Freestyle kick technique. Swimming front crawl. Improve your position
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
- The kick during freestyle should be something natural that you do without thinking about it. To improve your freestyle kick to the point where you no longer have to think about it you need to perfect it by doing drills everyday. The best way is to separate the kick and the stroke. To do that you will need a kickboard. If you don’t have a kickboard you can do flutter kick on your back.
The first thing you need to focus and this is something you have probably heard me say before is the ankle flexibility. Here I show you the difference between kicking on dorsiflexion and plantar flexion. As you can see here I don’t go forward at all when my ankles are flexed like this. As soon as I change them I start moving forward. This means that the ankles can act as a parachute or as fins, depending on your flexibility.
One problem with the kick board is that it puts your head out of line, and therefore the legs can sink a little. This is not a natural position of your head when you swim. So try kicking with the kickboard like this. You can put up your head to breathe like in breaststroke or butterfly. You will be doing your neck and your freestyle position a favor. You can also simply kick on your back with a streamline. This is how I usually kick because I don’t like the kickboard that much.
Finally, you will notice that the kick is not wide. The wider the kick the more effort you will need to move forward. So focus on doing small kicks, trying to bend your knees very little. The hips will move a little because this is where the legs will initiate the movement.
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"Another Perspective" Silent Partner - แนวปฏิบัติและการใช้ชีวิต
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Another great vid...
excellent content
also do a video on how to spin board
Thanks
Son lo maximo
That's nice! But I would like to know some drills to control 2-4-6 kicks per arm cycle on front crawl!!
Do you think it would be possible to make a tutorial/tips on technique and body potion for head up freestyle swimming? Maybe aimed for waterpolo players that want to improve their speed and endurance?🤔💭
Hmm...... I use the kick board and a snorkel. That keeps body position correct. When people use the kick board under their chest, this does elevate the shoulders, and drops the lower body. What this does to the kick is you bring the heels up way higher than you do if your body is planed out. This could be useful for training above and beyond the the normal range of the height of the kick, so you have full strength through the whole standard amplitude of the kick, kind of like training for sprints, you train distance swimming too. I make a point to do one length of the pool with a slower beat and bigger amplitude , and the next with a quicker beat and smaller more normal amplitude. The difference with the back stroke flutter kick, is that your heel goes through a range similar to having the kick board under your chest, so the heel goes higher where if you were planed out the heel would be out of the water. Funny how most swimmers almost always have some hook in their foot on the down stroke on freestyle flutter kick, but that same angle (same as the hand catch) is almost never there on back stroke. I do focus on the up kick sole side of the foot coming up, as much as the down kick/top side of the foot. This reciprocating action adds to both sides of that kick, and can only be done if your hips rotate with the kick and the arm stroke. Even when I was young and flexible, I would not be able to do that ankle stretch you show. In my gymnast days, we would use 2 by 4s with a seat belt webbing loop nailed to one end to stretch the ankles. I did hear one swim coach say to not point your toes because it causes cramps. Well, gymnasts and dancers don't get those cramps because it is some thing they practice. If you notice the Olympic caliber swimmers, when they point their toes, the toes flex bay beyond the straight line of your shin bones.... If you don't get this flex, then your oar is putting all the energy straight down, and nothing pushing out behind you. Starting the down stroke, heel needs to be low, and toes high with shin at 10 to 15 degrees to the surface of the water... You do not follow through on the down stroke/top of foot stroke. If you watch the bubble plumes underwater, this actually makes the bubbles go backwards. The first bit you show with the ankles at 90 degrees/normal standing posture is almost identical to the 'catch' we do with our arms which is great for pulling, but backwards for the pushing that we do with our kicks. Best observed and filmed with hands on the wall so swimmer is stationary and you can see which direction the bubbles are moving without having to take swimmer moving through the water into account. Just about every dolphin/butter fly kick I have observed gets a backwards moving bubble plume. Main reason is that your first kick has shoulders high, and feet/knees low, so you can lift your heels higher and have your toes higher yet....
Good
a coach here in canada told me to ignore knees in flutter kick. is this true?
How do u spin the kickboard
Wow o I do need flexibility🏊🏻♀️🙂
👏👏👏👏👏👏👏👏👏👏👏👏
Tienen muy buenos vídeos me ayudan mucho
Saludos desde Perú
+Danna Milena Alberca Rojas gracias! Saludos a ti y a Perú 🇵🇪 ✌️🙂
Skills NT suban vídeos más seguidos por favor en especial mariposa y pecho son en los que mas fallo
I kick too high above the water, it increases a lot of drag. I am a mid/long distance freestyler, but I always fail to swim faster because of my kick technique, do u guys know how to do small kick while maintaining fast speed? @Skills Nt Swimming
IM Turns... would be a good topic.
