**Teaching Freestyle – Part 4 (Legs & Kick Edition)**

This will be the fourth and final week of our series on teaching freestyle from the ground up, and on teaching fundamental freestyle concepts. This week: the kick.

*ChatGPT - Eh...*

*The flutter kick in freestyle swimming provides a significant portion of propulsion, but the exact percentage can vary depending on factors such as the swimmer's technique, strength, and efficiency in executing the kick. Generally, it's estimated that the flutter kick contributes around 10-15% of the overall propulsion in freestyle swimming. However, it's essential to note that the arm stroke, body position, and coordination with breathing also play crucial roles in generating speed and propulsion in freestyle swimming.*

**Monday**

**Steve Haufler Freestyle: Freestyle #3 – Flutter Kick**

Steve Haufler shows where we’re headed when teaching the flutter kick.

<https://www.goswim.tv/lessons/1777-freestyle-swim-lesson-3-flutter-kick>

:11 - where we’re headed

:25 - guided introduction - thighs

:39 - body posture

1:06 -release to movement

1:10 - instinctual knee bend

1:18 - back to guided minimal kick

1:26 - board in position 11

1:38 - no board position 11

1:48 - side kicking in balance

2:05 - balance makes the kick more effective

2:22 - fins 

**Tuesday**

**Rohan Taylor: Vertical Flutter Kick**

There’s no better way to train a narrow consistent kick than with vertical flutter kick. It’s Step 1 in the learning process.

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

:07 - max kick angle is 127°

:09 - plantar flexion of the foot

:11 - notice the hands are out of the water

:16 - hands out of the water

:19 - max kick angle is 128°

:20 - plantar flexion of the foot

:35 - continue with a very narrow and quick kick

:47 - posture

:58 - quick core rotation

**Wednesday**

**Rohan Taylor: Streamline Kick on Your Back**

Step 2 in learning proper flutter-kick technique: Try it on your back. Australian Olympians Ash Delaney and Bindy Hocking demo the fine points.

<https://www.goswim.tv/lessons/1884-streamline-kick-on-your-back> 

:04 - streamline with hands under the surface

:10 - balanced body and stable

:19 - hands streamline and under the surface

:26 - arms parallel to the surface

:32 - body balanced

:37 - streamline and hands on the surface

:41 - thighs touching the surface

:46 - stability

:57 - incredible line

1:08 - incredible line

1:16 - integrity and purpose

**Thursday**

**Freestyle Drills: Flutter from the Hips**

Step 3 in learning proper flutter-kick technique: Try it while using a board.

<https://www.goswim.tv/lessons/1917-freestyle-flutter-from-the-hips>

:07.36 - 146° angle - 

:15.90 - look at the angle from the torso to the knee

:27.7 - plantar flexion

:33 - very low head position when using a board

:34 - mouth in the water when not breathing

:35 - hips on the surface

:37 - bottom of the foot pushing UP

:39 - more splash up than down

:46 - more splash up than down

:49 - very low head position

:54 - slight uphill bodyline… but…

:57 - very little or no air on the front of the foot

1:10 - pushing up

1:27 - stable and clean

1:30 - watch the toes

**Friday**

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

We kick with a board at almost every practice, so it makes sense to do it correctly!

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

:06 - over loading - no air

:07 - closer to 90° angle

go back to :02 and play at regular speed

:09 - play at regular speed

:17 - play at regular speed - overloading again

:35 - pushing water up

:49 - faster tempo - less angle

1:00 - pushing water up

1:12 - not getting the angle, but much less

**Saturday**

**Kara Lynn Joyce: Flutter Kick**

Olympic sprinter Kara Lynn Joyce has a steady six-beat kick that syncs powerfully with her armstrokes.

<https://www.goswim.tv/lessons/1176-flutter-kick> 

:06 - 129° max angle

Play at full speed

:31 - how clean the front of the foot is

:31.1 - pointed toes

:33 - the DNA Strand

**Sunday**

**Freestyle Drills: Flutter Kick Fix**

Kick problems can be persistent. The message of this video: Keep experimenting, and never give up trying to improve.

<https://www.goswim.tv/lessons/995-freestyle-flutter-kick-fix> 

:06.2 - the breaststroke kick

:16 - we tried to just make him aware

:20 - increase the surface area with Zoomer

:25 - LOOKS GREAT!!! WE FIXED IT!!!

:26 - AHHHHHHHHH

:29 - AHHHHHHHHH

:40 - tie up the ankles

:41 - It’s still in there

:53 - snorkel and fins - stability and surface area

1:05 - kicking on board with Zoomers

1:16 - start with balanced kicking then add one stroke at a time - kicking through the strokes

Gonna be a process

**Bonus:**

Glenn: Playing with Flutter Kick Height

Playing with the height of your kick will help you understand kick dynamics.

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

1:50

2:07

2:25

**Glenn: Pull Buoy Flutter Kick**

Glenn shares a secret for helping swimmers (especially triathletes) learn proper kick dynamics and rhythm.

<https://www.goswim.tv/lessons/3081-pull-buoy-flutter-kick>

**Golomeev: Streamline Flutter Kick to Swim**

Great drill for building a consistent kick. Start each length with streamlined, consistent kick, then add the arms without interrupting the kick.

<https://www.goswim.tv/lessons/2271-streamlined-flutter-kick-to-swim>

**Free Drills: Flutter Wall Kick**

<https://www.goswim.tv/lessons/1383-freestyle-flutter-wall-kick>

**Free Drills: Narrow Flutter Kick**

Here are some ideas for developing a constant and narrow flutter kick.

<https://www.goswim.tv/lessons/1773-freestyle-narrow-flutter-kick>


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Apr. 23, 2024 - Teaching Freestyle 4 - The Kick