Bouyancy with arm and leg Action

Kicking plays an important roe in swimming. No matter how strong your arm is if are
kicking your feet in a wrong manner you only drag your body down and worse, it will
make you sink. Performing correct kicking will enable you save energy and gain velocity

Streamline Glide
This is performed by pushing off the wall with your hands extended out infront of
you, palms overlapped each other and your arms clipped to your ears. Legs on the other
hand should be together with your toes pointed behind you.

Flutter Kick
1. Lift your legs up and down in an alternate motion.
2. Toes should be pointed to create a floppy foot in order to catch the water and
force it backwards (Flexed feet will only make your toes stiff and hard to
kick).
3. When you kick your legs up and dwn, snap the end of your toes allowing your
knees to bend a little just for that snap. Bend your knees in a 20-30 degree
angle when you kick.

Flutter Kick in the Pool

1. Face the wall
2. Hold the edge of the pool.
3. Submerge your face into the water with eyes on the floor.
4. Lift your hips and legs up.
5. You should get the stengthof your kick from your hips and not from your
thigh. Kick from your hips and not from your thigh.
6. The resistance you create when setting up a kick must be overcome by the
propulsion you generate.
7. Lift your feet above the surface of the water, but not too high. Then, bring
your feet back to the water.

Streamline Glide and Flutter kick with Kickboard

1. Lean on the wall.
2. Hold the edge of the kickboard and extend arms out in front of shoulders.
3. Get enough air and place your head on the water with your arms clipped on
your ears.
4. Kick the wall and perform your streamline glide.
5. Once you feel your feet on the surface, start performing flutter kick.
6. Raise your head up when you ran ot of breath and place it back in the awater
when you have regain some air.
7. Continue flutter kicking until you arrive at the other end of the pool.

Streamline Glide and Flutter kick (without floating device)

1. Assume/ Do the streamline position.
2. Kick the wall and then do streamline glide.
3. Do the flutter kick.
Back Float Kick
This kind of backfloat is also called elementary backstroke.

1. Sit on the edge of the pool with your legs on the water.
2. Keep feet together and make V-shape by keeping your feet slightly apart
while your heels are together.
3. Bring your heels backward and kick your feet out then feet together. Kick
back, out, together.
4. Go down to the water with partner.
5. Perform back float position with partner holding your hands.
6. Perform the kicking. Heels back, feet out, push away and feet together.

Dry Land Drill in Arming

1. Lie on the mat.
2. Place your hand on the side of your thigh.
3. Drag your thumbs up to your shoulder then extend your arms outward and
push down to your side.

Dry Land Drill in Arming with Kicking

In order to get the timing on when to kick and pull, remember these positions:
Chicken, Airplane and Soldier.

1. When you bring your heels back, you drag your thumbs up to your shoulders
which make you look like a chicken.
2. When you extend your arms outward, kick your feet out which make you look
like an airplane.
3. When you push the water down to your thighs, place your feet back together
which make you look like a soldier.

Elementary Backstroke Swim

1. Place your hands on the side of your thigh.
2. Drag your thumbs up to your shoulders then extnd your arms outward and
push the water down to your sides.
3. Combine the correct kicking and arming. (Remember: Chicken, Airplane and
he Soldier).