Improve your freestyle kick technique in three steps: upward, forward, and continuous.

•7 min read
Improve your freestyle kick technique in three steps: upward, forward, and continuous.
Improving your freestyle swimming skills is inseparable from mastering a high-quality freestyle kick. Yet, I’ve been meaning to write an article on this topic for quite some time—but haven’t gotten around to it—due to two main reasons: First, the Full Immersion freestyle teaching system doesn’t emphasize freestyle kick practice during the beginner stages. Additionally, the commonly taught "double-kick" technique often leads to misunderstandings: Some swimmers assume that mastering the double kick comes only after they’ve already perfected their freestyle kick, while others believe the double kick isn’t fast enough to be worth learning. Second, while Full Immersion freestyle does include dedicated chapters and exercises later in the program aimed at refining the freestyle kick, many swimmers lose interest in improving their kicking speed once they’ve mastered the long-distance double-kick technique. As a result, rumors have even started circulating online suggesting that the Full Immersion method doesn’t actually require specific kick drills at all.
This article aims to clear up any misunderstandings—and, more importantly, help swimming enthusiasts gain a deeper understanding of the freestyle kick technique, as well as master effective methods to improve it. We encourage swimming enthusiasts to share their thoughts and engage in discussions!
1. Why on earth does the freestyle kick actually propel you forward?
Contrary to the intuitive idea that kicking downward propels you forward, the reason we actually move ahead becomes clear when you try lying flat on the water’s surface—lift one leg and kick downward. You’ll notice it barely moves you forward—or perhaps not at all. Here’s why: When you kick downward, the sloped surface of your foot causes the force applied to split into two components. While part of the force pushes straight down, another component is directed backward. According to Newton’s third law of motion, this backward push creates an equal and opposite reaction that pushes you *forward*. However, because the backward component of the force is so small, simply kicking downward isn’t enough to propel you noticeably through the water. In contrast, the butterfly kick involves both legs moving together in a synchronized downward motion, which dramatically amplifies that backward-to-forward transfer of momentum. As a result, the forward propulsion becomes much more effective, making the butterfly kick a highly efficient way to glide effortlessly through the water.
Next, try coordinating both legs in a sculling motion—what’s known as the standard freestyle kick. Lift one leg while simultaneously kicking downward with the other, creating an angle between your legs. You’ll notice that while this technique propels you forward slightly less effectively than the butterfly kick, it still works far better than using just one leg to kick.
Why does this happen? When the angle between the two legs is created, the coordinated freestyle kick effectively pushes the water within that angular range outward. This occurs because, while a single leg kicks and stirs the water, the movements of the two legs are precisely opposite—one leg propels water forward, while the other pushes it backward. These opposing motions cause the water to collide with itself, generating a "squeezing" effect. As the displaced water flows backward, the resulting reaction force propels the body forward, enabling efficient forward motion in freestyle swimming. That’s the real science behind the freestyle kick!
II. A Three-Step Approach to Improving Your Freestyle Kick
Downward paddling phase:
Beginners in freestyle swimming often struggle with their legs sinking. Performing downward kicks can instantly help lift the legs upward—this is precisely the stage where focusing solely on propelling the legs upward is key. There’s no need to worry about techniques like whip kicks just yet; those will naturally emerge as you progress and gain confidence in your swimming technique.
Forward stroke phase:
Once you’ve mastered the downward kick to help straighten your body and can effortlessly float on the water’s surface, you’re ready to move on to the next stage: the forward glide. In this phase, when performing the freestyle kick, remember just two key points: First, as you kick, one leg should rise upward while the other drives downward through the water. Second, after lifting a leg, immediately follow with the downward kick—maintain this smooth, continuous rhythm without pausing. Importantly, avoid overextending the upward motion; instead, bring your foot back quickly so it nearly touches the surface—but not quite—before continuing the kick.
Of course, there are two scenarios when lifting the legs: one is an active upward motion during sprinting, and the other is a passive upward float during cruising—where the legs are gently pushed toward the surface by the water’s buoyancy as the body moves forward. Passive floating is typically used more often during the second-beat kick, while both the fourth- and sixth-beat kicks involve an active upward lift.
It's important to emphasize that the sensation of your legs floating passively is crucial—pay close attention to this feeling when practicing the flutter kick in freestyle, as it forms the intuitive, sensory foundation for further improving your freestyle kicking technique.
Transitioning to the continuous water-fetching phase:
In fact, improving your freestyle swimming performance is directly linked to the quality of your body rotation—indeed, at a certain level, how effectively you execute body rotations and engage your core strength largely determines your overall freestyle proficiency.
When the body turns sideways, the direction of the freestyle kick shifts from kicking straight down to angled downward—specifically, at a slight diagonal. This motion stirs significantly more water between the two legs, creating a powerful, spiral-like effect by the time you reach the sixth kick. The resulting water resistance acts as a steady, continuous force, propelling you forward and dramatically boosting your swimming speed. This "continuous kicking" feel also highlights how your core and abdominal muscles actively engage in the kicking motion, adding both power and efficiency to your stroke.
In short, in the beginner stage, kicking relies on your thighs; in the intermediate stage, it’s driven by your gluteal muscles; and in the advanced stage, you’re using core and abdominal strength. Typically, if your legs feel sore after kicking practice, you’re still at the beginner level; if your glutes start to ache, you’ve moved into the intermediate phase; and once you begin to notice visible definition in your waist and core, you’ve entered the advanced stage.
3. Haste makes waste—those who know how to rest are better equipped to work effectively.
Even the most skilled reaper can’t match a harvesting machine. Instead of wasting time on brute-force efforts that others might rely on, it’s far more productive to channel that energy into thoughtful reflection—discovering smarter, more efficient ways to ease the workload. After all, even something as powerful as the human heart can keep working tirelessly because it knows how to alternate between contraction and relaxation, allowing itself crucial moments of rest and recovery in the process.
Freestyle kicking is no exception—when performing the freestyle kick, pushing the water downward marks the power phase. Immediately after completing the kick, relax completely and wait for your arms to pull the body forward. As the body moves ahead, the more relaxed your legs remain, the better they’ll naturally rise to the surface, effectively giving your legs a much-needed break while simultaneously storing energy for the next kick.
Additionally, just like with the arm stroke, vigorously flailing your legs doesn’t necessarily lead to the most efficient swimming technique. Timing your kicks is crucial—proper coordination with the push-and-pull of your arm movements, guided by your body’s lateral rotation, is key to refining and optimizing your kicking rhythm. This consistent improvement in timing and coordination is the single, proven path to mastering your freestyle kick—and ultimately enhancing your overall freestyle swimming performance.
At the end of the text
One WeChat official account shares swimming tips, while another focuses on software insights, online resources, and reading experiences.
Thank you for your supportive and encouraging likes—especially appreciated are the comments that spark conversation, as well as more shares to spread the word!


Share this article

Related Articles