Raynboe Swan

Building proper kick technique doesn’t have to start at lessons.

Here’s a head start on improving your swimmer’s kick at home. You can start this practice as young as 2 years old.

This at-home drill helps swimmers develop rhythm, coordination, and proper kicking technique:
• Lay on the belly with arms extended or bent
• Practice small, quick kicks
• Keep a slight bend in the knees (not stiff and not large bends)

You can replace a kickboard with a pillow for guidance while assisting. This exercise can be done on the bed or floor. Place a blanket under the feet for cushion if needed.

Think fast, controlled kicks from the hips — not big bicycle kicks.

Once your swimmer understands the movement with assistance, allow them to practice independently to build confidence and body awareness.

Practice daily for 15–30 seconds, 3 sets, to help swimmers progress faster in the water. Be creative and make it fun!

This is the foundation for strong, efficient swimming.

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