Vertical Kicking Drill: Strengthening IM Leg Technique

The Individual Medley (IM) is one of the most challenging and versatile swimming events, requiring swimmers to excel in all four strokes—butterfly, backstroke, breaststroke, and freestyle. A strong and efficient kick is essential for success in the IM, as the legs provide propulsion, balance, and rhythm in each stroke. One of the best exercises to enhance leg strength and technique is the vertical kicking drill.

This post will explore the benefits of vertical kicking, how it enhances IM leg technique, and specific drills tailored to each stroke to help swimmers develop powerful, efficient kicks.

Why Vertical Kicking is Effective

Vertical kicking is a highly targeted exercise that isolates the legs, building strength, endurance, and precision. Here’s why it’s so effective:

1. Strengthens Leg Muscles:

   • Focuses on the quadriceps, hamstrings, calves, and glutes, which are essential for all swimming kicks.

2. Improves Body Position:

   • Encourages proper alignment and balance by requiring swimmers to maintain an upright posture.

3. Enhances Kick Efficiency:

   • Helps refine technique by highlighting inefficiencies or improper movements.

4. Increases Endurance:

   • Builds stamina for sustained kicking over long distances.

5. Develops Core Stability:

   • Engages the core to maintain vertical alignment, translating to better streamline in the pool.

   
   

Benefits of Vertical Kicking for IM Strokes

1. Butterfly:

   • Strengthens the dolphin kick for powerful undulation and smooth transitions.

2. Backstroke:

   • Improves flutter kick speed and balance for a steady, streamlined stroke.

3. Breaststroke:

   • Enhances the whip kick by isolating the inward and outward motions of the legs.

4. Freestyle:

   • Boosts flutter kick efficiency for consistent propulsion and rhythm.

   
   

How to Perform the Vertical Kicking Drill

Basic Technique

1. Position:

   • Stand vertically in deep water with your arms crossed over your chest or extended above your head.

2. Start Kicking:

   • Perform the desired kick (flutter, dolphin, or breaststroke).

3. Engage the Core:

   • Keep your core tight to maintain an upright position.

4. Maintain Alignment:

   • Avoid excessive bending at the hips or knees. Aim for small, controlled movements.

5. Progression:

   • Begin with 20–30 seconds of vertical kicking, gradually increasing duration as strength improves.

   
   

Vertical Kicking Drills for IM Strokes

1. Dolphin Kick for Butterfly

• How to Do It:

  • Perform a vertical dolphin kick with your arms crossed or streamline above your head.

• Focus:

  • Drive the motion from your hips, keeping your knees flexible but not over-bending.

2. Flutter Kick for Backstroke and Freestyle

• How to Do It:

  • Perform a vertical flutter kick, alternating legs quickly. Use fins for added resistance if needed.

• Focus:

  • Maintain small, rapid kicks to mimic race pace.

3. Breaststroke Kick

• How to Do It:

  • Perform a vertical breaststroke kick with your arms crossed or streamline above your head.

  • Focus on the circular, whip-like motion of the legs.

• Focus:

  • Keep your knees close and emphasize the inward sweep for maximum propulsion.

4. Alternating Kicks for IM Training

• How to Do It:

  • Alternate between kicks for butterfly, backstroke, breaststroke, and freestyle in one set. Perform each kick for 20–30 seconds before switching.

• Focus:

  • Improves versatility and transitions between strokes.

Advanced Variations

1. Weighted Vertical Kicking

• Use ankle weights or resistance bands to increase intensity and build strength.

2. Streamline Position

• Keep your arms extended in streamline above your head to simulate race conditions and improve alignment.

3. Sprint Kicks

• Perform short bursts of maximum-effort kicking, alternating with rest intervals to improve power and speed.

4. No-Splash Challenge

• Kick as hard as possible while minimizing surface splash, emphasizing underwater efficiency.

Sample Vertical Kicking Training Plan

Warm-Up (10 Minutes)

1. 200m freestyle (easy pace)

2. 100m dolphin kick with a board

3. 4x25m backstroke kick

Main Set (20 Minutes)

1. Vertical kicking drill (3 rounds):

   • 30 seconds dolphin kick

   • 30 seconds flutter kick

   • 30 seconds breaststroke kick

   • Rest 30 seconds between each round

2. Alternating kicks for IM (3 rounds):

   • 20 seconds butterfly kick

   • 20 seconds backstroke kick

   • 20 seconds breaststroke kick

   • 20 seconds freestyle kick

   • Rest 1 minute between rounds

Cool-Down (10 Minutes)

1. 200m alternating backstroke and breaststroke (easy pace)

2. 100m freestyle kick with a board

   
   

Tips for Success

1. Focus on Technique:

   • Avoid sloppy kicks. Quality is more important than intensity, especially when starting.

2. Gradually Increase Duration:

   • Begin with short intervals and progressively lengthen your kicking sessions as your stamina improves.

3. Monitor Body Position:

   • Keep your head above water and maintain a straight line from head to hips.

4. Use Fins Sparingly:

   • Fins can be helpful for building strength, but avoid overusing them to ensure natural leg development.

5. Track Your Progress:

   • Record your kicking duration, stroke transitions, and perceived effort to measure improvements.

   
   

Conclusion

The vertical kicking drill is a powerful tool for strengthening leg technique across all four strokes in the Individual Medley. By isolating and refining each kick, swimmers can build the power, endurance, and precision needed to excel in the pool. Incorporate these drills into your regular training routine and watch your IM performance reach new heights.