Tips to improve your kicking

Kicking is a very important aspect in swimming and we all know that better kicking equal better swimming. Here are a few tips from Wayne Goldsmith that will help you improve your kicking in no time.

• Loose legs. The key to fast swimming and kicking is to stay loose and relaxed. Fast kicking doesn’t mean hard kicking. The faster you want to go, the more relaxed you have to be. When trying to kick faster, keep your legs loose and relaxed.
• Strong hips. The real power in swimming is in your hips. Great kicking starts in the hips, then the power builds and flows down to your legs (remember the kinetic chain). Start your kicking with a small but powerful movement of your hip, then allow the power to build as the muscles around your thighs, knees, sins and feet all join in sequence to produce a real powerful kick.
• Rhythm. Rhythm is the crucial element in all efficient movements. You can use a simple “1-2-3-4” count when kicking in backstroke or freestyle to develop a consistent kicking rhythm.
• Long legs. Long legs can build kicking power more effectively than short legs. You can’t elongate your legs with plastic surgery, so the next better option is to loosen your legs when you kick. Try to keep them as long as possible and point your toes toward the wall behind you with each kick.
• Flexibility. Flexibility allows you to get into efficient swimming positions with little or no effort. It is not only important for minimizing injuries, but in terms of kicking, it means that you can keep your legs long and loose and build  power in a flowing sequence from hips to toes.
• Strength. Great kicking is a combination of long legs (technique), loose legs (flexibility) and strong legs (strength training). You need all three to achieve optimal kicking efficiency.
• Fast kicks. During your workouts practice fast kicks. Try some timed kick goal sets. Try to achieve your kicking goals and standards with the same determination and passion as you do when you chase your swimming goals.
• Underwater kicking. It is important to maintain momentum when kicking underwater off the wall. Try to master the kicking underwater techniques: kicking underwater, kicking to the surface, and kicking into your first strokes.

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