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Freestyle - Narrow Flutter Kick

Posted by Glenn Mills on Sep 25, 2012 08:51AM (13,248 views)

Here are a couple ways to help develop a quick, narrow, and strong flutter kick for freestyle.

Why Do It:
There is a fine balance between kicking with a straight leg, and developing power that moves you forward.  Great athletes like Robert Margalis show bend in their legs during their kick, but not so much that they're creating resistance.  You can see all of Robert's strokes at www.goswimtv.com.

How to Do It:
1.  Start by positioning yourself very close to the wall, facing the wall.
2.  Initiate a vertical flutter kick, making sure you don't KNEE the wall ('cause that would hurt).  You can use fins, or hold on to the wall if you're still learning the kick.  We're using the FINIS PDF fins.
3.  Keep the kick small and quick, with enough power to hold your head and hands out of the water.
4.  Now move away from the wall, still in a vertical position.  Initiate the same type of kick and slowly lean forward into a swimming-like body position.

How to Do It Really Well (the Fine Points):
Let's say you're already a good swimmer, and you want to get some work out of this.  Before you put on your fins, grab a pair of DragSox, then put on your fins and repeat the exercise.  The key is still narrow, small, and quick on the kick... but now you're going to have to work.


Tags DragSox, fins, Finis, Robert Margalis, flutter kick


Responses

Responded Sep 26, 2012 12:22PM

Thanks I needed that!
Responded Sep 27, 2012 06:36PM

HI Glen,

I have been unable to veiw any of the last few video's, is this because I have not signed up for the goswimtv gold sight yet? I thought some of the video's would continue to be free, let me know I really enjoy the education and great ideas for drills on this sight. Thanks

Helenka
Responded Sep 27, 2012 06:42PM

Nope... the vids on these pages are available to anyone. It may be the way blip.tv converts them. Always remember that in the 1st week, these vids are also typically available in our app, and on the subscription site. Eventually they make it to the YouTube channel as well. Check out any of these other options and hopefully one will work. Obviously, www.goswimtv.com is the best option ;)

Hope that helps,
Glenn
Responded Sep 28, 2012 03:30AM

Hi Glen, Would this narrow flutter kick helps save energy? I find flutter kicks use more energy than my hands in freestyle. Is it normal? Is narrow flutter kick good for long distance (eg 1,500m) freestyle? Thanks. Winnie (from HK)

Responded Sep 28, 2012 02:58PM

Narrow is pretty much good for everything. The trick is obviously determining just how quick, and how much effort you put in to it. If it's just flowing, and the legs simply follow... it doesn't use much energy. If you hammer on it, you'll go faster, but you'll use up more energy. The trick is to make sure you're not creating resistance to set up the kick.
Responded Oct 03, 2012 07:23AM

Thanks Glen. So flowing then legs to follow ....
Responded Oct 04, 2012 09:00AM

Gonna try his next week
Responded Oct 07, 2012 02:18AM

This helped my breakouts. I've had a habit to scissor kick on first stroke for balance and never fixed it. From start after a few dolphins I concentrate on a tight kick and I dropped 2 tenths.

Thanks again go-swim

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