Master the back kick
Throughout the drill :
• Stay stable , in trim , neutrally buoyant and relaxed .
• Keep looking ahead and slightly up .
• Keep the core and hips lightly engaged .
• Arms should be comfortably extended forward to help stability .
• Do not reinforce failure ! If you lose stability or buoyancy , stop , reset and start again .
STEP 1
Extend :
Slowly extend your legs , pointing your toes and keeping your fins horizontal .
It is important to do this step slowly – if you thrust your legs out too fast , you will be propelled forwards , which defeats the object . Think of a knife cutting through butter , or trying to sneakily extend your legs before the water has noticed .
STEP 2
The anchor :
Angle your fins outwards by rotating your ankles to form an anchor or ‘ Charlie Chaplin ’ position .
STEP 3
The power stroke
Bring your fins outwards towards your hips , keeping a flat position with knees up .
It is not necessary for the fins to move fast or excessively hard . A gentle scooping motion , rather than a flick is generally more effective . Imagining the fins being anchored , and pulling the body back towards the feet can also help .
STEP 4
Reset
Slowly return to your stable diving position . Make sure you avoid any rapid movement that creates forward propulsion . Then repeat ! It can take two or three cycles before you get any backward momentum going , so persevere .
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