“6 Kicks 1 Stroke” drill is one of the most transformative freestyle drills you can do!
The backstroke spin drill is one of the most effective ways of teaching swimmers to accelerate the straight arms quickly through the recovery phase of the stroke cycle.
Over the next several weeks, I will break down the flip turn into four components: the approach, the flip, the underwater and the breakout. Each of these components is important and I commonly see mistakes made in all four of them, often by the same swimmer.
Behind every swimmer moving forward is a vortex of water (wake) created by the separation of the water moving along the body (as the body moves forward).
To build a better freestyle or flutter kick, one must first understand where the propulsive power of the kick is derived and how to balance the two opposing forces of propulsion and frontal drag, in order to maximize the kicking speed.
Watch 4 time Olympian Roland Schoeman, World Champion Junya Koga and Elite Marathon swimmer, Lexie Kelly led by Coach Gary Hall take it back to the basics allowing the swimmer to feel ‘drag forces’ that may often go unoticed.
Dolphin kick backstroke is one of the best ways to learn how to develop a fast stroke rate.
While swimming, breathing is not that simple. The questions ‘How often do we breathe?’ ‘Where do we breathe?’ or even ‘How do we breathe?’ are legitimate ones. The answers are not that obvious, either.
Junya and Olympic champion Roland Schoemann demonstrate two important dryland exercises that help increase the flexibility of the ankle.
Having great speed in breaststroke kick is one of the techniques that led Olympian Rebecca Soni to gold medals in the Beijing and London Olympics.
Body Rotation is one of the key ingredients to a fast freestyle swim technique.
Many are talented kickers, but all fast swimmers work their kick a lot. Dolphin kick not only requires tremendous leg strength, it demands the whole body to move to create maximum propulsion.
World champion backstroker Junya Koga demonstrates a backstroke swim drill, also known as 6 Kick Switch, that will help you appreciate the importance of this extreme rotation from one side to the other.
Michael Phelps uses this technique. The dolphin kick freestyle was also used by Olympic Champion Michael Klim from Australia, in the final meters of his leadoff 100m freestyle on the relay at the 2000 Olympic Games.
Olympic Gold Medalist Roland Schoeman has developed one of the fastest dolphin kicks in the world. The dolphin kick has become so important in the sport of swimming, now being used in all four strokes, that it is commonly referred to as the ‘fifth stroke’.