating leg movement originating from the hips.

• Body Position: The swimmer should strive for a streamlined, horizontal body position in the water, with the head in line with the spine and eyes looking down (for face-down kicking). The hips should be high, near the surface, to reduce drag.
• Leg Movement: The movement should initiate from the hips, not the knees. The legs move in a relatively straight, alternating up-and-down motion. Think of the legs as a single unit from hip to toe.
  • Downbeat: The leg extends downwards, with the top of the foot pushing water backward. This is the primary propulsive phase.
  • Upbeat: The leg recovers upwards, with the sole of the foot or the back of the calf pushing water. This phase helps maintain balance and prepares for the next downbeat.
• Knee Bend: There should be a slight, natural bend in the knee as the leg extends, but it should not resemble a bicycling motion. The bend should be minimal, primarily a reaction to the hip-driven movement, allowing the foot to whip through the water.
• Ankle Flexibility: Loose, flexible ankles are paramount. The foot should be extended (plantar-flexed) and relaxed, allowing the top of the foot to "catch" and push water on the downbeat, similar to a fin. Stiff ankles significantly reduce propulsive force.

Essential Drills for Beginners

Effective teaching involves breaking down the kick into manageable, progressive drills.

• Wall Kicking:
  • Setup: Swimmer holds onto the edge of the pool deck with arms extended, face in the water (or looking up for backstroke kick).
  • Focus: Emphasizes hip-driven motion, relaxed ankles, and consistent kicking rhythm without worrying about balance or breathing. Coaches can physically guide the legs if needed.
• Kickboard Kicking:
  • Setup: Swimmer holds a kickboard at arm's length, maintaining a flat body position.
  • Focus: Develops independent kicking while providing external support for balance. Allows the swimmer to practice breathing techniques (turning the head to the side) while maintaining kick rhythm.
• Floating Kicks (without board):
  • Setup: Swimmer practices kicking while holding a noodle under their arms or simply floating on their stomach or back.
  • Focus: Enhances core engagement and body awareness as the swimmer must use their kick to maintain horizontal alignment without external support.
• Arm-Assisted Kicks (Superman Glide):
  • Setup: Swimmer pushes off the wall in a streamlined "superman" position (arms extended forward, hands together), then begins kicking.
  • Focus: Integrates the kick with an initial glide, reinforcing the streamlined body position critical for efficient swimming.

Common Mistakes and Corrections

Identifying and correcting common errors early prevents the development of inefficient habits.

• Bending Knees Too Much ("Bicycle Kick"):
  • Issue: Reduces propulsive surface area and creates excessive drag. The power comes from the knees, not the hips.
  • Correction: Emphasize "straight legs, floppy feet." Use drills like wall kicking where the coach can gently hold the knees to restrict excessive bending, or have the swimmer visualize kicking from the hips like a puppet on strings.
• Stiff Ankles ("Flexed Feet"):
  • Issue: Feet act like brakes rather than fins, pushing water forward instead of backward.
  • Correction: Focus on relaxation. Have the swimmer practice pointing their toes and wiggling their ankles on dry land. In the water, encourage gentle, relaxed kicking, perhaps with fins initially to provide a feel for propulsion with extended feet.
• Kicking from the Knees/Hips Only (Lack of Full Leg Engagement):
  • Issue: Inconsistent propulsion, poor body position.
  • Correction: Remind the swimmer that the entire leg, from hip to toe, is involved in the movement. Drills that require full leg extension, like vertical kicking (holding onto the wall and kicking vertically), can help.
• Kicking Too Hard/Fast:
  • Issue: Leads to fatigue quickly without proportionate increase in speed. Often results in stiff, inefficient movements.
  • Correction: Emphasize a smooth, consistent rhythm rather than brute force. Explain that efficiency comes from technique, not just power. Count kicks per length and aim for a consistent number.

Progression and Practice

Consistency is key for beginners. Encourage short, frequent practice sessions rather than long, infrequent ones. As the beginner improves their kick, gradually introduce more challenging scenarios:

• Varying Speeds: Practice slow, controlled kicks for endurance and faster bursts for speed.
• Adding Breathing: Integrate side breathing or rhythmic breathing while kicking to prepare for full stroke swimming.
• Short Fins: Using short, flexible swimming fins can help beginners feel the correct propulsive action of the feet and ankles, aiding in muscle memory development. However, do not over-rely on fins.

Safety and Encouragement

Always prioritize safety. Ensure proper supervision, especially with young children. Maintain a positive and encouraging environment. Learning to kick takes time and patience. Celebrate small victories and focus on effort and progress over immediate perfection. A well-taught kick forms the bedrock of a confident and efficient swimmer.