Another important foundation for beginners and pros. Having already looked at water awareness and safety, breathing and floating, it's time to add the leg kick or flutterkick. The flutterkick may do significantly less work than the arms in the crawl, aside from competitive swimming, but it can have a significant impact on your arm stroke and water position. So let's make sure you can combine awareness with effectiveness.
The basics of the flutterkick
Just as we need to feel water resistance with our arms and hands, it's similar with our feet and legs. In contrast to the arm stroke, where we pull and push, we kick up and down with our legs. It is very important that this stroke movement is performed from the hips and that the feet are turned loosely inwards.
Exercises for an effective flutterkick
From simple standing exercises to using a swimming board, there are various methods to learn and improve the technique. Regular practice is crucial to develop a feeling for the movement of the legs in the water and to refine the technique.
Flutterkick with support: practical exercises in the water
Various methods can be used to practise the flutterkick in the water, including exercises with a pool noodle or holding on to the pool wall. These assisted exercises allow you to refine the movement and build confidence in the water.
One of my favorite exercises - also recommended for professionals!
Go into deep water. If you feel insecure, use a swimming aid, such as a swimming noodle, which you place around your chest and under your armpits. You can also hold two swimming boards with your arms outstretched at your sides. Your chin should be slightly above the surface of the water. Now start to perform the alternating flutterkick with your legs stretched out. Focus on feeling the resistance on the sole of the foot, the instep and the calf.
Vary between fully extended legs and the flutterkick from the knees as if you were riding a bike. Observe which position gives you the most drive/resistance. The optimum position is with a slight bend in the knee, which allows a snake-like movement from the hips through the knee joint to the feet.
As soon as you have found the position with maximum resistance, slowly tilt your upper body horizontally, following your legs and continuing the alternating flutterkick until you are lying horizontally in the water and moving forward.
Further development of the flutterkick: kickboard and fins
Once the basics of the flutterkick have been mastered, more advanced techniques such as the use of kickboards and fins can be introduced. These tools help to focus on specific aspects of the flutterkick and further improve swimming performance.
Merging technique and movement: The culmination of the crawl leg stroke
Once the basics of the leg stroke have been mastered, it is crucial to synchronize the arm stroke, leg stroke and body position. By precisely matching and coordinating these elements, an efficient and powerful movement through the water can be achieved.
We recommend 6 flutterkicks for one arm cycle (2 arm strokes).
Conclusion: On the way to perfection
An effective crawl leg stroke is an important part of a successful swimming style. There are many
Depending on the intention, distance and personal swimming style, the flutterkick can be used in many variations.
While sprinters use a full 6-stroke rhythm, long-distance swimmers often only use 1-3 strokes per arm cycle. These variations have their raison d'être, and so you too can find and live your style.
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