Vertical kick and streamline kick

Setup

1. Vertical kick happens in water too deep to stand in, so only swimmers who can already tread water confidently take part. A lifeguard or qualified teacher watches the deep end throughout.
2. Spread swimmers out so each has space to kick, close enough to a lane rope or the wall to grab it if they tire.
3. Swimmers rest holding the wall between bursts. No breath-holding: breathe freely throughout.

How it runs

1. 6 × 15 seconds vertical flutter kick, arms crossed on the chest, head and shoulders up. 20 to 30 seconds rest holding the wall.
2. Kick from the hips with straight-ish legs; the coach calls the time and watches the chins stay above the water.
3. 4 × 25 m streamline kick on the back from the deep end: arms squeezed overhead, ears between the arms, face up so breathing is easy.
4. 4 × 25 m kick on the side, lower arm in streamline, upper arm by the side, rolling the face up to breathe.
5. Rest 20 seconds between lengths.

Coaching points

• The kick starts at the hips; knees bend a little and relax, they don't drive.
• Narrow kick, feet inside a bucket: big splashes and wide feet waste effort.
• In streamline: one hand on top of the other, thumb wrapped, arms squeezing the ears, tummy tight.
• Toes pointed and ankles loose, like flicking water off the feet.

Common mistakes

• Cycling the legs in vertical kick, so the head bobs.
• Letting the streamline go loose, with hands apart and the head lifted.
• Kicking from the knees on the back so the knees break the surface.
• Holding the breath while kicking; breathe easily throughout.