Begin by standing upright, feet hip-distance apart. Close your eyes, and focus only on your breath. It can be useful to engage the back of your throat when you exhale (produces a throaty sound). Take about ten breath cycles.
Start by standing upright with your feet hip-distance apart. Roll your shoulders back a couple of times. Draw your upper ribs in. Make sure your tailbone is pointing straight down.
Lie flat on your stomach, head in line with the body. Keep your face looking down. Keep your legs and feet together, and the toes pointing in the direction of the pool end. Press your chest down, and then release it. Press your hips down at the same time, and then release them. When you release your hips, press the chest down. Start sequence over.
The legs should go down when your hips do. Knees should be slightly bent during this motion. The legs should follow your hips when they go up. The knees extend at this point. Add some power and execute the kick.
Once you’re finished with the downward movement of your feet, start moving them upward again. Remember that the kicks should be flowing and smooth. you should ideally feel fluid from your hips to your toes.
