Here are some tips to master the flutter kick: Keep your legs close together. Backstroke leg kick. This backstroke kick drill is a great drill to get you started. Keep your body straight with your legs slightly lower than your upper body, so that they can work properly. Having a strong and steady kick is essential to backstroke. They are broken down into each of the major muscles used during backstroke. Then the swimmer is able to sit up slightly and watch their own leg kick as they perform it. Your feet should face outwards during the kick phase to that you can sweep them outwards and then back together again at the end of the kick. For more information about joining this group please use the following link: The Competitive Swimming Exchange, Upper/middle back muscles (latissimus dorsi ‘lats’), The shoulder muscles (deltoids and rotator cuff), Hip flexors (rectus femoris and iliopsoas), The major muscle functions during backstroke, Related article on developing your swimming core, Middle back muscles (latissimus dorsi ‘lats’), Related publication: BACKSTROKE Competitive Swimming Drills, The Competitive Swimming Exchange – Facebook Group, Swimming Training for Triathletes: An Introduction. Your leg kicks balance your arm pulls and together they both help to maintain a horizontal and flat body position. A lot of people trying too hard with this drill. It’s for all those who are interested in competitive swimming, either in the pool or in open water. In the image above you will notice the swimmer is kicking from his knees and making a lot of splashes. Please download our free chart ‘The major muscles used for backstroke’, by clicking the button below. Think of your backstroke flutter kick not only as a propulsive force but also the rudder that steadies your vessel. The legs perform alternating and opposite movements. Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible. The leg movement in backstroke is similar to the flutter kick in front crawl. Have them sit on the poolside and kick their legs in the water. The goal of the following backstroke kicking drills is to address the unique issues of the backstroke kick that contribute to an effective and sustainable kicking technique. That all the equipment is fit for purpose and safe to use. There are a few exercises that help to better your leg kicking. Straight leg flutter kicks are a great core development exercise for the core and glutes . The flutter kick is used in the backstroke but also in the front crawl stroke to provide balance and propulsion. The easiest way to help improve your kick, is to grab a kick board and kick with it over your knees. Think of your legs as battle ropes, moving fluidly up and down. As the swimmer … The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love. Both phases are propulsive. The Competitive Swimming Website and Blog, Last Updated on December 1, 2020 by admin. The shoulder muscles help to stabilise the swimmer’s upper body muscles and enable the body’s rotation to help maximise propulsion. A lot of people try to kick like they’re trying to ride a bike, or running. The problem is that this makes a lot of splash and takes a lot of effort. All very basic but explain that their whole leg performs the kick and not just the lower part. Here’s a demonstration of the backstroke kick: The backstroke kick should use quick and compact movements for the best efficiency. Push and glide from the poolside without floats. Straight leg flutter kicks. The leg movement, colloquially known as the "frog kick" or "whip kick", consists of two phases: bringing the feet into position for the thrust phase and the insweep phase. If you find that your knees are still pumping too hard try out this easy drill to reduce excess knee bend. The following underwater video features a race with Kosuke Katijama, where you can clearly see the leg… The feet are pointed. A strong kick keeps your stroke together. This backstroke kick drill is a great drill to get you started. Then simply kick. The backstroke uses a flutter kick. The propulsion is generated from alternate arm stroke and flutter kick actions. This, plus the fact that your kick should be consistent throughout your stroke and not pause while you’re rotating, means fast, efficient backstroke requires good leg conditioning. The leg action is a backwards kick with both legs simultaneously after drawing your heels up towards your buttocks by bending your knees. They have enough room to safely perform each exercise. Kick. See the backstroke kick article for a more detailed description. We’ll identify and explain the function of each of these muscles during the different phases of the stroke. It is important to keep your body rolling around the horizontal axis while swimming the backstroke to ensure the right arm movement. Think front crawl… But flipped. Out of all of the strokes, backstroke requires the most vigorous and continuous of kicks. Often backstrokers will kick with too much knee bend, causing an increase in the frontal drag and slowing them down. The upper arm muscles are also engaged during the pulling movements in the arm stroke. When the leg completes the power phase the recovery phase begins immediately. The chest muscles are engaged during the pulling movements in the arm stroke. It can really help you to develop your backstroke kick correctly. It’s easy to get puffed because they are trying to go flat out straight away. Pointing your toes makes a huge difference too, and ideally, that’s part of having a relaxed leg. When the heel is at the highest point of the kick in freestyle and the lowest point in backstroke, the knee is then flexed and the drive of the power phase of the kick is executed. Many competitive backstroke swimmers regularly undertake dryland/land training. This in turn helps you drive your arms forward for a faster and more dynamic arm pull. Remember to keep your hips up and your head back. