‘Recovery Kick’ (for flutter kick and underwaters)Įach of these categories are movements that you do NOT get from normal exercises such as running, biking, burpees, and push-ups.Outsweep (start of the BR and FLY strokes).Specifically, what should you be focusing on in your dryland program? Here is a list of just the swim specific components you should be building out of the water EACH WEEK. And worse yet, a large percentage of the swim industry has little-to-no dryland program at all. But the swim industry is filled with dryland programs that are mostly burpees, push-ups, sit-ups, and such movements without any swim specificity. Is your program staying ahead of the swimmers’ needs? Are you using the relevant methods? Are you using the available time efficiently? Every swim dryland program should build the athlete’s power while simultaneously their Swim-Specific technique and muscle chains. Share Is Your Dryland Program Truly Swim-Specific? on LinkedInĬourtesy:, a SwimmersBest brand.Įvery swimmer and coach should constantly reevaluate their in-water and dryland programs on a regular basis.Share Is Your Dryland Program Truly Swim-Specific? on Pinterest. Submit Is Your Dryland Program Truly Swim-Specific? to Reddit.Tweet Is Your Dryland Program Truly Swim-Specific?.Share Is Your Dryland Program Truly Swim-Specific? on Facebook.Note: Even though a wetsuit handles one of the primary functions (creating lift) during a triathlon, a good kicker can still benefit from the other three functions. (Only use a two-beat kick if you do not choose to focus on your legs to improve your swim time.) In a six-beat kick, there is virtually no recovery time, generating a steadier propulsive force. Since the most powerful of the down kicks coincides with the end of the underwater pull, it helps stabilize the counter-rotation of the body.Ĥ. Because the kick is not symmetrical, it creates lift-the downward phase of the kick is more powerful than the upward.ģ. Depending on the strength and fitness level of the legs and the ankle flexibility, it creates propulsion.Ģ. The kick plays a huge role in overall speed because it provides four important functions:ġ. I believe focusing on the legs is one of the best ways to improve as a swimmer. As a triathlete, one of the biggest dilemmas, given the limited amount of swim training time you have, is how much time and effort you should spend trying to improve your kick. If there is one skill that most differentiates the fast swimmers from the not-so-fast swimmers, it would be the strength of the kick. A poorly executed 2 beat kick I believe usually creates excess drag through the legs working like large stabalises to the body movement and it is usually when you see a hammer kicking action or a very spread eagled style kick to counter balance the body"sinking" or an unstable body rotation. This flutter kick at a consistent level creates balance in the stroke and consistent forward propulsion. Moving away from a slower kick to a 6 beat kick doesn't mean that you have to kick harder it becomes more of a flutter kick than a hard core sprinting type kick (sprint kick which is generally unsustainable for most tri or open water swim race distances). While I have been swim coaching I encourage swimmers to push toward a 6 beat kick, but often as they do this they say "it is unsustainable" for them. I read this article just recenlty and really thought it was a great explanation to the importance of the kick especially the 6 beat kick for most open water swimmers and triathletes.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |