Freestyle - Kick Technique
Freestyle side to side drill
You may want to use fins to do this drill if your kicking isn't so strong. I also quite like doing this drill with a snorkel and then you just need to focus on the kick technique to work alongside the body rotation. By doing this you also learn the importance of the importance of rotation around a stable head position.
Key points to this drill
Hands at your side (so you use your core to drive your body rotation and hold your posture not your shoulders)
Keep your core and gluts switched on try not to arch your back
Keep rotation around 45-60 deg apart from when you are breathing where you may open up to 90+ deg
Keep your shoulders inline with your hips
Keep your head stable
Kick to a central point
If your thigh opens up to the side too much you'll end up with over rotation and struggle to kick yourself back to the other side without incorrect kick technique.
As you develop this further into your swimming then
Kick to a central point.
Try not to break the surface of the water with the top of your foot
Keep your hammy long (feel like it is toward the surface of that water)
Kicking using a board
When you are using a kick board to practice your kick remember to keep your
Kick that is no wider than you hips
Upper body relaxed
Hand flat on the board
Elbows out and relaxed (when you lift your head to breathe you may need to kick a little harder – try not to lose body position ie. SINK)
Have a look at this helpful video about kick technique.
Additional links to look at