Swimming
Backstroke Streamline Kick
The backstroke streamline kick is a swimming drill using flutter kicks while you float on your back with your arms overhead. It develops kick endurance and control of a long, level body position.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Float on your back with your feet planted against the pool wall.
- Extend your arms overhead with one hand stacked over the other.
- Push gently away from the wall at the surface.
- Alternate small up-and-down kicks from your hips for the prescribed distance.
- Roll onto your side within arm’s reach of the wall.
- Grasp the wall to finish.
Form cues
- Keep your ears between your upper arms.
- Let your ankles stay loose.
- Keep your hips near the surface.
- Breathe steadily throughout.
Common mistakes
- Pedaling from the kneesKeep your knees softly bent rather than pulling them toward your chest with each kick.
- Lifting your headLook straight up with your neck relaxed instead of looking toward your feet.
- Arching your lower backGently tighten your abdomen to keep your ribs from flaring upward.
Safety
Facing upward limits your view of the wall and other swimmers, increasing collision risk. Fatigue can let your face sink below the surface, creating a risk of inhaling water or drowning.
- Practice in a lifeguarded pool only if you can float on your back and recover to a secure position.
- Follow the lane’s swimming direction and leave space from other swimmers.
- Use backstroke flags as an approach warning; check the wall’s location before your final approach.
- End the interval early if you cannot keep your mouth above water comfortably.
Use the arms-at-sides version if the overhead position causes shoulder or neck discomfort, and seek professional advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Start at the shorter distance with an easy, steady pace rather than sprinting.