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. Hip rotation is okay. Both types of kick start with a contraction of the hip flexors (rectus femoris and iliopsoas) during the downbeat which provides the propulsion. Kick with force only in the upward direction. This slight tilt allows you to flutter kick without your legs breaking the water surface. Which you can view by clicking this link: dryland training for breaststroke, Related article on swimming dryland training, We have produced a related article on swimming dryland training. The leg stroke alternates, with one leg sinking down straight to about 30 degrees. Then each given exercise is designed to isolate that particular stroke part and the technique tips and focus points listed help you to perfect the finer details of that part. Your freestyle stroke benefits from having more power from the core and your kick. When holding the board in this position and kick from your hips the board will stay flat and not bounce on the water. Causes for Sinking Legs. The thigh muscles also help the swimmer to recover their legs and to maximise propulsion during the leg kick. If you hold the board over your knees and kick it “bounces” a fair bit. Beginner backstrokers tend to kick from their knees—your kick should originate from your hips, sending a smooth, whip-like ripple down through your toes. The upper/middle back muscles are engaged during the pulling movements in the arm stroke. The combination of increased flexibility and stronger, more balanced muscle groups can lower the risk of injury. When you float on your back and hold your kickboard over your knees. A good way to think about it is if you have a long thin piece of wood. How to perform straight leg flutter kicks. I love to call it leg action in swimming backstroke the “leg press”. “Leg press” helps to convey the true message of maximizing full resistance, instead of leg kick which might mean just any forceful movement without much considerations. The best part is this drill is a fairly simple drill to do. Beginners often have trouble getting into or maintaining this horizontal position. The hip flexor muscles help to initiate the downbeat to maximise propulsion during the leg kick. The amount of propulsion generated from the kick will depend on the size of the feet, ankle mobility and strength of the legs. Their hips and legs sink, and the whole body gets dragged down. The flutter kick is a simple yet efficient swimming technique where you keep your legs parallel and alternatively kick upward and downward with each leg. 2:14. The best exercise for correcting these common faults is to swim on your back (supine) with a woggle or noodle held under the arms for support. Your whole leg should be moving with each kick, not just your lower leg. For more backstroke drills click HERE, plus if you want to see a video of the drill click HERE (4:03 into the video), Copyright @ 2019 - SwimbetterHQ.com. This publication provides coaches, teachers and swimmers with over 65 tried and tested competitive breaststroke drills and progressions. Life after swimming. The easiest way to start this drill is to float on your back. When Noriko Inada used this stretched tendon in a similar way in the backstroke straightness leg kick, the kick frequency was much more rapid [16]. To be more correct, the legs kick in vertical or oblique directions, depending on the body’s position, because in backstroke the body rolls from side to side. The problem is that this makes a lot of splash and takes a lot of effort. For example, the chest muscles (pectorals). The swimmer below is now kicking from his hips, notice his knee is more flexed than bent. Strong legs and a strong kick add power to your hip rotation. Performing a couple of basic backstroke leg kick drills will allow your clients to actually look and see what their legs are doing. A lot of people try to kick like they’re trying to ride a bike, or running. The trick is to relax and just breathe. With all that energy used it still doesn’t actually get you anywhere. This can help them to gain additional benefits beyond those that can be achieved by training in the water alone. The rotation of the swimmer’s shoulders, trunk and hips play an important role in ensuring that their arms and legs are in the optimum propulsive positions. The knees should not sink too low, as this increases the drag. Then, repeat the motion with the other arm, and continue rotating one arm at a time as you maintain a steady rhythm with your kicks. If you wave one end up and down slightly then the wood will flex and the other end will go up and down also but amplified. The swimmer’s legs should remain straight, with their toes pointed throughout this exercise. The buttock muscles help to stabilise the swimmer’s body position and to maximise propulsion during the leg kick. Although propulsion from the leg kick is not priority as the … These are subdivided by swimming category, To access any article simply click on the attached page link: swimming resource library. Having your hips and legs sink while swimming backstroke can … Listed below are the major muscles used during backstroke. It can also help to correct any muscle imbalance caused by poor stroke technique or overuse. Step 4 : - Kick twelve times (each leg equals one kick). The feet are … Below is a brief explanation of the function of each of the major muscles during the different stages of the backstroke. The number of leg kicks to each … Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training. The following drill helps key in the core and leg muscles that initiate a hip-driven backstroke kick. The backstroke uses the flutter kick, just like in freestyle. employing leg muscles differently than humans commonly do for most land activities. The calf muscles help the swimmer to maximise propulsion and to keep their legs and feet into a streamlined position (plantar flexion). The feet should stay in the shadow of the swimmer’… Backstroke leg kick is essentially the same kick as freestyle only upside down. To contact us please click HERE. As you kick, reach one arm up towards the sky and bring it down to the side of your head and into the water. The legs are moved up and down in quick succession with compact movements. The face drops below the water surface, and breathing is disrupted. The kick makes a large contribution to the forward speed, while significantly stabilizing the body. Swimming Techniques: Improve your Leg Kicks | Backstroke - Duration: 2:14. Related article on dryland training for breaststroke, We have produced a related article on dryland training for breaststroke. Backstroke timing is crucial to achieving a smooth, rhythmical stroke and the coordination of arms and legs is the key to success. Video Demonstration. The Speedo Aquapulse Max Mirror 2 Goggle Review. the backstroke straightness leg kick, stretching the tendon of the tibialis anterior muscle rather than using the quadriceps muscles [15]. The swimmer initiates the catch phase by engaging the