Build kick endurance with five sets of one minute of kicking with 20 or 30 seconds rest. Tell swimmers to drive the kick from their hips (rather than knees) and to imagine their feet staying within a home-improvement store bucket to approximate the body’s drag profile. Vertical kick-Vertical flutter and dolphin kick sets with hands held out of the water encourage core engagement and proper form.(Hint: If swimmers are always happy to hear that a kick set is coming, you’re not doing them right.) Here are some suggestions. Include specific interval-based kick sets in your training program, including the same performance expectations you set for swim sets. But you should strongly discourage their use as a crutch to make swimming easier, to keep up with lane mates, or to disguise a kicking deficiency. Fins are great tools for building leg strength, enhancing ankle flexion, supporting body-position drills, and aiding in understanding what race speed feels like. But I bet you know exactly what it means. Findependence-Yes, I totally just made up a word.Poor-form inefficiency-Legs may move a lot without creating propulsion, such as when the knees bend too much (bicycling) on flutter kick or dolphin kick, or when the ankles don’t get turned properly on breaststroke.Examples include inflexible ankles that act as anchors, giant amplitude kick resulting from the erroneous idea that kicking hard means kicking big, and wandering feet caused by poor body position including raised heads or arm crossover. Poor form drag-Feet that extend too far outside the torso’s drag profile often slow the swimmer down by creating more resistance than if there was no kick at all.A level of effort outside the desired training zone is wasted. Junk yardage-Kick sets should accomplish a purpose other than just giving the coach time to check his cell phone or finish his coffee.
Kick sets need to be monitored just as much as swim sets, perhaps more. But all swimmers benefit from understanding how their legs contribute and from doing specific sets to enhance that contribution.
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