How to Practice Backstroke Kicks Without a Kickboard

Swimmers often practice strokes in pieces by isolating their arms or legs to build strength and improve technique. Isolating your legs for a backstroke is easy because you don't have to worry about breathing. These ackstroke kicks are practiced without kickboard.

Difficulty: Moderately Easy

Instructions

1. Push off the wall on your back with your hands raised above your head. Your fingers should be together and your hands should be palms up with one hand placed on top of the other.

2. Do dolphin kicks until you are ready to emerge from underwater. Dolphin kicks off a start or turn are a normal part of swimming backstroke. Although not necessary, it is allowed and usually preferred by competitive swimmers.

3. Keep your arms raised above your head once you emerge from underwater, one hand on top of the other. Begin a regular backstroke flutter kick.

4. Hug your ears with your arms and keep your head back in the water with your eyes toward the sky or ceiling.

5. Perform a regular backstroke turn and push off the wall. Continue to practice the dolphin kick off the wall since this is an important part of your stroke.

6. Emerge from underwater and allow your arms to fall to your sides. While you are flutter kicking, rotate your shoulders side-to-side to simulate the normal body movement during backstroke.

7. Alternate laps with arms in a streamlined position, above your head, and arms at your side.

Tips & Warnings

• Tucking your chin and looking up toward the ceiling aligns your body so that you float better and your kick is more effective.

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