The backstroke leg kick is a flutter kick performed while lying on your back, focusing on propulsion from the hips and a relatively straight leg throughout the kick, as demonstrated in the video TYR - Proper Backstroke Kick - YouTube.
Key Aspects of Backstroke Leg Kick
Here’s a breakdown of how to execute the backstroke leg kick effectively:
Body Position
- On Your Back: Maintain a horizontal body position with your face, chest, and stomach pointing upward toward the sky. This is critical for minimizing drag.
- Streamlined: As emphasized in the reference video at 0:18-0:56, maintaining a streamlined body position is essential for propulsion.
Leg Movement
- Initiate from the Hips: The movement should start from your hips rather than from your knees.
- Straight Legs: Keep your legs relatively straight, with a slight bend at the knees. Avoid overly bending or cycling your legs.
- Small Amplitude: The kick should have a small, fast amplitude, not a large, powerful one. Think of it as a "flutter" rather than a scissor kick.
- Alternating Motion: Your legs should move in an alternating, up-and-down fashion.
Foot Movement
- Pointed Toes: Keep your toes pointed, as this helps to create a more streamlined foot position to push through the water.
- Flexibility: Engage your ankles and feet for an efficient kick.
Practice and Refinement
- Drills: Practice kicking on your back with a kickboard to help isolate the leg motion.
- Feedback: Ask an experienced swimmer or coach to observe your kick. They can provide valuable feedback on your form.
- Focus on Core Engagement: Engage your core muscles to maintain a stable body position and a powerful kick.
| Aspect | Description |
|---|---|
| Body Position | Horizontal, face up, streamlined |
| Leg Movement | From the hips, relatively straight legs, small and fast amplitude, alternating |
| Foot Movement | Pointed toes, flexible ankles |
By consistently applying these principles, you will improve your backstroke leg kick, leading to greater speed and efficiency in the water.
