Leg strength and good ankle plantar flexibility are required to develop a strong flutter kick, but more is needed. Fitness of the leg muscles used in the kicking motion must also be developed to an extraordinary level.
Last month at the Winter Nationals, Zane Grothe broke two American records in the 500 and 1650 freestyle: 4:07.2 and 14:18.2. Not a bad weekend!
All of the elite swimmers of the world rotate their bodies along the long axis, the axis that their body is moving down the pool, while swimming freestyle and backstroke. They don’t just rotate a little bit. They rotate a lot. The question is, why?
If a swimmer is determined to use the kick for strong propulsion, the way most great swimmers do, then a six-beat kick is necessary…
World Champion Junya Koga demonstrates the one arm backstroke drill. This swim drill enables the swimmer to isolate the movement and position of the arm during the entry and underwater pull.
Per gentile concessione di Gary Hall Senior, 10 volte Record del Mondo, 3 volte Olimpionico co-fondatore del Race Club Per leggere…
Gary Hall Sr: “There are three different facets of dry land training, all of which are important; strength training, stretching and fitness. I am not aware of any elite swimmer that does not incorporate a dry land program into his or her training.”
A bad breakout can easily transform a good turn into a….not-so-good one. There are several important elements to performing a great freestyle breakout.
Having great plantar flexibility of the ankle is a prerequisite for developing a stronger, faster flutter kick.
Gary Hall Sr: “I consider frontal drag the number one enemy of the swimmer. In the medium of our sport, water, which is about 800 times denser than air, drag forces impact the speed of a swimmer at significantly lower speeds than in air.”
The motion of the pulling arm underwater is arguably the most important concept we must learn to swim fast freestyle and butterfly.
The important law of inertia comes into play at several key times during the flip turn and the approach to the wall is one of them. If a body in motion truly wants to stay in motion then the worst thing we can do is slow down while approaching the wall. Yet nearly every swimmer does.
Sculling with the hands is one of the best ways to teach a swimmer to feel the water.
Developing a fast dolphin kick is not easy, yet everyone can improve their dolphin kick speed with the right anatomical tools and training.