Learn Freestyle Swimming from the Fundamentals: Leg Kick Technique – Down-kick & Up-kick Power
Hello everyone, we meet again in Module 2 on Propulsion, where we learn how to swim the freestyle stroke correctly from the basics !
In the previous lesson, we learned how to become an "artist" with our brushstrokes and the technique of "drawing straight lines," a beautiful and mechanically effective leg kick form. Once you have the correct leg kick form, it's time to learn how to "add power" to that brush. Today, we'll analyze where the propulsion in the freestyle swimming kick actually comes from.
Have you ever felt like your legs were about to break from kicking, yet you remained standing still? Or have you noticed your legs bending and straightening like a caterpillar or stiff as two sticks? That's because you haven't learned the right WAY to generate force and the right TIME to generate it .
Lesson Objective: Improve Your Kicking Strike
After reading this article, you will:
Understand the roles of the two distinct phases in the freestyle swimming kick: the down-kick and the up-kick.
Learn to consciously focus your power on the down-kick to generate the main propulsion.
Discover the "silent power" of the up-kick to improve your leg kicks.
Technical Analysis of Freestyle Kick: The Complete 4-Step Cycle
An effective freestyle leg kick isn't just two separate "up" and "down" actions, but rather a continuous, rhythmic cycle of movement. It's a perfect combination of contraction and extension. Let's analyze this cycle in detail.
Step 1: “Load your ammunition” – Prepare for the down-kick
The process begins when your feet are at their highest point, near the water's surface. Here, your knees will naturally and passively bend, as if you were "gathering momentum."
Step 2: "Fire" – Perform a Down-kick
Starting from the hip, the thigh moves downwards. As the leg passes the midline of the hip, the knee fully straightens, creating a powerful "swing."
Power point: This is the 'explosive' moment, where the propulsion of the kick is most powerful. It occurs in the latter half of the downward kick, when the foot is deep underwater and moving at its highest speed.
Step 3: “Recovery” – Begin Up-kick
Immediately after the "swing" is finished, the up-kick begins. For about the first half of the distance, the leg remains completely straight.
Step 4: “Reload” – Complete the Up-kick
In the latter half of the upward kick, as the leg nears the water's surface, the knee will naturally bend slightly again to prepare to "recharge" for the next down-kick.
Core Logic: The entire movement in the freestyle leg kick technique is guided rhythmically from the hips, not the knees.
Supplementary Exercise: Proper Leg Kick Technique
1. Exercise: Leg Kicks with a Board – Focus on Down-kick
Objective: To feel the force of the kick.
Instructions: Hold the board. With each downward kick, actively apply force, feeling your ankle relax and the top of your foot "slash" into the water.
2. Exercise: Backward Kick – Awakening the Up-kick
Objective: To feel the force of the kick.
Instructions: Lie on your back. In this position, the up-kick will be the primary propulsion. You will clearly feel the top of your foot pushing through the water.
3. Exercise: Vertical Kick
Objective: One of the best exercises to feel both phases and activate the hamstrings.
Instructions: In deep water, cross your arms in front of your chest (hold a small board if needed). Begin kicking to keep your head above water. You will feel your hamstrings being activated as you pull your legs back. Wear fins to amplify the feeling of water pressure on the top and bottom of your feet.
Advice from Coach Vi (Tips)
"Don't think of two separate kicks. Think of it as a continuous movement. This rhythm is more important than any single kick when learning the proper freestyle stroke."
Summary & Homework Assignment
Summary: A leg kick has two power-generating phases: a powerful down-kick to propel forward and a properly formed up-kick to set the stage for the downward strike. Both are crucial for a properly executed leg kick.
Homework: Next time you swim, try spending 5 minutes doing exercise number 3: Vertical Leg Kick. Feel the fatigue in both the front and back of your thighs, especially pulling your leg back with a straight knee, then continuing with a slight bend of the knee before "firing".
I hope you find this helpful.
Sincerely, Coach Visark.