How do I improve the strength of my kick and of my times?

Question

I just started swim team again after a 3 year break and my strength isn't what it used to be, how do I improve my leg strength so I can improve my time, I want to be faster.

Answer 1

Assuming that your technique is fine, here are some good drills you can do in the pool to improve your leg strength and effectiveness:

1. Kicking underwater with a kick board. You'll have to kick hard to keep your speed up otherwise the board will float you to the top. You can do this either with or without fins on. One thing to try to do when you do this is to stay right near the bottom of the pool with your body parallel to the surface of the water (i.e. you don't want your feet on top splashing and just your head and kick board underwater). A side benefit of this is it also obviously will increase your anaerobic capacity.

2. "Graveyard" kicking: Hold the kick board perpendicular to the surface of the water so that just the round part on top sticks out. It should look a little bit like a headstone sticking up out of the water (hence the name of the drill). This increases the resistance that you have to push against with your legs. The harder you kick, the more resistance you'll have, meaning it will work your legs harder and make them stronger.

3. Vertical kicking: In the deep end of the pool, do flutter kick in an up-right position (like you are standing). No breast stroke kick, no egg-beater, no treading water. Go for 15 seconds with your hands straight above your head in a streamline position (you might sink a little bit), and then 15 seconds with your elbows bent at a 90 degree angle and your hands up in the air next to your head. As you get better at this, you can hold a weight in your hands--maybe up to 10 or 15 pounds. Alternate between holding it above your head in a streamline and directly in front of your face with your arms bent.

4. "Sumo Kicking" or "Grudge Match" kicking: This one is a fun drill for 2 people. You start in the middle of the pool, each person holding opposite ends of the same kick board. Both people start kicking freestyle kick at the same time (or whatever kick you like--as long as it is the same for both people) and you try to push the other person to the wall. The person who pushes the other to the wall or who pushes the other person the farthest in a given time wins.

Answer 2

Hop on a bike and ride for a hour each day. You could also try lifting weights. This will increase your leg strength and improve your kick in the water.

Answer 3

Hold the kick board try to kick deep, with toe pointed is the one way where u can improve u r kick

Answer 4

do 1000 meters a days for 5 days and rest 2 days.. do it but dont do it 1000 meters quickly start with 200 then 400 till you reach 1000 and when continue till 1100 and stop there.. rest in between.. make sure you rest and dont take massages because it creates scar tissue that makes ur legs weaker and useless then before

Answer 5

Kick boarding everyday
Weights - squats and lunges

Answer 6

you can make squatting drills and use your kicking board daily and go in the distance ascending till1500m and you can use the rope jumping trainings

Answer 7

Try kiking with flippers on & do 800 m / day,