3LearnSwim Pathway, stage 3: Movement
How to kick when swimming
A good kick keeps your legs up and adds steady forward movement. For beginners, a relaxed kick from the hips is far more useful than a hard, splashy one.
Short answer
Kick from your hips with nearly straight, relaxed legs and loose ankles, pointing your toes slightly. Keep kicks small and continuous, mostly under the surface, with just a little splash at the heels.
The flutter kick, step by step
- Hold the wall. Arms straight, face in the water, body flat.
- Straighten your legs without locking your knees.
- Move from the hips. Legs go up and down alternately, like long flexible whips.
- Relax your ankles. Toes point back and turn slightly in. Floppy ankles let the top of your foot push the water.
- Keep it small. Your feet should only move about the width of a shoe box apart.
- Add a kickboard. Hold the board's far end, arms straight, face in, breathing out, and kick across the shallow end.
Common kicking mistakes
| Mistake | What it does | Fix |
|---|---|---|
| Bending the knees a lot ("cycling") | Pushes water forward, slows you down | Think "long legs from the hips" |
| Stiff, flexed ankles | Kick goes nowhere, or backwards | Point toes, keep ankles floppy |
| Huge kicks with big splash | Tiring and inefficient | Smaller, faster kicks under the surface |
| Kicking too hard | Uses lots of energy for little gain | Kick steadily, not maximally |
| Legs sinking while kicking | Usually a lifted head | Look at the pool floor |
Kicking and body position
In freestyle, most of your forward speed comes from your arms. The kick's main job for a beginner is to keep your legs near the surface and your body balanced. That's why a steady, gentle kick beats a powerful one. If you're exhausted after a length, try kicking less, not more.
Other kicks
Backstroke uses the same flutter kick on your back. Breaststroke uses a completely different frog-style kick, covered in its own guide.
Practise safely
Practise in water shallow enough to stand in, at a pool with a lifeguard or a capable adult watching you. Never practise breath-holding or floating alone in deep water. Children should always be within arm's reach of a supervising adult.
Common questions
Why do I go backwards when I kick with a board?
Almost always stiff, flexed ankles. Point your toes and let your ankles relax so the tops of your feet push the water back.
Should I use fins?
Short fins can help beginners feel a good kick and keep legs up. Use them as a practice tool, not all the time.
How fast should I kick?
A steady, comfortable rhythm. Beginners usually kick too hard. Aim for continuous small kicks you could keep up for a whole length.
Written by the Swim2u Swim School coaching team. Last reviewed 18 September 2026.