Improve Your Freestyle Kick | Swimming Drills To Make You Faster


– Front Crawl Kick is an
important part of the stroke but one that’s often overlooked. Well it’s there to help your
body find the correct balance and position in the water, as well as contributing to
that forward propulsion. So today we’re going to be
looking at how to improve your Front Crawl Kick
by utilizing some drills that we’re going to share with you. (upbeat electronic music) To practice these drills
it’s a good idea to have a kick-board and some fins. And I’d recommend starting
all the drills with fins and once you feel strong
enough then you can do them without them. Now we’ve gone in detail on
how to do the Front Crawl Kick in a previous video which
we’ll share with you later. But the main points that you
need to remember are to try and kick from the hip, keep
your ankles nice and floppy and your toes as pointed as possible, whilst keeping that
knee bend to a minimum. But all of these following
drills are going to help reiterate those points. Kicking with a board allows you
to focus purely on your legs and admittedly it does
change your body position. But it is a drill so you can
focus on this one aspect. So if you start with both
your hands on top of the board with your arms resting
over and that will then allow you to keep your head
and mouth easily out of the water so you can
comfortably breathe and focus on the leg action. Now you might find though that
having your head up your legs sink a little bit more so
you’ve got to work a little bit harder on the kick. But you can also put your
face back into the water to help lift your hips
and then just lift it when you need to breathe. Alternatively you can actually
put a front snorkel on so you can keep your head in the water, and then help with your
position throughout the drill. If you start off with fins it’s
going to help to work on the ankle flexibility as it adds
that resistance to the water. And it’s also going to aid
your forward propulsion making isolated kick that much
easier and as a result using fins actually
slows your leg kick down, so it gives you more time
to think about the movement. If you can then progress
to going without your fins it’ll help you to make your
kicks smaller and faster. So, start by pushing off
the wall so you’ve got that aided propulsion, and then do a short section
of really fast small kick and take a long recovery. So you can focus on trying
to really activate the glute muscles to make sure the
kick is coming from the hip. And it’s important to have
full recovery so you can do it really hard and fast as that
will encourage to keep your kick that much smaller and
when you return to full stroke or easy kicking, it will seem that much
more easy and relaxed. The Side Kick it’s a good
idea to keep your fins on but you’re not going to need a kick-board. So push off the wall
and rotate to 90 degrees so that you’re facing
either the side of the pool or lane the rope. And from that position you’re
going to keep your lower arm extended out in front of you
whilst taking your upper arm just to rest on top of your hip. So in this position your
legs, hips and feet should be fully submerged, but it should help to
reduce those sinking hips. And you want to think of
trying to keep a straight line from that leading hand
all the way to your feet. And if you can swim close to
the lane rope or the wall, it’ll help to make sure you’ve
got the correct position as well as enure that you
keep your kick fairly small. Cause if your start to kick
too large then you’ll find that your knees or your feet will
start touching the wall. (upbeat music) Upright Kicking is as it sounds. It’s kicking vertically in the
water and yes it is a little bit tough as you’re going
to have enough propulsion to get your whole head out of
the water in order to breathe. But, for this one you definitely
want to start with fins although hopefully you can
progress to doing it without. So you need to find the
deep end of the pool, ideally next to the lane rope
or to the side of the wall, so that you can have a
proper rest when you need to. And you’re going to start
by simply crossing your arms over your chest looking forwards. Now, you’ll soon notice if
you’ve got the incorrect body positions because if
you’re leaning forwards or backwards or if you’ve got
a bit of a bend in the torso you’ll find yourself getting off balance. So you want to concentrate
on trying to keep your hips slightly forward so you’ve
got that nice straight line, whilst driving from your legs and keeping those floppy ankles. You can progress this then by
taking your hands onto your shoulders, even onto your head
and if you’re feeling really strong you can hold your
hands out of the water up above you. And this is automatically
going to encourage you to kick harder and faster. Another drill you can do along
these lines is starting on the the bottom of the pool. So, sinking down, bending
your knees and then pushing off the bottom and trying to
kick really hard as you can for a few seconds to see
how high out of the water you can get. Obviously though this does
depend on the depth of the pool that you’re training in. (upbeat music) Kicking fast off the wall
will give you that initial propulsion that can work really well, as it’s much easier to maintain the speed and forward momentum
than it is to build it. So for this you can either use
a kick-board or you can go on a streamline position with
one hand on top of the other and your hands extended
out in front of you. So for this you want to push
off and kick as hard as you can for around 10 second or 15 meters, or until you start to feel
that speed dropping off. And then relax take a breathe
and just swim back to the wall and take plenty of recovery between each, cause you want to make sure that it’s a really high intensity. As kicking this hard will
hopefully help to improve your efficiency and keep your
kick naturally small. Sticking with hard and fast off the wall, you can now add in the arms
and return to full stoke. So push off the wall and
do a full sprint for about 15 to 20 meters, really concentrating on
that fast and hard leg kick. Now admittedly this isn’t
going to be the kick rate that you’ll use when you
return to normal swimming. But it should at least
encourage and really ingrain that efficient kick. These drills are designed
to help you focus purely on the leg movement so that
when you do add them back into your full stroke, you’ll
have that benefit of more forward propulsion as
well as a better position in the water. Hopefully you’ve enjoyed it,
give us a thumbs up if you have and find the globe on
screen so you can subscribe and get all of our videos at GTN. And now that video that I talked
about that goes into detail of how to actually do
the Front Crawl Kick. You can find just over here. And if you want to see
a video on swim mistakes that you might not know you’re doing, well that one is just over here.

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10 thoughts on “Improve Your Freestyle Kick | Swimming Drills To Make You Faster

  1. I get savage cramp in my inner thighs after about an hr of swimmimg. I eat bananas drink electrolytes and take magnesium. Anyone got a remedy ?🏊‍♂️

  2. There's a clip on youtube of Michael Phelps doing vertical dolphin kick whilst holding a 10kg medicine ball over head.
    So you could watch that if you ever want to feel hopelessly inadequate as a swimmer/kicker or something :d

  3. Perfect instruction, but instructor hurried to the train or what? I had to slowmo video to 0,0001x cause she was like quicksilver from Marvel. Let's try rappin Chris Brown Look at me now! GOOD JOB. Thank you for helpful video! Thumb up. Subscribe.

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