Drill Library: Vertical Kick

Understand Why We Do The Drill, :

  • Teaches you how to kick from your hips
  • Forces you to maintain the right tempo or cadence to your kick
  • Teaches you how to maintain great posture and alignment by keeping your core tight

How To Do It:

Body Position:

  • Move to deep-end of the pool (where it’s too deep to stand)
  • Keep your body vertical so your head is out the water and your hips and feet are directly beneath your head.
  • As if you are “standing up” in the deep end
  • Put your hands up so they are at the surface of the water. Do not use them to help keep your head above the water.

The Movement:

  • Kick backwards and forwards like you would in freestyle.
  • Keep your body straight (head, hips and heels in a vertical line) and your head above the surface.

Things To Focus On:

  • Keep the kick narrow and quick. The kick should be small and fast.
  • Make sure your ankles are pointed down towards the bottom of the pool.
  • Kick from your hips and core, not from your knees. Kick with a “straighter” leg.
  • Keep the angle between your core and hour thighs open. Don’t “sit” into the position

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