**Common Backstroke Mistakes and How to Fix Them 
Mistake #7:  Improper Kicking**

The most common kicking mistake is pumping the knees up and down. This creates a bicycling movement and causes the knees to break the surface.

Instruct the swimmer to slow down the movement of their legs and have them kick from the hips.

Have the swimmer feel the straight-downward motion of the legs.

Have the swimmer put on fins and think of them as an extension of a straight leg.

With arms down and head slightly lifted, the swimmer can look down over their body and see what their legs are doing.  Are the knees under water?

The key instruction is to tell the swimmer to **press down deeper with a straight leg** and then the legs **must straighten** on the upkick **while still under water**.


Sign In to watch video

Mistake #7 - Improper Kicking