In our earlier articles we noticed {that a} good kick is not only important for sprinters but in addition for swimmers coaching for long-distance races.
On this article we will provide you with three guidelines to observe to enhance your leg kick and three kinds of coaching to your legs to be included in your weekly coaching plan within the water.
Rule #1
Carry out leg drills proper by way of the season.
Through the first a part of your coaching, leg work could even be as a lot as 70% of your whole coaching quantity in any single session. Because the season progresses, most of your coaching quantity might be dedicated to different kinds of work, however don’t forget to incorporate some leg drills in your coaching classes.
For those who plan to coach 4 occasions every week within the water, one session needs to be completely dedicated to leg coaching. Two different coaching classes ought to embrace some particular units (pace or pace endurance) to leg coaching, in order that your physique will get used to the correct mechanics of a strong leg kick.
Rule quantity 2
One of the best ways to study the correct leg kick motion within the water is to make use of fins and a snorkel. Collectively these two coaching aids will permit you to hold 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’ll grow to be addictive and, secondly, bear in mind you can’t use them in races.
So use them firstly of the season to study the correct leg kick motion and correct physique place within the water. After that, strive to not use them for greater than 20%-30% of your whole coaching quantity.
Rule quantity 3
As we now have already seen in earlier articles, you will need to 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 workout routines and in addition in your core. It will permit you to enhance your energy and improve your stability within the water.
The second – to be performed along side the primary – is to enhance the elasticity of your ankles, so as to have the ability to work more durable together with your ankles and, therefore, develop a more practical leg kick.
We advocate the next drills:
Legs set #1 – endurance with fundamental 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;
- Most important-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 workout routines engaged on the elasticity of your ankles.
Legs set #2 – leg pace:
- After warming up correctly and finishing the primary set, carry out this set for pace and pace endurance;
- 10×50m laborious with fins with30” restoration;
- 200 simple;
- 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 primary 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 simple;
- 10 x 50 with fins and a snorkel with no board in a streamlined place, rigorously controlling the place of your head and hips.
