{"id":322,"date":"2019-01-08T04:20:32","date_gmt":"2019-01-08T09:20:32","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=322"},"modified":"2019-07-17T03:21:33","modified_gmt":"2019-07-17T08:21:33","slug":"freestyle-kicking","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2019\/01\/08\/freestyle-kicking\/","title":{"rendered":"Freestyle Kicking"},"content":{"rendered":"<p style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-323\" src=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2019\/01\/flutter-kick-300x190.jpg\" alt=\"flutter-kick\" width=\"300\" height=\"190\" srcset=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2019\/01\/flutter-kick-300x190.jpg 300w, http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2019\/01\/flutter-kick.jpg 500w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" \/>I am going to start by making what many will consider to be a controversial statement.&nbsp;&nbsp;You are not looking to get much, if ANY propulsion from your kick.<!--more-->&nbsp;&nbsp;Even the most elite freestyle swimmers \u2013 Michael Phelps or Ryan Lochte, to name a couple World Record holders \u2013 get less than 10% of their forward propulsion from their kick efforts; and that is at what can be considered a sprint distance (100M, 200M).&nbsp;In a triathlon, even at the shortest race length, you are swimming a considerably longer distance.<\/p>\n<p style=\"font-weight: 400;\">The vast majority of beginner swimmers and triathletes gain next to NO propulsion from their leg kick.&nbsp; Accept it and move past it!<\/p>\n<p style=\"font-weight: 400;\"><strong>So if my kick isn\u2019t to help me move forward, what is it for?<\/strong><\/p>\n<p style=\"font-weight: 400;\">An effective kick is about more than propulsion \u2013<\/p>\n<ul style=\"font-weight: 400;\">\n<li>Your kick should help drive body rotation, not HINDER it<\/li>\n<li>&nbsp;A good kick will help to achieve proper body position by lifting your legs up<\/li>\n<li>A good kick creates proper balance in the water<\/li>\n<li>A good kick will help eliminate drag<\/li>\n<li>Your kick should be EXTREMELY low effort so it minimizes energy expenditure<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Most triathletes I have worked with have poor, ineffective kick technique.&nbsp;&nbsp;Working to improve your kick technique will help to increase your speed and lower your swim splits by reducing your drag through the water and improving your overall stoke efficiency.<\/p>\n<h3 style=\"font-weight: 400;\"><strong>How do I develop an effective kick?<\/strong><\/h3>\n<h5 style=\"font-weight: 400;\"><strong>Kick from the hip<\/strong><\/h5>\n<p style=\"font-weight: 400;\">The majority of beginner swimmers and most triathletes kick from the knee.&nbsp;&nbsp;This creates large amounts of drag and is probably the number one reason for a swimmer&#8217;s legs to sink low in the water. Try kicking \u2018from the hip\u2019 with a relatively straight leg instead of kicking from the knee.<\/p>\n<p style=\"font-weight: 400;\">Triathletes that were not \u201cswimmers first\u201d have a genuine challenge with this. Cyclists and runners learn to develop power from the knee and it&#8217;s easy to carry this habit into the water. When you bend your knee, your thigh becomes a parachute that inhibits forward motion through the water.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Proper body rotation<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Having proper body rotation promotes proper kick technique \u2013<\/p>\n<ol>\n<li style=\"font-weight: 400;\">Good body rotation helps to keep legs from dropping<\/li>\n<li style=\"font-weight: 400;\">Good body rotation helps to improve kick timing<\/li>\n<li style=\"font-weight: 400;\">Proper rotation naturally helps to reduce \u2018kicking-from-the-knee\u2019<\/li>\n<\/ol>\n<h5><strong>Point our toes<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Pointing your toes creates a more streamlined body form through the water.&nbsp;&nbsp;On the other hand, not having your toes pointed exposes the top of your foot to the flow of water, creating drag.