Backstroke Kick Drill: Building Power and Consistency

Backstroke may look smooth and effortless from the pool deck, but behind every fast backstroke swim is a strong, consistent kick. The backstroke kick not only propels you forward but also helps maintain body position and balance in the water. One of the most effective ways to refine your technique and build endurance is by incorporating specific backstroke kick drills into your training.

In this article, we’ll cover why the backstroke kick is so important, how to execute it correctly, and which drills will help you build both power and consistency.

🚀 Why the Backstroke Kick Matters

Unlike in freestyle, where the arms provide most of the propulsion, backstroke relies heavily on a powerful and rhythmic flutter kick to:

• Maintain speed between arm strokes

• Keep the hips and legs high in the water

• Reduce drag by stabilizing body alignment

• Improve race endurance and efficiency

Without a strong kick, you’ll sink lower in the water, increasing resistance and slowing you down.

🏊 Proper Backstroke Kick Technique

Before diving into drills, it’s important to master the basics:

1. Leg Position: Keep your legs close together with toes pointed.

2. Kick Motion: The kick comes from the hips, not the knees. Think of a fast, narrow flutter.

3. Range of Motion: Keep movements small and quick — large kicks create more drag.

4. Body Position: Maintain a streamlined posture with your core engaged to avoid excessive rolling.

   
   

🔹 Drills to Build Backstroke Kick Power and Consistency

1. Vertical Kicking Drill

• Tread water in a vertical position, kicking in a backstroke flutter motion.

• Keep arms crossed over your chest to focus on leg propulsion.

• Aim for 20–30 seconds at a time, building up to longer intervals.

• Benefit: Builds explosive leg strength and improves endurance.

2. Kickboard Backstroke Kick

• Hold a kickboard above your head in streamline position while kicking on your back.

• This challenges your core stability and improves kick consistency.

• Focus on keeping your hips high and avoiding knee bending.

• Benefit: Strengthens lower body while reinforcing correct body alignment.

3. Underwater Dolphin-to-Backstroke Kick

• Start with a dolphin kick underwater, then transition into a fast backstroke flutter kick.

• Helps train your legs to adapt quickly during starts and turns.

• Benefit: Boosts both underwater speed and surface kick rhythm.

4. No-Kickboard Streamline Kicking

• Push off in a streamlined position on your back and kick without using a board.

• Keep your head still, looking straight up at the ceiling or sky.

• Benefit: Promotes balance, stability, and kick endurance without extra support.

5. Sprint Kick Intervals

• Do 25 meters of all-out backstroke kick with fins, then 25 meters without.

• Repeat for several sets to build both speed and stamina.

• Benefit: Improves fast-twitch muscle power for racing.

📅 How to Include in Your Training Plan

For best results:

• Dedicate 2–3 sessions per week to focused backstroke kick work.

• Mix short, explosive intervals with longer endurance sets.

• Track your progress by timing kick-only sets over consistent distances.

✅ Key Takeaways

A powerful, steady backstroke kick is the foundation of speed and efficiency in this stroke. By focusing on technique first and then incorporating targeted drills, you can transform your leg strength, maintain higher speeds, and dominate your backstroke events.