Dryland flutter kick9/18/2023 Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)īecause Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Understand the Propulsive Phase of the kick: Come to a Race Club camp or private sessions in Islamorada or Los Angeles. Here’s some exercises to increase ankle flexibility: So that really leaves us with one good option for improving the kick, improve ankle flexibility. What is the right amount of knee bend? You will see exactly in some of our upcoming Race Club webisodes. Bending the knee too much is a bad choice, as the frontal drag forces will more than compensate for the increased propulsion. The other is by increasing the plantar flexibility of the ankle, enabling the foot to start from a different position on the down kick. One is by bending the knee more in preparation for the down kick. There are only two ways I can think of to increase the surface area of the foot pushing backward on the down kick, short of growing a bigger foot. Increasing The Plantar Flexibility Of The Ankle Both of those depend on strong leg muscles and great ankle flexibility. The amount of the force depends on the surface area pushing backward and speed or acceleration of that area. For a very brief time, perhaps a tenth of a second or so, with the contraction of the strong quadriceps and hip flexors, enabled by an extremely flexible ankle, the foot moves backward in the water, creating the propulsive force. There is really only one point in the kicking cycle where that happens and that is at the beginning of the down kick. In order to create a propulsive force in the water, the foot, like the hand, must be moving backward relative to the water. In fact, all of the propulsion from the kick comes from the down kick of the foot, not the up kick. Unlike the arms, however, where some propulsion is attained from the forearm, wrist and hand, all of the propulsion from the kick is derived from the foot. The Battle Between Frontal Drag Forces And Propulsive ForcesĪs with the pulling motion, there is a battle going on between frontal drag forces and propulsive forces. 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.
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