Learn Flutter Kick
At least 10 meters of flutter kick with a stretched body, arms extended forward and hands resting on top of each other. Breathing is done forward or to the side; the kick originates from the hips and thighs. Can be done in a shallow pool or deep water — in deep water, the child's safety must always be ensured. Trains propulsion and breathing.
Preparatory exercises
With pool noodle
Use a pool noodle to make the exercise easier (see image), letting the learner focus on the kick and the water feel in the legs. Note that the noodle allows the child to straighten up and drop the hips without sinking — ensure the gaze stays upward, the chin is tilted back and the hips are pushed up. Limit the noodle's use when practicing on the back.
Bubble bath
Familiar from the previous course (the "bubble bath" is linked via the image): the child sits on the steps of the children's pool with the legs about halfway submerged, legs and feet extended. They slowly move the extended legs up and down, gradually increasing the strength of the kick while keeping the legs fully extended.
Kick with board
A useful tool is the kickboard. Place the forearms and hands flat on it, but avoid gripping the front edge to prevent tension and ensure the body remains extended. In addition to the kickboard, other tools like pull buoys can be used. Start with a highly buoyant object and gradually transition to smaller ones until the child can eventually swim without support.
Fins
For significant difficulties with water feel, when the child struggles with the kick despite having straight legs and relaxed feet, I recommend practicing with fins. Fins help facilitate the correct foot position by providing a stronger response from the water. Start with a mat and a kickboard. Use short fins that are only slightly longer than the foot, as the movement with long fins is different and less suitable for this purpose.
Flutter kick on the mat
Ideally use a swim mat — a pool noodle under the chest and armpits also works, but can affect the body position. With the legs free in the water, the child practices the freestyle leg kick, isolating the water feel: without worrying about body tension or breathing, they explore how to move their feet effectively to propel forward.
Bubble bath in prone position
Place the forearms shoulder-width apart on a step, then fully extend the legs and feet. Start with a gentle kick that gradually becomes stronger while keeping the legs consistently straight. In this exercise, children focus solely on maintaining straight legs. This movement should become automatic before progressing to the "motorboat" exercise, where body tension and breathing also come into play.
Stretch and pull
The child stands in a waist-deep pool, arms extended forward with hands on top of each other. Hold your child's hands and walk slowly backward, pulling them forward; as you pull, the child lifts the legs, takes a breath and places the face in the water between the arms. This practices stretching in the prone position, holding the breath and feeling the water resistance of the later gliding phase.
Flutter kick land exercise
Place a swim mat on land; the child lies on their stomach and lifts their straight legs alternately. Demonstrate and insist on slow execution — three seconds per leg — assisting at the thigh and lower leg if needed. The goal is developing a sense of movement with straight legs; difficulties on land usually mean a harder execution in the water.
Common mistakes
Kicking from the knees
Place a ping pong ball in the water and have your child move it across the pool by blowing on it. They will quickly notice they must keep their head close to the ball and near the water's surface. After a few rounds, encourage them to blow into the water, creating bubbles.
The hammer
The "hammer" pushes water backward exclusively from the knees. It may bring quick early progress, but it is ineffective in the long term — especially for freestyle — and the habit is hard to correct later. Exercises like the "bubble bath" prevent the hammer and encourage proper kicking form.
Riding a bike
The most common mistake in kicking is initiating the movement from the knees instead of the thighs and hips, with the legs remaining bent. This error significantly impacts exercises that build on this core skill. A proper kick is essential for both backstroke and freestyle swimming. An incorrect kick not only reduces propulsion but also disrupts the overall body position in the water.
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