Key Points:

• Body Alignment: Keep your body straight, with your spine directly under your head in an upright position.
• Effective Kicking: Focus on fast, narrow kicks. The power should come from your core, quads, hamstrings, and calves, with slightly bent knees.
• Ankle Flexibility: Ensure your ankles are pointed downwards (toes pointed) to maximise the effectiveness of your kick.
• Hand Positions: Use varying arm positions for intensity. Hands by the sides is easier, arms crossed increases difficulty, and arms raised in streamline provides the most challenge.

Drill Execution:

• Start in Deep Water: Stay upright in the water and choose your kicking style (flutter, eggbeater, or dolphin kick).
• Kick to Stay Afloat: Keep your legs narrow and kick fast. Focus on generating power from your core and keeping your head above water.
• Duration: Perform the drill for 30 seconds to 1 minute at a time. Beginners may use fins to help maintain balance, while advanced swimmers can use added resistance or longer durations.

Drill Progressions:

1. Arm Position Progression:
   Begin with arms by your sides, then progress to arms crossed over your chest. Finally, raise your arms overhead into a streamline position to increase the challenge.

2. Flutter vs. Dolphin Kick:
   Alternate between flutter kick and dolphin kick for 30-second intervals to work different muscle groups and build core strength.

3. Rotational Kicking:
   Rotate your body 90 degrees every few seconds using only your kick. This challenges your control and strengthens your core while maintaining balance.

4. Add Resistance:
   Use light weights or a med ball. Hold the weight at your chest or raise it overhead for 5-10 second intervals to intensify the drill.

5. Timed Intervals:
   Perform sets of 10 x 30 seconds of vertical kicking, alternating between flutter kick and dolphin kick, increasing the intensity with each set. This is great for building endurance and power.