Ballet Leg Kick

     Ballet Leg Kick focuses on improving your kicking technique so as to reduce drag and improve your body position in the water. You’ll need a deep end to your pool where you can’t touch the bottom.
     Support yourself on the side of the wall, with one hand lightly holding the pool edge for support. Rest the inside leg and kick back and forth with the outside leg. Place your outside hand on your hip.
     As you kick back and forth point the toes and turn them slightly inwards; drive the kicking movement from the hips. The knee should be soft and relaxed but not driving the kick, it should flex only slightly with the kicking action.
     Perform the following sequence:

• Increase the width of the kick to move further backwards and forwards. Squeeze your backside to drive the movement.
• Gradually shorten the kick, scissoring back and forth by about 60 cm and then kick as hard as you can for five seconds. Really go for it but maintain the good kicking action!
• Swap sides and repeat with the other leg.

     The high-effort kicking action helps your nervous system learn an improved kicking technique.
Immediately after the drill swim 100 m of easy paced freestyle, simply thinking about pointing your toes and brushing the big toes lightly as they pass. As you swim, how does your body position feel? Are your legs higher? Do you slip through the water more easily?

     Move on to the Torpedo Kick and Swim Back exercise to further reinforce your kicking  technique. If you are a ‘leg sinker’ with a low body position both of these exercises should be very beneficial to you.