Swimming
Backstroke Flutter Kick with Arms at Sides
Backstroke Flutter Kick with Arms at Sides is a swimming drill that trains a steady alternating kick and a level body position without using arm strokes.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Lie on your back at the wall with your feet against it.
- Push off gently into a face-up glide.
- Place your arms alongside your thighs.
- Kick your legs alternately up and down from your hips, allowing a slight knee bend.
- Continue kicking for the length with your hips near the surface.
- Grasp the wall to finish.
Form cues
- Keep your ankles loose.
- Let your ears stay in the water.
- Breathe steadily throughout the length.
Common mistakes
- Pedaling from the kneesMove your whole leg from the hip rather than pulling your knees toward your chest.
- Oversized kicksUse a narrow kick with your feet passing close together instead of sweeping far apart.
- Lifting your headLook straight upward rather than toward your feet to help keep your lower body from sinking.
Safety
Fatigue or poor floating control can let water cover your face and create a drowning risk. Facing upward also limits your view of the wall and other swimmers, increasing collision risk.
- Practice in a lifeguarded pool only if you can float independently and regain your footing or reach support.
- Use a clear lane with an agreed swimming direction.
- Locate the backstroke flags or another overhead wall marker before starting, and slow down as you approach the finish.
- Keep each length short enough to reach the wall before your kick or floating control deteriorates.
If you cannot comfortably maintain a face-up float, choose supported back-floating practice before attempting this drill across a lane.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Prioritize a controlled rhythm over speed, starting at the shorter distance.