Kicking in swimming?

Question

Whats the correct way to kick in the water in freestyle and backstroke?

Answer 1

Vertical Kicking
This drill has been around for a long time. Find water that is deep enough for you to kick in place. Let go of the wall, cross your arms, and kick in place in a vertical position (keep in a straight line), pointing your toes and keeping your chin above the surface of the water. Get your power from your quads and hips on this drill. Try 20 seconds at a time.

The freestyle kick - 2-beat, 4-beat, 6-beat, 2-beat crossover, What do I use when swimming freestyle? This swimming question, often asked by swimmers, is one best answered by that swimmer. How? By a little swim or kick test in the swimming pool. The answer to how much you kick when swimming freestyle today might not be what you do 6 months from now if your swim technique and conditioning improve.
Which kick to use is dependant on your stroke timing and body position. While it is true that many great distance swimmers use a two-beat kick, there are also some that will do other rhythms.

Experiment with it. If you have no problem holding body position and good technique with a two-beat kick, then use it for some test sets, and compare the results with those from test sets using other kicks.

Use Fins
Yes! I am a coach telling you to use fins. But not to "keep up" in workouts. If you have ankle flexibility issues (Runner's Kick), use fins for a few weeks, but wean off them as you get closer to your event. The shorter kind are best. I prefer Hydrofinz but other brands may work okay as well. Fins can increase your ankle flexibility, allow you to do swimming drills with ease, and strengthen the right leg muscles you need to kick.

Sit on Your Feet
For more severe cases of Runner's Kick, sitting on your feet can greatly improve your ankle flexibility. In Yoga, just stay in "Child's Pose" a little longer and gain this extra benefit.

Just Stretch
In a seated position, take one leg and bring it out in front of you. Extend your feet and push your toes toward the ground. Hold for about 15-20 seconds, repeat with other foot. You can do this several times a day.

Compare your times, ability to hold a pace, and your perceived level of effort (or how tired you feel when done). For example:
6 x 100 on 3:00 minutes, fastest possible speed.
Record the time for each 100 and level of effort.
Expected result - These should be the fastest in average per 100 but may have the biggest drop-off per 100 as the set progresses.

10 x 100 on :10 seconds rest, holding the fastest possible pace.
Record the time for each 100 and level of effort.
Expected result - These will probably be faster than your 300 speed, but with less drop off as the set progresses.
You may have a big drop-off between the first few, but then settle into a rhythm.
9 x 300 on :10 seconds rest, holding the fastest possible even pace.
Record the time for each 300 and level of effort.
Expected result - These should be the steadiest pace, although you are still working hard, you will probably, almost automatically, drop into a pace you can hold either during the first or second 300.
Do these over a few days or weeks with different kicks, always trying to do the same routine the day before and day of the test - the same warm-up, the same pre-workout food, etc. Compare the results of the tests - which kick was fastest for test #1? test #2? test #3?
What else does the test tell you?

Test #1 is the technique you would use for 200's and below.
Test #2 is what you would use for 200's to 400's.
Test #3 is the technique for 400's and above.
You might begin and end a 400 with the technique from test #1 and use the technique from test #2 or #3 in the middle. You might use #1 for the first 25 of a 1500, then settle in to #3, drop into #2 for a breakaway, then back into #3, then #2 for the last 50 or 100 meters, dropping into #1 for the last 25.
Training, fitness, flexibility, strength, and strategy will determine which you will do at each point during a race. If you know what these different techniques tied to kick are for you, and what they do for your speed and energy level, you can make some good choices.

You can add some extra leg work to your workouts, use flippers, or change the way you kick by changing your body position - try kicking while on your side or back sometimes. Try it and let me know what you find. With a little work, you may find yourself kicking as well an Olympian.

Swim On!

Answer 2

Wow, I don't think I can top the first person, and I didn't read it all so sorry if I duplicate the same thing. But for both, you have to have your legs go up and down alternating, so when your left legs up, right legs down etc. But you shouldn't leg your knees bend too much, making most of the motion from your thighs/waist. You point your feet out like your stretching, it covers ground A LOT faster! And don't splash a lot because it makes you go slower. Anyway, good luck, and hope I didn't say the same things as the first person!

Answer 3

The flutter kick. You keep your legs straight with little give in the knees, and you kick up and down with both feet alternately if that makes sense. So when your right foot is up your left is down. Very similar to a scissor kick. Do that fast and you are golden!!

Answer 4

I was going to answer to flutter kick, but I changed my mind, simply read the first person's answer (BikeR Bee). Wow. I guess she is free Friday night if anyone needs a date.

Answer 5

hold ur leg straight and hard to the back and kick all the time

Answer 6

keep your knees straight and toes pointed and feet pointed inward