Kick Pad
Freestyle Swim Kick Technique - Vertical Kick Progression
The past 4-6 months have been the endurance phase of our freestyle kick training program. We've been doing more miles in the pool and higher intensity work. One thing which occurred to me is the poor kicking technique and strength in most swimmers.
To be able to swim under 30m to 50m, swimmers particularly the sprinters should possess a strong kick or develop a powerful kicking technique at the least. Long distance swimmers for example triathletes, however, tend to rely more on their pull and body rotation so a need for a powerful kick is not really pressing. Hence, when it comes to learning how to swim faster it would be best to start working on your kick if you are a sub 400m swimmer. That said, there is no harm in trying out the vertical kick as it is a drill widely implemented to develop power. In starting with the vertical kicking progression, you would want to keep in mind the following positions:
1. Put your arms on your chest at a crossed position. 2. Put your hands on your head. 3. Raise and extend your arms. 4. Streamline.
My group usually go on with the drill at 4x1 min along with a 30 secs interval for rest, typically going step by step at 15 secs per step. As such, it is 15 secs for position 1, 15 secs for position 2, 15 secs for position 3, and 15 secs for position 4. Nonetheless, there's no pressure to gain significant development especially if you are just starting. One thing to note is there are only three types of kicks you should be doing with vertical kick.
1. Freestyle 2. Butterfly (flutter kick) 3. Breakstroke
Training step by step can really be great help as not only does it help you more efficiently, it also keeps you from engaging yourself and your body to trainings and techniques you are yet to manage. Freestyle kick is just the most ideal technique to develop first because first, it helps you gain endurance and strength; second, it paves the way for an easier transition to learning breastroke kick or butterfly kick.
Are you experiencing questions regarding this particular routine? I actually anticipate discussing for you a lot more swimming tips, if you wish to talk about or perhaps be responded to concerning one thing don’t think twice to discuss this particular article. Check out http://effortlessswimming.com/category/freestyle/ on anything freestyle
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