&nbsp;&nbsp;In more dramatic cases, you can actually reverse kick and create negative propulsion!<\/p>\n<p style=\"font-weight: 400;\">Consciously think of pointing your toes towards the end of the pool behind you.<\/p>\n<h5>Keep your feet &#8220;In-Contact&#8221;<\/h5>\n<p>The top of one foot should never go below the bottom of the opposite foot &#8211; your feet remain &#8220;in-contact&#8221; while kicking.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Improve ankle flexibility<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Improving your ankle flexibility can have a dramatic impact upon your swim splits by reducing the amount of drag created by your legs.<\/p>\n<p style=\"font-weight: 400;\">In my opinion, stretching exercises will produce more results, more quickly, than any other method.<\/p>\n<h6 style=\"font-weight: 400; padding-left: 30px;\">Basic Ankle Stretching Exercises<\/h6>\n<p style=\"padding-left: 60px;\">Start by sitting on any flat surface, and stretch your legs out in front of you \u2013 toes pointed towards the ceiling.<\/p>\n<p style=\"padding-left: 60px;\">Now point your toes down as far as they&#8217;ll go, and hold for a second or two. Imagine trying to get your toes to touch the floor.<\/p>\n<p style=\"padding-left: 60px;\">Now flex your ankles, and try to point the toes BACK toward your body. Repeat at least 10 times. Take it slow, and really feel the stretch in your ankles.<\/p>\n<p style=\"padding-left: 60px;\">Now make circles with your feet. Make 10 circles in one direction&#8230;<\/p>\n<p style=\"padding-left: 60px;\">&#8230;Then 10 circles in the other direction.<\/p>\n<p style=\"padding-left: 60px;\">Make the circles as big as possible, really stretching the ankles.<\/p>\n<p style=\"padding-left: 60px;\">Finally, point your toes toward the floor, and without turning your knees, try to get the soles of your feet to come together. Hold for a second, then flex the ankles and again without turning your knees, try to point the soles of your feet to the outside walls. Hold for a second, then repeat the whole exercise at least 10 times.<\/p>\n<p style=\"font-weight: 400;\">The key to improving ankle flexibility is working on it every day. These exercises take just a few minutes. Consistently perform the exercises and you will quickly begin to see results.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Kick timing<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Most swimmers kick with the proper timing naturally.&nbsp;&nbsp;The key element of good timing is that as your hand enters the water at the beginning of the stroke, the opposite leg kicks.&nbsp;&nbsp;I believe there is entirely too much focus on the speed of the kick \u2013 2, 4, or 6 beat kicking.&nbsp;&nbsp;If you accept the premise that there is very little propulsion to be gained from the kick, then the rate of the kick becomes irrelevant.&nbsp;&nbsp;Kick at the rate that is most comfortable and natural.<\/p>\n<p style=\"font-weight: 400;\">Focus on pointing your toes and kicking from the hip.&nbsp;&nbsp;Those are the aspects of the kick that are most likely to be holding you back.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>A word about kickboards and fins<\/strong><\/h5>\n<p style=\"font-weight: 400;\">Over the past several years, swim fins and kickboards have become in-vogue for training.&nbsp;&nbsp;I frankly fail to understand why.&nbsp;&nbsp;I believe you can better learn the freestyle flutter kick by sitting on the first step of the pool with your legs outstretched in front of you and kicking with a straight leg then by using a kickboard.&nbsp;&nbsp;So much of freestyle is timing, and the timing of the kick is crucial to proper body roll.&nbsp;&nbsp;Using a kickboard does NOT help to develop timing or body roll.&nbsp;&nbsp;In fact, it can help to develop bad habits as the kickboard promotes NO body roll.<\/p>\n<p style=\"font-weight: 400;\">I hear the argument on almost a daily basis that swim fins will help to improve ankle flexibility.&nbsp;&nbsp;I will concede that may be true, however, targeted stretching exercises will improve flexibility in less time without the danger of developing bad habits.