Vertical Kick Meaning in Swimming

Vertical kick is a drill where the swimmer kicks in an upright position with their head above water. This exercise forces the athlete to generate power without the help of a horizontal glide, building intense core and leg strength. Swimmers may hold their hands by their sides, across their chest, or out of the water to increase the difficulty. An athlete performs a vertical kick for thirty seconds with their hands in the air to build leg endurance. It is one of the most effective ways to develop a stronger dolphin or flutter kick. Coaches use this to ensure the kick is coming from the hips rather than just the knees.