Backstroke: knees break the surface

Kicks by bending at the knees so they pop out of the water.

Activities that help

• 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.
• 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 Back Kick – Back kick with arms locked in a streamline above the head – a long, high body position and a steady kick from the hip.