Vertical kick — start position
Start
Vertical kick — end position
End

Pool / Drill / Intermediate

Vertical kick

Kicking upright in deep water with the head above the surface. It builds a strong, even kick in both directions, forward and back.

Dose
6 × 30 s
Rest
30 s

How to do it

  1. In deep water, stay upright with the hands on the chest or crossed over the shoulders.
  2. Kick flutter or dolphin from the hips with the legs straight but loose, keeping the chin above the water.
  3. To make it harder, lift the hands out of the water.

Tips

  • Kick back as hard as you kick forward.
  • The body stays vertical; do not lean back.

Good for

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