In our earlier articles we noticed {that a} good kick is not only very important for sprinters but additionally for swimmers coaching for long-distance races.
On this article we gives you three guidelines to comply with to enhance your leg kick and three varieties of coaching to your legs to be integrated in your weekly coaching plan within the water.
Rule number one
Carry out leg drills proper by way of the season.
Throughout the first a part of your coaching, leg work might even be as a lot as 70% of your complete coaching quantity in any single session. Because the season progresses, most of your coaching quantity might be dedicated to different varieties of work, however don’t forget to incorporate some leg drills in your coaching classes.
For those who plan to coach 4 occasions per week within the water, one session needs to be solely dedicated to leg coaching. Two different coaching classes ought to embrace some particular units (velocity or velocity endurance) to leg coaching, in order that your physique will get used to the right mechanics of a robust leg kick.
Rule quantity 2
One of the best ways to study the right leg kick motion within the water is to make use of fins and a snorkel. Collectively these two coaching aids will permit you to maintain your physique correctly aligned, enhance your head place and, therefore, additionally the place of your hips and knees.
Right here’s a helpful tip: don’t overuse these two coaching aids as a result of, firstly, they will turn out to be addictive and, secondly, bear in mind you can not use them in races.
So use them in the beginning of the season to study the right leg kick motion and correct physique place within the water. After that, strive to not use them for greater than 20%-30% of your complete coaching quantity.
Rule quantity 3
As we’ve got already seen in earlier articles, it is very important prepare your legs out of the water, too.
There are two methods of doing this.
The primary is to work in your power by performing particular workouts and in addition in your core. This may permit you to improve your energy and improve your stability within the water.
The second – to be carried out at the side of the primary – is to enhance the elasticity of your ankles, so as to have the ability to work tougher together with your ankles and, therefore, develop a more practical leg kick.
We advocate the next drills:
Legs set #1 – endurance with important set utilizing your legs:
Heat-up 400m (200 swimming how you want + 200 working in your approach);
Pre-set 5x100m with fins, snorkel and board with 20” restoration;
Principal-set legs: 2x800m with 30” restoration
#1 fins + board (50 regular + 50 laborious)
#2 solely fins in your again (25 laborious + 50 regular)
200 with good approach;
half-hour of workouts engaged on the elasticity of your ankles.
Legs set #2 – leg velocity:
After warming up correctly and finishing the principle set, carry out this set for velocity and velocity endurance;
10×50m laborious with fins with30” restoration;
200 straightforward;
20×25 m laborious with out fins with 15” restoration (alternating 1x freestyle legs 1x butterfly legs).
Legs set #3 – drills with fins and a snorkel:
After warming up and earlier than the principle work out, carry out these drills with fins and a snorkel;
6 x 30” vertical legs with fins controlling your leg kick movement with 45” restoration;
200 straightforward;
10 x 50 with fins and a snorkel with no board in a streamlined place, fastidiously controlling the place of your head and hips.