There are also rules ... like the swimmer should be on breast when leaving the wall, or the swimmer should be on back when leaving the wall.
I prefer a center-mounted snorkel than a kickboard.
Middle-aged guy like me lacks flexibility in cervical area and shoulders.
Thx for good video. ^_^
+Sang相상 Hwa和화 Lee李이 good point! A snorkel works well for this.
sometimes my ankles hit eachother when i'm kicking. Any tips?
Whovian Alyanna maybe ur feet r too close , have them a bit more apart
The number one thing I see in the pool that needs correction for maybe 90% of swimmers of freestyle, is the 'runner's foot'. Almost none of them try to kick with the 90 degree flex like you show, but most kick with about a 20 degree angle or so, off of straight line toe point. This generates negative thrust. They still move forward, but all of their thrust comes from the up stroke. Funny thing to me is that this 20 degree flex is almost totally absent in back stroke flutter kick... I notice too that when with the kick boards with or without snorkel, there isn't nearly as much hip rotation as there is when you use the full stroke.
Oh yea, ankle stretch exercises for those of us who don't have over cooked spaghetti noodles for tendons and ligaments???
자유형 할 때의 차기는 차는 것에 대해 생각하지 않으면서도 차고 있을 만큼 자연스러운 것이어야 합니다. 더 이상 차는 것에 대해 생각할 필요가 없을 정도까지 자유형 차기를 향상하려면, 당신은 날마다 부분 훈련을 함으로써 차기를 완벽하게 만들어야 합니다. 가장 좋은 방법은 팔 젓기와 분리하여 차는 것입니다. 그러려면 뜰판(kickboard, 킥보드)이 있어야 합니다. 뜰판(kickboard, 킥보드)이 없다면, 누워서 팔랑 차기(flutter kick, 플러터 킥)를 하십시오.
당신이 가장 집중해야 할 것은 발목 유연성입니다. 제가 예전에 말했던 것을 틀림없이 기억하실 겁니다. 발등 쪽 굽힘(dorsiflexsion)으로 차는 것과 발바닥 쪽 굽힘(plantar flexion)으로 차는 것의 차이점을 보여드리겠습니다. 보시다시피 이런 식으로 발목을 발등 쪽으로 굽히고 찰 때는 앞으로 나아가지 못합니다. 발바닥 쪽 굽힘으로 바꾸자마자 저는 앞으로 나아가기 시작합니다. 이것은 발목의 유연성에 따라 낙하산이 될 수도 있고 오리발이 될 수도 있다는 것을 의미합니다.
뜰판을 사용할 때의 문제점은 머리가 몸체 정렬선에서 벗어나는 것입니다. 그래서 다리가 조금 가라앉게 됩니다. 이 자세는 수영할 때의 자연스러운 머리 자세가 아닙니다. 그러므로 뜰판을 이런 식으로 잡고 차 보세요. 숨을 쉴 때는 평영이나 접영을 할 때처럼 머리를 올리십시오. 자유형 자세와 목에는 이 자세가 더 좋습니다. 아니면 그냥 누워서 흐름선(streamline, 스트림라인) 자세로 차도 됩니다. 저는 뜰판(kickboard, 킥보드)을 그다지 좋아하지 않아 평소에는 이렇게 누워서 찹니다.
마지막으로, 차는 폭이 넓지 않다는 것에 주목하십시오. 차는 폭이 넓을수록 더 힘들게 차야만 앞으로 나아갈 수 있습니다. 그러므로 무릎은 아주 조금만 굽히려 하면서 좁게 차는 데 집중하십시오. 다리 움직임이 시작되는 곳이므로 엉덩이가 약간 움직일 것입니다.
우리 가게에 들르시면 신상 수모와 티셔츠를 사실 수 있습니다. 모두 우리가 도안한 것입니다!
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다음번에 뵙겠습니다!
빠르게 헤엄치세요!
음악:
"Another Perspective" Silent Partner
1
00:00:09,416 --> 00:00:14,850
자유형 할 때의 차기는 차는 것에 대해 생각하지 않으면서도 차고 있을 만큼 자연스러운 것이어야 합니다.
