The Importance of Kicking
A powerful kick is crucial for sprint swimming. The kick should be fast and narrow, with the majority of the movement coming from the hips. The ankles should be flexible, allowing for a strong whip-like motion.
Origin of Movement:
From the Hips: The primary power of the flutter kick comes from the hips. While the knees will have a slight bend, it's important to avoid "knee-driven" kicking which can lead to a less efficient kick and increased drag.
Leg Motion:
Straight but Relaxed: Legs should be almost straight with just a slight bend at the knees. Overbending at the knees can create drag.
Quick and Narrow: The motion should be quick and with a relatively narrow amplitude. Wide kicks can be less efficient and generate more drag.
Foot Position:
Pointed Toes: Toes should be pointed to help streamline the feet and reduce resistance.
Flexible Ankles: Swimmers with more flexible ankles can achieve a whip-like motion with their feet, which can enhance the propulsion of the kick. The top of the foot can provide a propulsive surface on the downkick, while the sole can contribute to the upkick.
Kick Depth:
Surface Level: The kick should largely take place just below the water's surface. Occasionally, the heels or feet might break the surface, creating a small splash.
Avoid Too Deep: Kicking too deeply can result in wasted energy and less propulsion.
Rhythm and Count:
Consistent Rhythm: Maintaining a rhythmic and steady kick is key. A consistent kick supports body rotation and aids in overall stroke rhythm.
Kick Count: Depending on the swimmer and the situation (sprint vs. distance), the number of kicks per stroke cycle varies. A common pattern is a six-beat kick (three kicks for each arm stroke). However, some swimmers might use a two-beat or four-beat kick, especially in longer distances.
DOLPHIN KICKING MAIN SETS:
ADD KICKING SETS:
Minimum is 2 x per week
Goal is 3-4 x per week
Coaching programs for different swimming levels should incorporate a graduated series of kick-out drills.
Begin with novice swimmers, guiding them to perform 5 kicks for starting push-offs and 3 for turn kick-outs.
Move to those at an intermediate competitive level, where they should aim for 7 kicks on starting push-offs and 5 during turns.
For advanced swimmers, the goal increases to 9 kicks for push-offs and 7 for turns
Jr. Elite Swimmers, who are under 18 and at Jr. National level or higher, should strive to reach the 15-meter mark in starts with 9 kicks and maintain 11 kicks for all turns.
Training guidelines for coaches to use with swimmers to develop underwater dolphin kick:
Prioritize precise technique in all exercises.
Emphasize accuracy in back/up kick movements.
Consistently count your kicks during breakout phases.
Implement an odd number of kicks in training sessions.
Concentrate on perfecting one kick direction at a time where possible.
Aim for deeper rather than shallower positions when necessary.
Avoid rushing towards the surface during kickouts.
Utilize specific kick counts for different workout groups and skills.
Regularly assess and monitor kicking tempo.
Employ a Tempo Trainer for achieving optimal precision in underwater kicking.
Use fins as a tool to enhance underwater kicking abilities and skills.
