Beginners Technique

How to Build a Better Freestyle or Flutter Kick

Freestyle Swimming Technique | Flutter Kick

To build a Flutter Kick with supreme power, a number of the muscle development will come from doing countless kicking in the pool. the rest should come from doing ground or strength training, where the resistance to motion will become a lot of larger than that made by the water.

flutter kick

Exercise To Build a Flutter Kick

One of my favorite exercises for the down kick is leg extensions within the gym. Enough weight should be placed on the machine while within the sitting position to make fifty reps manageable, however, the last ten reps ought to feel as if the legs will fall off at any moment. The muscles should scream with pain. Doing three sets of these, while allowing only about thirty degrees of knee bend, can simulate the motion of the down kick. keep in mind that within the water, an excessive amount of knee bend results in an excessive amount of frontal drag.

  • Tips and Techniques to build a Flutter KickI also like the exercise of sitting on the tops of the feet with the knees perched in the air, hands off the bottom(see in fig.). For those with poor plantar ankle flexibility, this position could also be very tough, if not possible, to achieve without the support of the arms or by leaning backwards. The bum ought to be placed all the way back on the feet and the period of the stretch is 120 second.




  • By doing this stretch daily, I even have seen vital gains in ankle flexibility created in less than one week. Once a certain level of region flexibility is achieved, the swimmer will advance to a tougher exercise, called freestyle squat pushups. This exercise improves ankle flexibility and also develops leg strength for the Flutter Kick.

Related article:-How to Correct Your Freestyle Swimming Mistakes

Tips and Techniques to build a Flutter Kick

For the down kick, the musculus quadriceps femoris, hip flexors and core muscles need to be incredibly robust so as to form a fast snap of the foot backwards. Since the kicking motion occurs over and all over again at a really high rate, the leg muscles conjointly need to be incredibly fit. With a freestyle stroke rate of one hundred (fifty right arms, fifty left arms per minute), a six beat kick produces a kicking stroke rate of 600 kicks per minute. To sustain that for very long, the legs had better be work.
In order to make a propulsive force within the water, the foot, just like the hand, should be moving backward relative to the water. there’s extremely only 1 purpose within the kicking cycle where that happens and that is at the beginning of the down kick. For a really brief time, maybe a tenth of a second about, with the contraction of the robust quad and hip flexors, enabled by a very flexible ankle joint, the foot moves backward within the water, making the propulsive force. the number of the force depends on the space pushing backward and speed or acceleration of that area. each of these depends on strong leg muscles and nice ankle joint flexibility.

Also Read:-3 Hard Freestyle Drill and Technique You Must Try



About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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