2
00:00:14,939 --> 00:00:20,261
더 이상 차는 것에 대해 생각할 필요가 없을 정도까지 자유형 차기를 향상하려면,
3
00:00:20,300 --> 00:00:24,303
당신은 날마다 부분 훈련을 함으로써 차기를 완벽하게 만들어야 합니다.
4
00:00:24,455 --> 00:00:28,760
가장 좋은 방법은 팔 젓기와 분리하여 차는 것입니다.
5
00:00:28,879 --> 00:00:31,630
그러려면 뜰판(kickboard, 킥보드)이 있어야 합니다.
6
00:00:31,693 --> 00:00:36,497
뜰판(kickboard, 킥보드)이 없다면, 누워서 팔랑 차기(flutter kick, 플러터 킥)를 하십시오.
7
00:00:36,536 --> 00:00:43,979
당신이 가장 집중해야 할 것은 발목 유연성입니다. 제가 예전에 말했던 것을 틀림없이 기억하실 겁니다.
8
00:00:44,032 --> 00:00:49,931
발등 쪽 굽힘(dorsiflexsion)으로 차는 것과 발바닥 쪽 굽힘(plantar flexion)으로 차는 것의 차이점을 보여드리겠습니다.
9
00:00:50,022 --> 00:00:56,203
보시다시피 이런 식으로 발목을 발등 쪽으로 굽히고 찰 때는 앞으로 나아가지 못합니다.
10
00:00:56,259 --> 00:01:00,176
발바닥 쪽 굽힘으로 바꾸자마자 저는 앞으로 나아가기 시작합니다.
11
00:01:00,201 --> 00:01:07,027
이것은 발목의 유연성에 따라 낙하산이 될 수도 있고 오리발이 될 수도 있다는 것을 의미합니다.
12
00:01:07,098 --> 00:01:14,149
차기를 향상하는 데 좋은 발목 근육 늘이기(stretch, 스트레치)를 보여드립니다.
13
00:01:14,268 --> 00:01:22,057
뜰판을 사용할 때의 문제점은 머리가 몸체 정렬선에서 벗어나는 것입니다. 그래서 다리가 조금 가라앉게 됩니다.
14
00:01:22,129 --> 00:01:25,876
이 자세는 수영할 때의 자연스러운 머리 자세가 아닙니다.
15
00:01:26,005 --> 00:01:29,612
그러므로 뜰판을 이런 식으로 잡고 차 보세요.
16
00:01:29,637 --> 00:01:34,772
숨을 쉴 때는 평영이나 접영을 할 때처럼 머리를 올리십시오.
17
00:01:34,820 --> 00:01:39,292
자유형 자세와 목에는 이 자세가 더 좋습니다.
18
00:01:39,340 --> 00:01:42,773
아니면 그냥 누워서 흐름선(streamline, 스트림라인) 자세로 차도 됩니다.
19
00:01:42,798 --> 00:01:47,871
저는 뜰판(kickboard, 킥보드)을 그다지 좋아하지 않아 평소에는 이렇게 누워서 찹니다.
20
00:01:47,927 --> 00:01:52,423
마지막으로, 차는 폭이 넓지 않다는 것에 주목하십시오.
21
00:01:52,448 --> 00:01:56,962
차는 폭이 넓을수록 더 힘들게 차야만 앞으로 나아갈 수 있습니다.
22
00:01:57,007 --> 00:02:03,442
그러므로 무릎은 아주 조금만 굽히려 하면서 좁게 차는 데 집중하십시오.
23
00:02:03,537 --> 00:02:09,294
다리 움직임이 시작되는 곳이므로 엉덩이가 약간 움직일 것입니다.
24
00:02:09,357 --> 00:02:13,874
우리 가게에 들르시면 신상 수모와 티셔츠를 사실 수 있습니다.
25
00:02:13,954 --> 00:02:15,796
모두 우리가 도안한 것입니다!
26
00:02:15,826 --> 00:02:19,436
다음번에 뵙겠습니다!
빠르게 헤엄치세요!
Sang相상 Hwa和화 Lee李이 are you korean
Yes, I am . ^_^
Longer than the discription box
I am 82 like swimming breast stroke only!
Now I have desire to go & Learn Free Style.
Can you Help PLEASE HELLMUT ❤
No hay alguna diferencia si tengo pie plano? 🤔
+Hernan Pacheco al contrario. Yo tambien tengo pie plano y para la natación eso ayuda poquito. (Las aletas de los delfines son planas 😉)
cool merch.
+moviedude22 thanks!
Swim fast
Small kicks
Ω