If you struggle with your kick and feel it slows you down, consider these FIVE THING to make your kick EFFECTIVE!


1. The size of the kick is important and should be somewhat narrow
➤The analogy used is to imagine a normal-sized bucket and double that size
➤The feet should stay in the kick area, which is roughly the size of the doubled bucket
➤The feet should be slightly wider than the body line, but not too much


2. The toes should be somewhat pointed back towards the end of the pool
➤Pointing the toes and turning the big toes inwards can help with ankle flexibility
➤This allows for more surface area to press down and backward while kicking
➤Pointing the toes to the bottom of the pool creates more drag
➤Ankle mobility can be improved with stretches and exercises


3. The proper amount of knee bend is important for an effective kick in swimming
➤Elite swimmers typically bend their knees up to about 130 degrees
➤Bending the knees too much or too little can affect the effectiveness of the kick


4. Timing the catch and kick together is important for an effective kick in swimming
➤Syncing up the catch, rotation, and kick will create a cross connection through the body
➤The right timing of the catch and kick is crucial for middle to long distance swimmers


5. The leg should come up high and straight during the upkick
➤The leg should start from the glute, not just by bending the knee
➤Using the glute muscles helps to lift the leg higher during the upward kicks
➤Maintaining good posture and engaging the core and glutes helps to keep the body straight during the swim
➤Having a straight line through the midsection is important for an effective kick


It’s time to break free from this frustrating plateau and start making real progress in your swimming journey!

Trying to swim faster by pushing yourself to work harder usually leaves you exhausted and out of breath without improving your speed. With our 8-week Faster Freestyle course, we’ll show you exactly what you need to do to become a better swimmer by mastering these advanced techniques:

✔️Breathing And Relaxation
✔️Posture, Head Position, And Kick
✔️Balance, Alignment, And Hand  Position
✔️Rotation, Recovery, And Entry
✔️The Catch
✔️The Power Diamond
✔️Kick Timing

Start your journey with the 8-Week Faster Freestyle and feel the difference in your swimming immediately!

P.S. Whenever you’re ready… here are 3 ways I can help you improve your swimming:

1. Join our 8-week Faster Freestyle program.
If you’re looking for a step-by-step way to become a faster swimmer in the next 8 weeks with the precise drills and workouts to do it, this is it – Click here

2. Join our Effortless Swimming membership for swimmers ready to move up a lane.
If you’re unsure where to start and what to do to find speed, I’m working with a group of swimmers and triathletes to increase their speed, efficiency, and swim fitness. – Click here

3. Work with me directly in our stroke analysis coaching.
If you’d like to work directly with me to take you from where you’re at to 15+ secs faster per 100m, you can record your swimming each week… – Click here


Join the 5 Day Catch Challenge
for Only $10


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Brenton and Mitch were great to work with at the clinic, Good to get video analysis to work on straight away, practice some new drills and go home knowing what you need to work on.

Alex McFadyen