Backstroke - Pull-Buoy Flutter Kick

There's more than one way to use your favorite piece of equipment. Flutter kick with a pull buoy will help you develop a smoother, faster backstroke (and freestyle).
Why Do It:
If you have some flaws in your kick, the pull buoy will point them out right away. Doing flutter kick with a pull buoy can help you develop lots of GOOD habits with your kick. In order to move down the pool AT ALL, you have to point your toes and keep the kick quick, compact, and steady.

How to Do It:
1. Hold your pull buoy between the thighs, just as you would for a pull set. You'll find that, for kicking, a one-piece pull buoy is a little easier to hold in place than a two-piece pull buoy.
2. Push off on your back with arms at your sides, and start flutter kicking.
3. ROTATE! Take 6 to 9 kicks on one side, then rotate your entire body (except for your head) to the other side. Take 6 to 9 kicks on that side, then rotate again.
4. Keep your head steady. Look straight up at the ceiling, even as you rotate your body from side to side.
5. Point your toes. If your toes are aimed at the ceiling, you probably won't move.
6. Keep the kick narrow and fast. Kick from the thighs and not from the knees. Your feet and toes should be right at the surface.
7. After one or two lengths, remove the pull buoy and swim a few lengths of backstroke, focusing on pointed toes and a narrow kick. Then repeat the cycle - a few lengths with the pull-buoy then a few lengths of backstroke. Etc.

How to Do It Really Well (the Fine Points):
1. Maintain a quick, steady rhythm with your feet. Maintain a steady rhythm with your side-to-side body rotation.
2. Try not to use your hands too much.
Another benefit of this drill is how much it will work the insides of your thighs.  To keep the pull-buoy in place, you'll need to squeeze your legs together while you're kicking.  You'll feel it after a couple laps.

有多种方法来利用你最爱的装备。自由泳打腿与拉浮标将帮助你开发一个更加光润、更快的仰泳(和自由泳)。

为什么这样做:

如果你有一些缺陷在你踢球,把他们指出浮标将马上。做一把拉住浮标自由泳打腿,可以帮你提高很多好习惯与你的脚。为了向下移动时,你有游泳池指出踢你的脚趾和保持快速、简洁,稳定。


如何做那件事。

1。紧握你的大腿,把浮标之间就像你准备一把拉住设置。你会发现,因踢,浮标式拉稍微容易一点的地方,比开一个两件式拉浮标。

2。在你背后推双臂靠在身体两侧,并开始交替。

3。旋转!花6 - 9踢在一边,然后转动你的整个身体(除了你的头)到另一边。花6 - 9踢在那边,然后再旋转。

4。保持你的头脑稳定。直视天花板,正如你们旋转你的身体从一边到另一边。

5。点你的脚趾。如果你的脚趾头都是针对天花板时,你可能不会移动。

6。保持踢又窄又快。任意球大腿,而不是从膝盖。你的脚和脚趾应该右浮于表面。

7。之后的一个或两个长度,去除拉和游几浮标长度的仰泳、关注尖窄打腿和脚趾。然后重复周期长度-一些与pull-buoy然后几长度的仰泳。等。


怎么做得很好(精细点):

1。保持快速、稳定的节奏,你的脚。维持一个稳定的节奏与你身体两侧旋转。

2。不要用你的手太多了。

这个钻头的另外一个好处是它如何工作的内部,你的大腿。保持pull-buoy的地方,你需要把你的腿在一起的,你踢。你会感觉它在几圈。