How to Kick Properly in Swimming (Without Wasting Energy)

Learning how to swim efficiently starts with mastering one of the most important fundamentals: your kicking technique. Whether you're practicing freestyle, backstroke, or butterfly, the way you kick directly affects your speed, balance, and energy levels in the water. At First Stroke Aquatics, we turn beginners into confident swimmers by helping them build strong foundations—and kicking properly is one of the first things we teach.

Too many beginner swimmers burn themselves out with frantic or inefficient kicks. Instead of pushing you forward, poor kicking form actually creates drag, slows you down, and wastes energy. If you’re tired of kicking hard and getting nowhere, it’s time to upgrade your technique.

Kicking practice

To kick effectively in swimming, relax your legs and initiate movement from the hips—not the knees. Think of your legs as long levers, not pistons. Your ankles should be loose, with your toes pointed, creating a natural flutter kick or dolphin kick, depending on the stroke. Avoid stiff, jerky motions. Smooth, rhythmic movements are key.

Your body position also matters. When your hips drop below the waterline, your legs have to work harder to stay afloat. This increases drag and drains your energy quickly. Maintain a horizontal position in the water by engaging your core and keeping your head in a neutral position. A streamlined body creates less resistance and allows your kick to do its job.

Another tip: Keep your kicks narrow and fast. Wide, splashy kicks look dramatic but are largely ineffective. Instead, keep your feet just below the surface with small, quick motions that stay within the slipstream of your body. This minimizes drag and maximizes propulsion.

Don't forget to breathe! Holding your breath while kicking builds tension and limits endurance. Controlled breathing, paired with good body alignment, keeps you relaxed and efficient in the water.

Keep your body narror and streamlined for better kicking

To improve your swimming kick, incorporate drills like kickboard laps, streamline kicking, and vertical kicking. These exercises isolate your legs and help develop muscle memory for better technique.

Whether you’re new to swimming or training for your next triathlon, learning how to kick properly can make all the difference. A powerful, energy-efficient kick supports your entire stroke and helps you move through the water with ease.

At First Stroke Aquatics, we specialize in teaching swimmers how to master these essential skills. With the right technique, you’ll swim farther, faster, and with far less effort.