Purpose
- 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
How to use this drill
- Increase the width of the kick to move further backwards and forwards
- Gradually shorten the kick to about 60cm from front to back and then kick as hard as you can for five seconds
- Swap sides and repeat with the other leg
- Swim 100 freestyle immediately after performing the drill lightly brushing your toes together as you flutter kick
- Notice your heels lightly breaking the surface of the water and improvement in your body position
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提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
