Here’s another drill  -- called “Piston” --that teaches you to keep the knees in line, and to let the kick happen behind your body.   Piston is also a good drill for teaching correct timing between the arms and the legs.

Start on your back in streamline.  As you draw the heels back to get ready for the kick, draw the hands in toward the top of your head.    Then…shoot your hands back into streamline before the finish of the kick.  

Watch the timing from under water.  As the heels draw back, the hands come toward the head.  Notice that Staciana’s knees barely break the surface of the water.  The kick happens behind her body.    As she delivers the kick, Staciana’s hands shoot back into streamline.  Pistons encourage you to get your hands out front as quickly as possible, so that you can take full advantage of the kick

Pistons also encourage you to finish each kick.  Bring the feet completely together, and glide in streamline at the end of each kick.





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Piston