Technique Workouts

How To Make Your Kick More Powerful And Propulsive

2016 USA OLYMPIC TEAM TRIALS RETURN TO OMAHA

In order to generate a propulsive force in the water, the foot, like the hand, should be moving backward relative to the water. There is genuinely only one particular point in the kicking cycle where that occurs and that is at the beginning of the down kick. For a very short time, probably a tenth of a second or so, with the contraction of the powerful quadriceps and hip flexors, enabled by an incredibly flexible ankle, the foot moves backward in the water, generating the propulsive force. The amount of the force depends on the surface area pushing backward and velocity or acceleration of that area. Each of these relies on powerful muscle groups and excellent ankle flexibility.

Point Your Toes

kick propulsiveHaving massive feet like the several Olympic gold medal winning swimmer Ian Thorpe is not usually a good factor. That’s due to the fact swimming fast is as significantly about currently being streamlined as it is about propulsion. If you have bad calf flexibility the probability is that without realising it your toes will point in the direction of the tiles on the bottom of the pool. This signifies your feet are at 90 degrees to your legs,

creating them to act like a large set of brakes. There are a variety of stretches you can do to remedy stiff ankles, but the actuality is that stretching will get a number of months to make much of a variation. A faster resolve is to focus on pointing your toes although you swim – also recognized as plantar flexing your feet. By minimizing the angle between your feet and legs, you will minimize needless drag.

Kick Timing

kick propulsiveThere are no principles that say how many kicks you need to do per stroke cycle. Usually, it’s two, 4 or 6. A two-beat kick feels good and slow and is something that distance swimmers and experienced triathletes frequently do. Alternatively, you could opt for the much more common 6-beat flutter kick, which makes it possible for you to differ the intensity right up to an effective sprint. The important to very good kick timing is to make confident that when your hand enters the water at the front of the stroke, the opposite leg kicks. If your kick timing is incorrect you could be compromising your entire body rotation. Try out counting your kicks per stroke as you swim, to get a concept of what you presently do.

Importance Of Ankle Flexibility

Many swimmers, triathletes have bad ankle flexibility limiting how significantly they can point their toes. In a perfect world, you want to be ready to flex your feet beyond straight. If you have a background in cycling or running then you are most likely to have stiff ankles this kind of that you can’t obtain a straight foot. This will be hurting your kick approach and slowing you down when you swim. It is quite desirable due to the fact it will minimize your drag and you will slip through the water much faster.

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.

21 Comments

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  • How refreshing to find a blog like this – something a bit different 🙂 I am not a very strong swimmer. My instructor as a child was not very nice and it made me hate swimming. This is actually very helpful!

  • This was really interesting. I don’t swim competitively but I do race against my family in the pool. Now I know where I’m going wrong (I kick above the water) I may actually win.

  • I can’t swim to save my life HAHA! But now I understand how the footwork plays into staying afloat.

  • I love learning about this. I was on swim team for years and it is all coming back to me. I loved the graphic showing your foot should be underwater for the maximum kick! Really cool!

  • I’m a decent swimmer (definitely not competitive though), but my small children really need to learn to swim. I don’t want them to be afraid of the water. I will keep this in mind as I help them become stronger swimmers.

  • Thanks for these tips!! I have taken swimming lessons and they did not teach me these tricks!! I will try them the next time I swim.

  • I used to swim competitively for a long time, and you’re right on with the tips. It’s all about the techniques.

  • Interesting read. I used to be a lifeguard and was in the pool all the time. Not so much anymore. I am more into lounging on a pool float now!

  • I love swimming but have never given it a pro thought. Next time am gonna give these tips a try probably that would improve my performance. Thanks for sharing!

  • I remebered those tips from my swimming lessons when was younger. It took me a while to figured them out but they do work! This post is great for those who are new in swimming.

  • I never thought so many technique went into swimming haha ! That was an interesting read by the way even tho I’m not a big fan of water

  • I’m no swimmer but I find this interesting. I never thought that needed to point or the right direction, and bec. I do more running chances are, I more or less have stiff ankles.

  • I love learning about activities / exercise, got to learn tips to race my brothers this summer! Bet I’ll win : )