Freestyle Kick

The winter and spring months are excellent times to work on swim techniques for the summer triathlon season. An article by Kevin Koskella in Triathlete Magazine discusses developing the correct freestyle kick and even includes a neat video demonstrating one of the drills.

"There are 3 remedies to overcome Runner’s Kick:
1.Vertical Kicking drill. Find water that is deep enough for you to kick in place. Cross your arms, and kick in place in a vertical position (keep in a straight line), pointing your toes and keeping your chin above the surface of the water. Get your power from your quads and hips on this drill. Try 20 seconds at a time.

2. Use fins. Not just to "keep up" in workouts, but to actually improve your kick. If you have ankle flexibility issues, use fins for a few weeks, but wean off them as you get closer to your event. The shorter ones are best. I prefer Zoomers, but other brands may work okay as well. Fins can increase your ankle flexibility, allow you to do swimming drills with ease, and strengthen the right leg muscles you need to kick (improving on that 10-15%!)

3. Stretch your ankles. You can try sitting on your feet, or, in a seated position, take one leg and bring it out in front of you. Extend your feet and push your toes toward the ground. Hold for about 15-20 seconds, repeat with other foot. You can do this several times a day.

Whatever you do, don't be tempted to use a kick board to improve your kick. For distance swimming and triathlons, you are wasting your time with the floatation devices!
Stick with the drills, work on a rhythmic kick, have patience, and you will be pleased with your swimming results!"

If you go to the Triathlete Magazine site you can see the video.

I know my feet are inflexible, as with most of my body, and I don't kick or swim well. Jan has improved greatly and her speed and form seems to be going in the right direction.

Comments

  1. AnonymousFebruary 21, 2008 at 6:35 AM

    I'm happy to drive in the dark, cold, icy roads to Saranac. I am bringing my flask for medicinal purposes.

    ReplyDelete
  2. AnonymousFebruary 21, 2008 at 6:35 AM

    I'm happy to drive in the dark, cold, icy roads to Saranac. I am bringing my flask for medicinal purposes.

    ReplyDelete

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