🦵 Master the Art of the Flutter Kick

February 11, 2025

Let’s face it—no matter how strong your pull is, your kick can make or break your speed. The flutter kick isn’t just about moving your legs; it’s the secret weapon that keeps you streamlined, balanced, and FAST. Ready to level up? Let’s dive in.

Why Your Kick Matters

Think of your kick as the engine that powers your swim. When it’s efficient, you glide effortlessly. When it’s not, it feels like swimming through molasses. The key?

It’s all in the mechanics.

The Technical Side (But Keep It Simple):

  1. Kick from the Hips, Not the Knees: Imagine your legs as whips—the power starts at the hips with a slight knee bend. Too much bend = drag city.

  2. Loose Ankles Are Fast Ankles: Tight ankles create resistance. Aim for relaxed, flexible ankles to create a natural, flowing motion.

  3. Streamline is King: Your body position matters. Engage your core to keep your hips high and your body straight.

Quick Fixes for Common Mistakes:

Mistake: Stiff legs kicking from the knees.
Fix: Practice flutter kicks with a light, quick motion from the hips.

Mistake: Sinking hips dragging you down.
Fix: Engage your core and keep your head neutral to balance your body.

Video Explanation ⬇️⬇️⬇️

(BEGINNER) Practice Set to Boost Your Kick:

Let’s put this into action with a quick, effective set:

  • 🏊 4 x 50 Flutter Kick with a Board (focus on technique)

  • 🏊 4 x 25 Flutter Kick on Back (no board, streamline position)

  • 🏊 4 x 25 Sprint Flutter Kick (maximum effort, maintain form)

Rest: 20 seconds between reps. Focus on speed AND control.

Ready to Take Your Training to the Next Level?

At Swim Trident USA, we offer Virtual Coaching tailored just for you. Whether you're looking to improve your kick, stroke mechanics, or race strategy, we've got you covered.

✅ 1-on-1 Consultations
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✅ Weekly Coaching Calls

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Sign up today and start your journey toward peak performance! 🚀


Stay fast,
The Swim Trident USA Team