How to Practice Freestyle Kicks Without a Kickboard

Practicing swimming freestyle kicks, or flutter kicks, without a kickboard can strengthen your legs while allowing your body to remain in its natural stroke position. A strong, consistent freestyle kick is often the key to winning a race. By isolating your legs while you swim, you can concentrate on those muscles and correct any flaws in your technique.

Difficulty: Moderately Easy

Instructions

1. Push off the wall with your arms raised above your head. Keep your fingers together and place one hand on top of the other.

2. Begin an alternating flutter kick. Your toes and fingers should be pointed in opposite directions.

3. Pull one arm under the water and turn your head to that side to take a breath. You should continue kicking throughout the stroke.

4. Complete a single arm rotation and re-join your hands together above your head in a streamlined position with your face in the water.

5. Continue flutter kicking in this position until you need another breath. Pull back with the opposite arm, turning your head to that side to take a breath.

Tips & Warnings

• You also can do a single breaststroke pull when you need to take a breath. Pull your hands back toward your chest, pushing your elbows out to the side while you lift your head. Bring your hands together and push your arms out in front of you to return to your original streamlined position. Continue flutter kicking throughout the breaststroke pull.
• Freestyle kicks are most effective when your toes are pointed and your knees are slightly apart. The top of your feet should be hitting the water on the down kick. Your knees should only be slightly bent.

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