4 Ways To Improve Freestyle Kick | Front Crawl Swimming Tips For Triathletes

Without an effective kick, your freestyle stroke will fall apart. It’s crucial not only for the propulsion, but also for the balance and rotation within the water. So, here are Mark's 4 ways to improve your front crawl kick.

As triathletes, we’re looking to save our legs for the bike and run sections of the race. So, we’re not necessarily looking for a crazy fast kick, but we are looking to get an effective kick for minimum effort. And most importantly, we don’t want our kick to be slowing us down!

The kick should come from the hips with a soft flex through the knee. Make sure you’re not just kicking from the knees and keeping your thighs still. The kick should also follow right through to your toes, meaning a good flexion from the ankles to finish the kick. Remembering this and practising the drills in this video you will improve your kick in no time.

4 ways to improve your front crawl kick include:
- Kicking with a board
- Improving ankle flexibility
- Vertical kicking
- Kicking on your side

Mark goes into detail on all of these during the video. Which do you think would make the biggest difference to your front crawl kick?

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Music:
Stays The Same (Instrumental Version) - Gloria Tells
Through The Static - Keppel Skies
What's In It For Me (Instrumental Version) - Gloria Tells

Photos: © Triathlon / Getty Images

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Kick or pull? Which do you prefer? Let us know in the comments below 👇

[Josh_Stuchbery]

It's funny, I was just thinking the other day that I really need to work on my kicking, good thing this video popped up! Thanks guys.

[gezcallinan]

YES!!!! Whenever I kick with a board I just go backwards! Sort of inspiring to see it mentioned here. Will try the flipper sessions and other ideas in coming week. Thanks Mark :)

[nodevils]

This is really helpful advice. I am one of those runner types with immoveable ankles. Looking forward to trying these drills in the pool.

[renatojlopes]

Thanks for the tips! Greatly appreciated!!!

[drnorgaard]

Hi Mark! Thanks! Nice tip with crossing arms rather than holding them above water, I've been doing this vertical kick drill with runners but some struggle to keep head up and breathe, I'll take this variation with me next time.

[EnhanceWellbeing]

Brilliant video. I fall into the going backwards camp. Latterly have done fin work so can propel forward but even 25m is a huge effort. Will get to work on ankle flexibility. Thank you.

[endo]

Thanks for the video. I've always had a very poor kick so I've been doing these drills twice a week for a month and definitely see an improvement!

[evangudmestad]

I've been working on ankle flexibility since learning to front crawl 2 years ago. Can't wait to try out a few of these drills!

[robohippy]

I only use the kick board when using a snorkel. I turn it sideways, and keep it about 6 inches under water, which is about where you want your hands before you start your pull. I have my thumbs touching. Doing this, I rotate my shoulders, and hips to mimic, as closely as possible the kick I do when swimming freestyle, which is more sideways, and not straight up and down like you do here in the video. Also, going pigeon toed and pronating your ankles gives you a bit more ankle flex, and a more efficient surface for propulsion. You do this very well, but don't comment on it. Figuring this out took a huge amount of time off of my flutter kick laps. Keeping proper body posture when using a kick board the way you show here, is very difficult for the average swimmer, and most of the time their feet are very low. Getting your toes pointed is huge.

[danielcercasgarcia]

thanks for advices, clearly explained

[Zaksporebrainiac]

I've done triathlons and aquathons and although they weren't big distanced races, I never found my legs were worn out from the swim. The cycling was the one that took it out of my legs but thats just my experience of it

[DeanCNash]

Loved this video...gonna be very useful to me

[rickrwbarnes]

Thanks.used a kickboard for the first time in years and just stopped halfway down the pool. Now I have some ideas on what to work on.

[frankgrundy]

Great tips going to be using all of them thx

[johnnyboghean]

Really good video. Have seen one before this, but only now I feel like I have understood what happens and have a few actions to take.

[e.m.]

I swim fine with a pull buoy but not fine without it... I've pretty much tracked the problem to my kick. Very good & helpful video. Thanks!

[paulrinaldi]

Thank you 🙏 Just started lifeguarding after only ever running track. Currently at the ymca pool, hopefully I can be a better swimmer with this, thanks!

[zephyrkhambatta]

Thanks for that amazing video. It was clear and inspirational. I'm graceful like that with my hands while dancing and so on (more than most guys would do publicly), but yeah the former athlete/sports thing does make the legs a little tight. Thanks again!

[williamward]

A longer fin blade with good wall structure like the classic sold by Roka actually helps people with stiff ankles. The shorter blade can cause cramping if ankle flexibility is an issue.