{"id":67562,"date":"2014-06-09T00:00:00","date_gmt":"2014-06-09T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/master-backstroke-kick\/"},"modified":"2014-06-09T00:00:00","modified_gmt":"2014-06-09T00:00:00","slug":"master-backstroke-kick","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/master-backstroke-kick\/","title":{"rendered":"How to improve your backstroke &#8211; kick technique"},"content":{"rendered":"<p>Having a strong and steady kick is essential to backstroke. Out of all of the strokes, backstroke requires the most vigorous and continuous of kicks.<\/p>\n<p>A few important aspects to work on:<\/p>\n<p>A <b>constant leg motion<\/b> is required. This doesn&#8217;t mean you have to hammer with the legs, but rather keep a gentle steady motion. If the kick stops, the whole lower half of the body sinks, so a steady kick is vital to keeping a long buoyant position on your back.<!--more--><\/p>\n<p>If you are looking to improve your leg endurance, \u00a0focus on pure kick sets whilst on your back. <b>Leg strength<\/b> is one of the most important aspects of backstroke.<\/p>\n<p><b>Ankle flexibility<\/b> &#8211; When kicking, the ankle should remain relaxed but pointed, not flexed.\u00a0 The ability to bend and point your ankle allows for a snapper motion. Increasing your ankle flexibility will benefit your kick greatly. Try ankle stretches on land or kicking sets using fins.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4106\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/06\/how-to-master-your-backstroke-kick-1.jpg\" alt=\"how-to-master-your-backstroke-kick-1\" width=\"1024\" height=\"532\" \/><\/p>\n<p>When kicking, <b>bend into your knees<\/b>. A misconception is that your legs must remain straight. Hips are long and straight but you shouldn\u2019t lock out at the knees. Instead, allow your knees to naturally bend like a hinge. Imagine you are kicking a soccer ball, you are bending into your knee and focusing on the power coming off your foot.<\/p>\n<p>Keep your <b>kick small and narrow<\/b>.\u00a0 Avoid taking long leg strides (like when running or biking), the feet should not travel further than half a foot up and down.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4107\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/06\/how-to-master-your-backstroke-kick-2.jpg\" alt=\"how-to-master-your-backstroke-kick-2\" width=\"1024\" height=\"451\" \/><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-4108\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2014\/06\/how-to-master-your-backstroke-kick-3.jpg\" alt=\"how-to-master-your-backstroke-kick-3\" width=\"1024\" height=\"485\" \/><\/p>\n<p>Backstroke kick <b>momentum is upward<\/b>. Try to flick your toes up and put propulsion in the upward swing of the foot. Don&#8217;t think of kicking downward into the water.<\/p>\n<p>A good way to check on your kick is to tilt your eye gaze down while you\u2019re on your back. You should see your toes break the surface, but not your knees, and should feel like your body position is maintained long at the surface.<\/p>\n<p>Stay tuned for more backstroke advice!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having a strong and steady kick is essential to backstroke. Out of all of the strokes, backstroke requires the most vigorous and continuous of kicks. A few important aspects to &hellip;<\/p>\n","protected":false},"author":1268,"featured_media":16762,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to improve your backstroke - kick technique - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Former World Record Holder &amp; World Backstroke Champion, Leila Vaziri brings us her top tips and advice for mastering the backstroke kick.|Former World Record Holder &amp; World Backstroke Champion, Leila Vaziri brings us her top tips and advice for mastering the backstroke kick.|Former World Record Holder &amp; World Backstroke Champion, Leila Vaziri brings us her top tips and advice for mastering the backstroke kick.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/master-backstroke-kick\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to improve your backstroke - kick technique - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Former World Record Holder &amp; World Backstroke Champion, Leila Vaziri brings us her top tips and advice for mastering the backstroke kick.|Former World Record Holder &amp; World Backstroke Champion, Leila Vaziri brings us her top tips and advice for mastering the backstroke kick.|Former World Record Holder &amp; World Backstroke Champion, Leila Vaziri brings us her top tips and advice for mastering the backstroke kick.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/master-backstroke-kick\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2014-06-09T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/how-to-master-your-backstroke-kick-main.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"445\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Leila Vaziri\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Leila Vaziri\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/master-backstroke-kick\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/master-backstroke-kick\/\"},\"author\":{\"name\":\"Leila Vaziri\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/a70e4054fbc9638d9b8b1e34b66b0f77\"},\"headline\":\"How to improve your backstroke &#8211; 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