{"id":730,"date":"2021-10-23T08:00:00","date_gmt":"2021-10-23T08:00:00","guid":{"rendered":"https:\/\/michaelphelpsswimspa.com\/blog\/?p=730"},"modified":"2026-03-11T19:37:32","modified_gmt":"2026-03-11T19:37:32","slug":"kicking-drills-you-need-for-your-swim-spa-routine","status":"publish","type":"post","link":"https:\/\/michaelphelpsswimspa.com\/blog\/kicking-drills-you-need-for-your-swim-spa-routine\/","title":{"rendered":"Kicking drills you need for your swim spa routine"},"content":{"rendered":"\n

When it comes to swimming technique, there might be something that surprises you about the world\u2019s best swimmers and triathletes. Long-distance swimmers like Katie Ledecky do not rely on a strong kick to help move them through the water. In fact, the kick is more about maintaining good body position rather than propulsion. <\/p>\n\n\n\n

Fun fact: Evidence shows that a swimmer\u2019s kick provides minimal power, accounting for 15 percent \u2014 at maximum. <\/p>\n\n\n\n

However, just because the kick provides only a swimmer\u2019s fraction power does not mean you can ignore it. A weak or inefficient kick and poor body position can create drag and slow you down in the water.<\/p>\n\n\n\n

Drills can help you improve your kick, body position, and overall time in the water. But you don\u2019t have to head to the local pool to incorporate these drills into your programs. In a Michael Phelps Signature Swim Spa<\/a>, you can take advantage of the grab bar and Wave XP Pro system without ever leaving home.<\/p>\n\n\n\n

\"swim<\/a>
Your kick is an important part of your swimming technique. While it doesn’t provide a lot of power, a bad kick can slow you down.<\/figcaption><\/figure>\n\n\n\n

Elements of a good kick<\/h2>\n\n\n\n

It seems so simple. Hop in the water, start swimming, and kick as you go. However, swimmers know that there\u2019s much more to an efficient kick than just moving your legs in the water. <\/p>\n\n\n\n

When you are trying to improve your kick and body position in the water, it\u2019s important to remember the fundamentals. Your kick will be driven by the hips and propelled by your hips.<\/p>\n\n\n\n

Is swimming a literal drag? You might be surprised to discover that the reason your legs are sinking is your feet. A key element of good swim form is ankle flexibility. Swimmers with a fast kick will have flexible ankles. Your feet should be able to move and flex naturally in the water, which will push water behind you instead of down. Your toes should not point down nor should you stiffen your body to keep feet in an extreme pointed position.<\/p>\n\n\n\n

On land, it might feel like you are kicking with your legs. In the water, the power comes from the hips. There can be a tendency to bend the knees to start your kick. However, you should initiate the movement from the hips and the knee should only be slightly bent.<\/p>\n\n\n\n

\"swim<\/a>
You can use a Michael Phelps Signature Swim Spa to focus on your swimming form, including your kick.<\/figcaption><\/figure>\n\n\n\n

Kicking drills for the swim spa<\/h2>\n\n\n\n

Drills that focus on kicking are often incorporated into a swim set or used as a warm-up during a lesson. With a kickboard in hand, you use your legs to propel you from one side of the pool to the other. Maybe it\u2019s 25-meter sets at first and then, as you progress, 50-meter sets.<\/p>\n\n\n\n

But you can easily move your kicking drills to a Michael Phelps Signature Swim Spa<\/a>. Use them as part of your set or spend a session each week dedicated to your kick. Without having to share a lane or a perceived audience, you can take the time you need to make the progress you want.<\/p>\n\n\n\n

Keep in mind that with any kicking drill, especially in a swim spa<\/a>, you will want to keep your core engaged.<\/p>\n\n\n\n

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