Vertical Kicking Drill: Strengthening Backstroke Legs

Build Power, Endurance, and Body Control — One Kick at a Time

In backstroke, the flutter kick is more than just a stabilizer — it’s a silent engine that drives body position, maintains momentum, and powers breakouts off every wall. Yet too many swimmers neglect leg strength, relying on arms alone and suffering from sinking hips, inefficient strokes, and slower times.

The solution? Vertical Kicking Drill — a deceptively simple but profoundly effective exercise that isolates the hip-driven kick essential to elite backstroke.

Performed in deep water with arms crossed or raised, vertical kicking removes the support of forward motion, forcing swimmers to generate propulsion purely from core and leg drive. The result? Stronger kicks, higher hips, and a more powerful, efficient backstroke.

In this guide, we’ll show you how to master vertical kicking for backstroke — with progressions, cues, and programming tips to transform your legs from a liability into your greatest asset.

🌊 Why Vertical Kicking Is Essential for Backstrokers

Unlike flutter kicking on your back, vertical kicking:

• Eliminates momentum — you can’t “coast”

• Forces hip initiation — no lazy knee kicks

• Builds core stability — engages deep stabilizers

• Improves breath control — challenges you to stay calm while working hard

“If you can’t kick vertically, your backstroke kick is just decoration.”— Coach Eddie Reese

🛠️ How to Perform the Vertical Kicking Drill

Basic Form:

• Position: In deep water (at least 7 feet), cross arms over chest or raise them overhead

• Body: Keep head above water, eyes forward, core braced

• Kick: Initiate movement from the hips, not the knees

  • Recovery: Knees bend slightly as hips rise

  • Power: Snap legs downward with pointed toes

• Rhythm: Small, fast, continuous undulations — not large, slow bends

🎯 Cue: “Kick from your belly button down — not your kneecaps.”

📈 Progressions for All Levels

🔹 Beginner: Arms Crossed, Short Intervals

• Focus: Feel the wave motion, build confidence

• Sets: 4–6 x 20 seconds, 40s rest

• Tip: Use short fins to help with rhythm

🔹 Intermediate: Arms Overhead, Controlled Breathing

• Focus: Increase core engagement, add breath control

• Sets: 6–8 x 30 seconds, 30s rest

• Cue: “Breathe every 3–4 kicks — steady exhale underwater”

🔹 Advanced: Resistance + Sprint Bursts

• Add light ankle weights (use cautiously) or hold a small medicine ball

• Sets: 8–10 x 15 seconds MAX effort, 60s rest

• Goal: Explosive power for race starts and breakouts

⚠️ Safety Note: Never use heavy resistance. Stop if you feel lower back strain.

💪 5 Key Benefits of Vertical Kicking for Backstroke

1. Builds Core-Driven Kick

• Teaches swimmers to initiate the kick from the hips — not the knees

• Eliminates “bicycling” or splashy kicks that kill momentum

2. Strengthens Hip Flexors and Glutes

• These muscles power the upward phase of the flutter kick

• Critical for explosive breakouts off walls

3. Improves Breath-Kick Timing

• Forces swimmers to time inhalation with the kick’s power phase

• Reduces breath-holding and early fatigue

4. Enhances Ankle Flexibility and Foot Snap

• Pointed toes and quick closure maximize propulsion

• Vertical position highlights floppy or tense ankles

5. Develops Lactate Tolerance

• High-intensity vertical sets simulate the metabolic stress of 100/200 back

• Builds mental and physical resilience for the “grind zone”

🏊 Sample Vertical Kicking Sets

Power Builder (Pre-Main Set)

• 6 x 30s vertical kick (arms crossed)

• Rest: 30s

• Focus: “Small, fast, chest-led”

Race Simulation (Backstroke Focus)

• 4 x 45s vertical kick (arms overhead)

• Rest: 45s

• On last 10s of each rep, sprint

• Mimics final 25m of a 200 back

Endurance Challenge (Advanced)

• 3 x 60s vertical kick

• Rest: 60s

• Maintain consistent rhythm — no slowing

🧠 Coaching Cues That Work

🌊 “Kick from your hips — not your knees.”

💥 “Fast feet, quiet splash.”

🧱 “Core tight, knees soft, toes pointed.”

⏱️ “Fast feet, quiet splash.”

🌬️ “Breathe on the snap — not before.”

⚠️ Common Mistakes — And How to Fix Them

Mistake	Why It’s Bad	Fix
Kicking from knees	Creates drag, kills rhythm	Cue: “Initiate from your sternum”
Holding breath	Causes early fatigue	Add steady bubble exhale underwater
Arms flailing	Wastes energy, disrupts balance	Cross arms firmly over chest
Over-bending at hips	Looks like a jackknife — inefficient	Reduce amplitude; focus on wave flow
Dropping head	Strains neck, sinks hips	Keep eyes forward, chin slightly up

📊 How to Track Progress

• Duration: Can you hold form for 10s longer?

• Recovery Time: Less rest needed between reps?

• Underwater Kick Power: Faster breakout off walls?

• Race Splits: Improved 25m backstroke times (especially off starts/turns)?

💡 Film your vertical kick: Compare hip movement and kick amplitude monthly.

💬 Pro Insight from Elite Coaches

“I use vertical kicking as a litmus test. If a swimmer can’t hold 45 seconds with good form, they’re not ready for high-volume back sets.”— Dave Salo, USC Trojan Swim

“The best backstrokers don’t have the strongest legs — they have the smartest kick.”

Final Thoughts

Vertical kicking isn’t just a drill — it’s a diagnostic tool, a strength builder, and a rhythm teacher all in one. It strips away the distractions of forward motion and forces you to confront the raw mechanics of your kick.

So the next time you step into deep water, don’t just splash. Press your chest down.Snap your feet together.And let every vertical kick be a step toward stronger, smoother, more powerful backstroke.

Chest down. Hips up. Feet snap. Breathe. Repeat.

Because in backstroke, flight begins not with the arms —but with the kick that lifts you. 💙🏊‍♂️