Start by holding onto the wall, hands shoulder-width apart. Lie flat in the water with your eyes looking down, and your elbows locked. Stretch your legs out behind you as you start kicking. When kicking, you’ll create an up-and-down movement with your legs.
Kick from Your Hips
Instead of bending your knees, lock them and kick from your hips. Many swimmers attempt to generate the kick by bending the knees. This pushes the water with the lower half of your legs, which doesn’t propel you as much as it can. Also, this will exhaust you quickly. For a more efficient kick, straighten your knees and move your entire leg from your hip joint.
Point Your Toes
As you kick, point your toes. This will help use your foot as a paddle, pushing you forward as you swim. Keep the kicks small, and move your feet in a fast motion. This will mimic a propeller on a boat, churning the water behind you to move you forward.
As you kick, it’s important to exhale through your nose. This helps prevent water from going up your nose, and also prepares you for side-breathing. For now, don’t worry about proper breathing. Simply lift your head forward when you need to breathe. After you take your breath, simply put your head back in the water and continue kicking.