The Effortless Swimming Podcast #388 : Why Your Kick Is Slowing You Down And How To Fix It with Brenton Ford
Jul 24, 2025
Many swimmers believe that a harder kick makes them faster, but it often slows them down. Common mistakes include kicking from the knees, kicking too hard, and having stiff ankles, all of which create unnecessary drag. Instead, a balanced and relaxed kick is key. Drills like the vertical kick can help improve technique. Plus, learning to use the kick for balance rather than propulsion can transform your swimming. Discover practical tips to enhance your efficiency in the water.
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Kicking Hard Can Slow You Down
- Kicking hard often increases drag and raises heart rate for adult swimmers and triathletes.
- Keeping thighs near the body line reduces drag and can increase speed with less effort.
Practice Big Then Small To Relearn Kick
- Do try an exaggerated kick, then switch to a small hip-driven kick to feel the difference in effort and speed.
- Use vertical kicking to learn moving the thigh bones slightly from the hips without breaking body line.
Use A Gentle Two‑Beat Kick
- Avoid rapid, high-frequency kicking that dominates the stroke and wastes energy.
- Use a two-beat kick to lower effort while letting the arms provide most propulsion.