Kicks from the knees

Bends at the knees in a cycling action instead of kicking from the hips.

Activities that help

• Body Wave Glide – From a streamlined glide, swimmers make a gentle wave from chest to toes – the movement that drives dolphin kick and butterfly.
• Boiling Pot – Kicking on the back, swimmers try to make the water at their toes 'boil' with small bubbling kicks.
• Crocodile Chase – When the crocodile snaps, swimmers kick fast with their floats to escape to the wall – short bursts of fast, small kicks.
• Delivery Boats – Swimmers kick while pushing a float 'boat' carrying a toy, delivering it across the pool without it falling off.
• Dolphin Kick Judges – A team relay where judges award points for good dolphin kick technique – not just speed – so everyone kicks properly under pressure.
• Dolphin Kick on the Side – Dolphin kick lying on the side with one arm extended – swimmers can breathe easily and feel the kick go forwards and backwards.
• Float Kick Relay – Teams race a float across the width by kicking – every swimmer gets a turn to practise a continuous front kick.
• Kick Tempo Changes – Swimmers switch between slow, long kicks and fast, small kicks on the back and front – they feel the kick coming from the hip.
• Kick Train – Three or four swimmers hold one long noodle and kick together as a train – everyone has to kick to make it move.
• Knee Tray – Swimmers kick on their back holding a float over their knees – if the knees bump the 'tray', they're bending too much.
• Mermaid Tails – Legs together like a mermaid's tail, swimmers wiggle through the water with a dolphin kick.
• Push of War – Two swimmers hold opposite ends of one float and kick against each other – whoever kicks best pushes their partner back.
• Silent Kick Challenge – Kick as effectively as possible with as little splash as possible – fast, small kicks from the hip beat big, noisy ones.
• Soldier Kicks – Kicking on the back without equipment, arms by the sides like a soldier – a steady, flat backstroke kick.
• Streamlined Front Kick – Front crawl kick with arms locked in a streamline – builds a long, flat body and a kick that starts at the hip.
• Wall Kick Countdown – Holding the wall, swimmers kick with face in for a set count, linking a steady kick with blowing bubbles.