Kicking Drills

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Ballet leg kick

  • Developing straighter leg kick technique
  • Improving your awareness of engaging your glutes to move your leg back straight
  • Tuning into a straighter leg with floppy ankles

Key Points

  • Hold the poolside or handrail of the steps if possible in the deep end
  • Stand on and rest the inside leg on a step, standing with the water above your waist
  • Kick back and forth with the outside leg, like a pendulum
  • Place your outside hand on your hip
  • Kick back and forth with toes turned in slightly, relaxed ankles
  • Enage your glutes to drive the kick movement from the hips
  • Keep the knee soft and relaxed but not bending excessively
 
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Torpedo Kick

  • Helps develop and refine your kicking technique

Key Points

  • Push off in the torpedo position (without fins)
  • Kick as hard as you can until you’ve fully exhaled
  • Tread water while you recover
  • Swim back with a gentle kick, much less powerful than before
  • Lightly tap your toes as they pass
  • Notice a higher body position now you’re kicking more effectively
 
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Kicking on your side

  • Helps you develop good posture and alignment in the water (and rotation)
  • It also helps you achieve an excellent catch set up position

Key Points

  • Use fins and push off in a great torpedo position
  • Rotate onto your side (90°), leaving your lower arm in front of you and upper arm by your side
  • Draw your shoulder blades together and back to maintain good alignment
  • Kick at a steady pace from the hips with relatively straight legs
  • Face downwards and exhale into the water continuously
  • Rotate your head to take a breath in, keeping one eye in the water
  • Rotate your head back down while you exhale
  • Notice whether you tend to track straight or weave about
  • Swap sides after 25m/yds, are you better or worse on the other side?
 

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