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Backstroke kicks; one arm extended towards the ceiling, the other is sideward the body

EXTRA EXERCISE for kicks with focus on getting the feeling for more effective movement. During the performance we focus on:

  • high frequency of the kicks,
  • extended position of the arm infront of the body


  • extended body position with hips right underneath the surface,
  • fixed head position on the surface in the body extension,
  • breathing in rythm through the mouth
  • feet we need to extend and turn inwards,
  • leg extension in knees when finishing the kick,
  • appropriate depth of the kicks so knees get only right underneath the surface and that we make bubbles with feet.