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How-to: Freestyle kick technique video tips

Want to refine your freestyle kick technique in order to improve your swimming speed and propulsive power? Watch our expert-devised Speedo Fit video for tips on foot positioning and generating kick power when swimming freestyle.

Want to refine your freestyle kick technique in order to improve your swimming speed and propulsive power? Watch our expert-devised Speedo Fit video for tips on foot positioning and generating kick power when swimming freestyle.

Freestyle/Front Crawl Kick Technique and Tips


The stronger your legs, the more propulsion you will achieve, increasing the speed at which you are able to swim.


Keep your foot relaxed and extend your ankle, allowing it to flex slightly while pointing your toes.


The Freestyle Upkick


With a fairly straight-legged position, bend your knees slightly as your foot moves towards the surface.


The Freestyle Downkick


Then, straighten your leg as it moves towards the bottom of the pool, while kicking from your hip. It should feel like you are working hard on the downkick, where most power is generated, and more relaxed on the up kick.


Keeping your toes pointed, accelerate on the downkick to generate more power. Your kick power should come from your hip, not your knee, and your ankle should flex slightly as it returns upwards.


A kickboard can be used to isolate the legs, helping to develop leg strength and power.