Swim drills

Streamlined kick drill

The streamlined kick should be part of every length in the pool, both in training and competition.
Being streamlined off the wall makes the most of the push off the wall and this drill allows you to experiment with balance in the water.
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​Key points to note are :-

• When you first start with this drill, use flippers to give you a strong forward motion.
• The hands should be on top of each other with the top hand thumb wrapped around and under the bottom hand to keep the hands together.
• The arms should be together with the elbows squeezing the head and arms straight.
• The head should be looking down at you feet, experiment with the head position and how it affects the balance in the water. The higher the head the lower the feet and vice versa.
• The kick should lead from the thig, followed by the lower leg and then the foot.
• The feet should touch the surface of the water, barely breaking the surface.
• Note in the video how the swimmers bottom of the foot, finishes flat on the surface of the water and remains in the position until the last moment of the down kick.

Other points to note in the video :-

• Breathing is carried out by lifting the head, which drops the feet, try and keep breathing to the minimum, to allow you to stay flat in the water.