A vertical freestyle kick near the poolside

A vertical flutter kick near the poolside while holding the wall is a common exercise used in swimming to improve kicking technique and leg strength. Here’s how you can perform it:

Stand in the deep end of the pool, facing the wall, and hold onto the poolside with both hands.

Keep your body vertical in the water, with your head above the surface. You should be sholder and head above of the surface of the water position with your legs dangling freely in the water.

Begin the freestyle kick motion, which involves alternating leg kicks. This means that one leg kicks while the other one recovers, and then they switch.

Execute a flutter kick with your legs, making small and rapid kicks. The kick should come from your hips, with your knees slightly bent. Keep your ankles flexible, and try to kick from the hip and not the knee.

Focus on keeping your body as stable as possible while maintaining the vertical position. Use your hands on the poolside to help you balance and support your body.

Continue the freestyle kick for a specific duration, such as 30 seconds to a minute, or as long as you’re comfortable. You can gradually increase the time as you become more skilled and stronger.

This exercise helps swimmers improve their kick technique, ankle flexibility, and leg strength. It’s especially useful for freestyle and other strokes where an effective kick is essential for propulsion through the water. Make sure to maintain proper body position and focus on the quality of your kick throughout the exercise.