**Next-Level Flutter Kick – 8 Beat and Beyond - ZOOM**

For most swimmers and triathletes, a 2-beat, 4-beat, or 6-beat flutter kick is what you need to learn. Sprint freestylers need to take it a step beyond, however, exploring 8, 9, 10, or even 12 kicks per stroke cycle. This week we look at four Olympic sprinters who take so many kicks per cycle that it’s hard to count them. We also give you some ideas for pushing you kick to next-level speed and consistency.

**Monday**

**Jason Lezak: Constant Continuous Kick**

Jason Lezak retooled his flutter kick from inconsistent to consistent -- and won Olympic gold.

Hard to tell if he’s taking 9, 10, or 12 kicks per cycle, but what’s easy to see is that his kick is constant and continuous.

<https://www.goswim.tv/lessons/352-constant-continuous-kick> 

:12 - How many kicks?

:20 - 10-12 kicks per stroke cycle

:46 - Slight gap

:53 - When he goes into the lope, there’s a slight pause

1:02 - pause during the fall

1:13 - progressed to CONSTANT kick

1:15 - 8-beat

1:24 - He says 6, but it’s 8

1:42 - the MOST important part of an effective kick

2:04 - the Target

2:14 - focus on the hip flexors

2:16 - look for the line from torso to knees - maximum angle

2:27 - using snorkel for great body line

3:01 - practice a fast kick

3:12 - sprint 25s with fast kick

3:31 - practice balance with kick

3:55 - 6-count slide

**Tuesday**

**Scott Tucker: Consistent Kick**

When Scott turns on the speed, his kick can be 6, or 8 beats per cycle. The key is to keep it consistent.

<https://www.goswim.tv/lessons/685-consistent-kick> 

:11 - THAT’S a kick

:17 - a relaxed 8-beat kick

:35 - a relaxed 8-beat kick

:44 - fast 8-beat kick

:46 - glance to the stability of the core

1:24 - a relaxed balanced body can turn off the kick

1:31 - watch the stability and how everything connected moves him forward

1:46 - fast kick - watch for max angle of thigh from torso

2:16 - watch for max angle of entire leg

2:23 - to have a fast kick, it needs to be compact and consistent

**Wednesday**

**James Guy: Flutter Kick – Fins**

Olympic sprinter James Guy uses FINIS Edge Fins to train his kick to push beyond 6 beats per stroke cycle. We also notice that he’s practicing his UP kick to get maximum power from the legs.

<https://www.goswim.tv/lessons/2615-flutter-kick-fins> 

:00 - streamline - stable - eyes down - big fins

:09 - big fins will require a bit more leg bend

:15 - must use the hamstrings to pull them back up

:33 - move from streamline to position-11

:37 - James signature head turn as the arm pulls

:41 - slow arms and constant kick

:48 - Start with a push and dolphin into flutter

:56 - slow arms with constant kick

1:21 - arm paused in recovery position

1:30 - you can see the arm held in recovery position above

1:41 - paused recovery requires constant kick

1:44 - moves the arm to straight

1:58 - transition from bent to straight recovery

**Thursday**

**Kristian Golomeev: Flutter Kick with a Board**

Like most swimmers, Kristian Golomeev spends a lot of time kicking on a board. Unlike most swimmers, he spends that time focusing on HOW he’s kicking – including depth, cadence, amplitude, and hip position.

<https://www.goswim.tv/lessons/2239-flutter-kick-with-a-board> 

:00 - slow kicking means a bit more knee bend

:10 - fast kicking things tighten

:19 - slow kick - feet below the surface

:36 - increasing the rate brings the hips up a bit

:44 - increasing the rate brings the hips up more and feet a bit higher

:52 - trail of bubbles

:58 - FAST kick - water boils

1:04 - body line is very good

1:10 - feel the WHIP of the feet

**Friday**

**Freestyle Drills: Freestyle Flutter Kick Focus**

Here’s how to add flutter-kick focus to any freestyle set.

<https://www.goswim.tv/lessons/1067-freestyle-flutter-kick-focus> 

:27 - Smooth 50 with limited kick

:33 - Next 50, add a bit of kick

:39 - More kick

:46 - Focus on the kick, not the arms - go as fast as you can

**Saturday**

**Rohan Taylor: Vertical Flutter Kick**

Vertical kick won’t add to your daily yardage, but it’s priceless for building power, rate, and consistency into your flutter kick.

<https://www.goswim.tv/lessons/1899-vertical-flutter-kick> 

:00 - vertical kick with the hands out

:20 - vertical kick with the hands out

FILM your athletes doing it and show them

:23 - look at the flexibility of the toes

:31 - look at the maximum angles

:49 - hands out

:55 - the body is stable… no bouncing

:59 - rotate the body

**Sunday**

**Glenn Mills EP: Playing with Flutter Kick Height**

Glenn demo’s another way to add focus to your time spent on a kickboard.

<https://www.goswim.tv/lessons/2931-playing-with-flutter-kick-height> 

1:51 - MAX bend

1:52 - even at MAX bend, the legs aren’t too out of line

1:53 - big knee bend UP

2:06 - reduce the size a bit - heals touching surface

2:08 - much less knee bend UP

2:10 - feet dragging air down - nice foot flexibility

2:27 - feet completely under

2:33 - this is all work - down and up

3:02 - incorporate them all


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June 5, 2023 - Next-Level Flutter Kick