Freestyle - Flutter Wall Kick

Posted by Glenn Mills on Mar 23, 2010 07:06AM (18,278 views)

Working flutter kick is typically a standard part of practice. Flutter Wall Kick is a fun twist sure to build up some lactic acid in your thighs.

- Watch a GREAT kick from Jason Lezak!

Why Do It:
Flutter Wall Kick is like sprint kicking without moving back and forth down the pool. You'll also learn how tough it is to create momentum without pushing off the wall, which should tell you to WORK YOUR STREAMLINES! (If you don't understand how that last sentence applies in this drill, post a question on the website).

How to Do It:
1. Start by placing both hands on the wall, and kick flutter kick facing the wall. Lower your head to the point where the hips come to the surface. Breathe by lifting the head, opening your mouth, and breathing in.
2. To make things a bit more interesting, allow your arms to bend, kicking you closer to the wall, and then push back. Similar to push-ups on the wall.
3. To make Flutter Wall Kick even more challenging, push yourself totally off the wall as far as you can, but continue the kick so your momentum eventually changes and you head back to the wall. Repeat until you run out of air. Breathe as stated above... and repeat.

How to Do It Really Well (the Fine Points):
Put on a Finis Swimmers Snorkel, and perform the final part of the drill many times (4-6-8-10 times). It's like a sprint set without going anywhere. Discover how hard you have to kick to stop the backward momentum, and create forward momentum. It's tougher than it looks.

This drill was shot completely with our iPhone. Kinda fun actually.

flutter kick, snorkel

Responses

Bob	Responded Mar 23, 2010 03:02PM Another cool 'add-on' while doing this drill is to experiment with pushing off the wall with two different head positiions. 1. Head down as shown in the video. 2. Raise the head and look at the gutter. It really reinforces how some of the same muscles utilized during swimming are better 'recruited' with better head (down/lower) positioning. Better balance is the bonus. Have you seen the HD Flip Camera? Awesome and less than $200 BW
Micaela	Responded Mar 23, 2010 03:46PM I actually do the first part of this drill with my "Seepferdchen" (little Seahorses). Little kids practicing for their first swim certificate in Germany. They get a feel for how to stretch out on the water, practice putting their head in the water and they think its fun when we all kick together churning up the water. I get a good drill in too!
Glenn Mills	Responded Mar 23, 2010 03:53PM Hey Bob... I think the Flip Camera is a stellar option. I think you can get it less than $200 for HD and with the waterproof enclosure. I added that mix to the video eval page: http://www.goswim.tv/entries/5848/video-ev... Excellent Micaela. I'd love to see a group of kids doing this one.
isobel	Responded Mar 23, 2010 04:30PM Um, so how does streamlining come to play in this drill? The swimmers demonstrating are not in streamline. I will be the one to ask the question. Gracias.
Glenn Mills	Responded Mar 23, 2010 04:37PM Nice brave call isobel. The idea is more about momentum that the streamline itself. Creating momentum in the water if you've lost speed is incredibly difficult, as you'll see when you try to change directions. If your streamline is at all insufficient, you're going to have to try to increase your speed... which, as shown in this drill... is incredibly difficult. So... a great streamline makes it much easier to maintain that great momentum you've gained in the push off, and will make you faster overall. Let me know if that's not clear... because it can be a bit confusing.
isobel	Responded Mar 23, 2010 09:15PM So in this instance, for this drill, "streamline" is good body position? Good alignment, etc.? Straight as a surfboard as opposed to dipped like a canoe? Again, gracias. (When my shoulder is better I will be able to extend it above my shoulder and actually do this drill. As it is, perhaps I can try it one-armed with good shoulder.)
isobel	Responded Mar 24, 2010 04:30AM Ah, later, perhaps I see that you mean that if you are not streamlined off the wall, it is very hard to kick yourself back into the speed you might have had, had you stayed streamlined and fast. This drill shows that momentum is hard to create, so keep what you've got by being streamlined off walls; don't lose it and then have to re-create your momentum. Late-night epiphany.
Glenn Mills	Responded Mar 24, 2010 07:51AM :). Perfect
Eldad Boazy	Responded Mar 24, 2010 09:49AM Glenn do you ever sleep?
Glenn Mills	Responded Mar 24, 2010 10:22AM :) Not so much. Lots to do today... heading to Columbus Ohio for the NCAA Championships and to talk to many high school coaches. Feeling inspired. :)
Eldad Boazy	Responded Mar 24, 2010 11:20AM Good luck!
James Stuart	Responded Mar 24, 2010 05:15PM Infamous swimming club The Race Club also has workout like that - 45 secs kick all out and 15 secs rest 5 time - its so bloody painful!!
GW	Responded Mar 24, 2010 06:51PM We do this for 15 seconds followed by a tumble (on a whistle) and sprint 15 - 25m, walk back, repeat 10 x. The swimmers enjoy it (in a funny sort of way)

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Freestyle - Flutter Wall Kick

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