Swimming
Freestyle Flutter Kick with Arms at Sides
The freestyle flutter kick with arms at sides is a face-down swimming drill that trains your kick, balance, and body position without using arm strokes.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push gently away from the wall face down, with your arms resting beside your thighs.
- Kick your legs alternately up and down from your hips as you travel forward.
- Reach one arm forward as you approach the wall.
- Grasp the wall to finish the length.
Form cues
- Keep your ankles loose.
- Look toward the pool floor.
- Exhale gently into the water.
- Keep your torso long.
Common mistakes
- Bicycling the legsAllow a slight knee bend without drawing your knees toward your chest.
- Wide, splashy kicksUse compact beats with your feet staying close together and mostly underwater.
- Lifting your head to breatheRoll your body onto your side until your mouth clears the water instead of craning your neck upward.
Safety
Without arm strokes or flotation support, breathing can become difficult as you tire. Losing control of your breathing in the water can lead to inhaling water or drowning.
- Practice in a lifeguarded pool with a clear lane and an accessible wall.
- Attempt this drill only if you can float comfortably and roll onto your back without assistance.
- If a side breath is difficult, roll fully onto your back to recover rather than extending your breath hold.
- End the interval before fatigue prevents you from maintaining a controlled kick.
If you are not yet comfortable breathing during unsupported swimming, choose a supported kick drill in water where you can stand.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 15–25 meters
- Rest
- 30 sec
Use an easy pace rather than trying to cover each length as quickly as possible.