Swimming · Backstroke · Kick

Backstroke six-kick switch

Six kicks on one side, switch arms, six on the other: rotation and a steady kick.

S1
Start / 5
Time
10 min
Players
1–12
Age
U8+
Area
25 m pool
Equipment
fins

Setup

  1. Swimmers in lanes, fins optional.

How it runs

  1. 6 × 50 m: six kicks on the side with one arm extended, one stroke to switch, six on the other.
  2. Rest 20 seconds.
  3. Finish with 2 × 25 m full backstroke.

Coaching points

  • Shoulder out of the water on the side.
  • Head still, looking up.
  • Kick steady through the switch.

Common mistakes

  • Head rolling with the shoulders.
  • Kick stopping during the switch.

Say it: “Shoulder up, head still.”

Make it harder

  • Three-kick switch.
  • No fins.

Make it easier

  • Fins on.
  • Kick on the back only, arms at the sides.

Reviewed by the Sportdify coaching team.