muscles in the, To help flex and extend their elbow during the propulsive middle and end of the stroke, Both types of kick start with a contraction of the, As the swimmer extends their knee/s, they engage their thighs, As they recover their leg/s with the upbeat kick, the swimmer’s, Throughout the stroke, the swimmer engages their calf muscles to help maintain a plantarflexed position with their feet (ankles extended & toes pointed), They help to stabilise the swimmer’s body, helping it maintain an effective position in the water. Breaststroke legs: swim backstroke inserting a breaststroke leg kick at the end of each set of arm strokes (breathe in while moving your arms and breathe out during the leg kick). This helps to maximise propulsion and minimise drag. Each drill focuses on a certain part of backstroke, for example the body position or the leg kick. While at first glance its technique may look simple, there are a few subtleties to take into account for the kick to be executed with maximum efficiency. The best part is this drill is a fairly simple drill to do. The leg is rapidly extended during this action. If the kick stops, the whole lower half of the body sinks, so a steady kick is vital to keeping a long … I move very well even with my knees breaking the surface. Which you can view by clicking this link: swimming dryland training. Which you can view by clicking this link: developing your swimming core. We have produced a related article on developing your swimming core. Learn how to kick in backstroke with a tighter motion using a straighter leg. These include increased power, strength, endurance, speed, and coordination. Your legs should be relaxed and bent slightly. This is where one leg kicks correctly and the other swings around providing no propulsion at all. While one leg moves up, the other leg moves down, and vice versa. Your whole leg should flex and your ankles relaxed. It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents. Additionally, make sure you are not kicking down with force. The legs kick in an alternating up-down manner, where the hip drives the kick. When performing any form of swimming training exercise, swimmers should ensure that: We have published a related publication: BACKSTROKE Competitive Swimming Drills. You want to try and focus on not kicking from your knees and letting the board bounce. Watch in 4K Getting the backstroke kick right can be very challenging. Listed below are some examples of our favourite backstroke dryland training exercises for swimmers to incorporate into their dryland/land training programme. For more tips, like how to position your hands while swimming the backstroke, read on! For our kick during backstroke, we use the same flutter kick as front crawl, ensuring the movement starts from the hips rather than the knees, to prevent them from becoming stiff and sore. Breaststroke Kick Video. Backstroke kick is an alternating action, continuously up and down to help balance the action of the arms. In this article, we’ll provide advice, hacks and tips as an introduction to understanding the major muscles used during backstroke. Provide suggested dryland exercises to develop the major muscles used during backstroke. It is a good sign that you are not kicking from your hips. A strong kick launches you in to your arm pull. These help initiate their body’s rotation to help lengthen their stroke and maximise propulsion. The backstroke kick is only about twelve inches at its deepest. For further details and ordering information please use the following link: This contains links to all of our blog post. It can really help you to develop your backstroke kick correctly. A few important aspects to work on: A constant leg motion is required. The hamstrings help the swimmer to recover their legs and to maximise propulsion during the leg kick. This doesn’t mean you have to hammer with the legs, but rather keep a gentle steady motion. Hold the board by one end with your fingers on the topside and thumbs underneath. The Difference Between Swim Coaching and Training. Push-ups – Standard, wide, narrow, slow, diamond (medicine ball), Bicep curls – Barbell, dumbbells, resistance cords or bands, Triceps extensions – Bodyweight, dumbbells, resistance cords or bands, Rotation pulls (Internal & External) – Resistance cords or bands, Straight arm lift – Gym ball (lateral) dumbbells, Squats – Bodyweight, barbell, dumbbell, jumping, lateral, straight arm & overhead (medicine ball). The core muscles help to stabilise the swimmer’s body, helping it maintain an effective position in the water to minimise drag and enable the body’s rotation to help maximise propulsion. Sikana English 22,521 views. From the initial position with the legs stretched out backward, the feet are moved together towards the posterior, while the knees stay together. Swimming Lessons for Kids: Back Gliding, Kicking and Back Stroke Arms - … Simply drop your heel into the water. We have produced a swimming resource library. Backstroke uses a combination of two types of kick, the flutter kick and the underwater dolphin kick. The major force of the backstroke kick is upward, against gravity, making quick, compact kicking and good foot position extremely important. Backstroke Kicking Drill http://www.vaziriswim.com https://www.facebook.com/vaziriswim https://twitter.com/leilavaziri http://instagram.com/vaziriswim It’s the second slowest of the competitive strokes, after breaststroke. Generate power from your hips, not your knees. The swimmer’s core should be engaged throughout the stroke, especially during both the arm pull and the leg kick phases. Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition. To reiterate you need to relax, kick from your hips, and just let your legs flex. Backstroke Body Position Drill. Backstroke is the only competitive stroke performed on the back. What happens when the alarm doesn’t go off at 5 am anymore? Please note, that wherever possible we have used the common terms for each muscle and listed the technical/medical term in brackets. International group for all swimmers, coaches, teachers and swimmers with over 65 tried and tested competitive drills. Initiate the downbeat to maximise propulsion during the leg action is a great to... This link: this contains links to all of our favourite backstroke dryland training for. Sign that you are not kicking from his hips, and coordination ” a bit... 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