&nbsp;&nbsp;Artificially increasing your speed through the water with fins alters the catch \u2013 a very important aspect of the stroke.&nbsp;&nbsp;Additionally, the artificially increased speed alters the pull and push, again altering important aspects of the stroke.&nbsp;&nbsp;Finally I hear how fins will strengthen your ankles and legs.&nbsp;&nbsp;Perhaps; however, you can also do the same thing \u2013 more quickly \u2013 with a targeted weight program in the gym.<\/p>\n<p style=\"font-weight: 400;\">During the height of my swimming career I was swimming 12-15,000 meters per day, 7 days a week, 365 days a year.&nbsp;&nbsp;That works out to more than 350,000 meters per month.&nbsp;&nbsp;Not one time, in more than 20 years of competitive swimming did I put on a pair of swim fins.&nbsp;&nbsp;I don\u2019t recall using a kickboard more than 500 meters in a month during the same time.&nbsp;&nbsp;Have times changes in the 30 years since I hung up my competitive Speedo?&nbsp;&nbsp;Undoubtedly.&nbsp;&nbsp;That said however, to date nobody has been able to present valid counter-points to my arguments against fins and kickboards.<\/p>\n<h5 style=\"font-weight: 400;\"><strong>Why are my legs sinking when I swim Freestyle?<\/strong><\/h5>\n<p style=\"font-weight: 400;\">That may be the most frequent question I am asked about swimming.&nbsp;&nbsp;Here are the most common reasons:<\/p>\n<ol style=\"font-weight: 400;\">\n<li><strong>Holding your breath under water<\/strong>&nbsp;\u2013 If you are holding your breath and not exhaling while you swim your chest is more buoyant.&nbsp;&nbsp;Your body acts as a balance and as your head and chest rise, your legs will drop.&nbsp;&nbsp;If your legs are sinking, working on exhaling should be your first step.<\/li>\n<li><strong>Kicking from the knee and inflexible ankles<\/strong>&nbsp;\u2013 Both kicking from the knee and having inflexible ankles will create a great deal of drag, sinking your legs.&nbsp;&nbsp;Work on kicking from the hip with a straight leg and doing stretching exercises to increase your ankle flexibility.<\/li>\n<li><strong>Left\/Right flexion through the core&nbsp;<\/strong>\u2013 Flexing left and right through your core will cause you to \u2018snake\u2019 through the water.&nbsp;&nbsp;Additionally, because you are presenting your core to the flow of water, you are slowing yourself down, which will cause your legs to drop.&nbsp;&nbsp;Work on improving your body roll; it is nearly impossible to flex through the core if your body rotation is correct.<\/li>\n<li><strong>Head to high in the water&nbsp;<\/strong>\u2013 Holding your head to high in the water, or breathing with your head to high, will drop your legs.&nbsp;&nbsp;Remember your body is a balance, and like a see-saw, up in front means down in back.&nbsp;&nbsp;Work on keeping your head down with your eyes looking more towards the bottom then forward.<\/li>\n<li>&nbsp;<strong>Improper catch at beginning of your stroke<\/strong>&nbsp;\u2013 A very common mistake among both beginning swimmers and triathletes alike occurs at the beginning of their stroke \u2013 called the \u2018catch.\u2019&nbsp;&nbsp;A good catch presses the water backwards.&nbsp;&nbsp;On the other hand, a poor catch presses the water downwards.&nbsp;&nbsp;Remember your body\u2019s balance and the see-saw example.&nbsp;&nbsp;Pressing water down will raise your arms and shoulders, dropping your legs.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>I am going to start by making what many will consider to be a controversial statement.&nbsp;&nbsp;You are not looking to get much, if ANY propulsion from your kick.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[7],"tags":[64,18],"class_list":["post-322","post","type-post","status-publish","format-standard","hentry","category-beginner","tag-kicking","tag-swimming"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Freestyle Kicking - BSC Multisport<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/bscmultisport.com\/blog\/2019\/01\/08\/freestyle-kicking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" 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