Is it really easier to kick less?

Introduction

This tutorial focuses on enhancing your swimming technique by reducing the number of kicks you take per stroke. By mastering the art of a single kick per stroke, you can swim faster and more efficiently. This guide will outline key steps to improve your leg position, understand the forces at play, and implement effective exercises.

Step 1: Lengthen Your Body

• Aim to create a streamlined position in the water.
• Visualize lying flat on a surface to reduce resistance, similar to being in quicksand; spreading out increases your chances of staying afloat.
• Avoid bending at the knees and hips, as this reduces your surface area and increases drag.

Step 2: Understand the Forces That Lift Your Legs

• Recognize the three forces that influence leg position:
  1. Buoyancy: The natural upward force of water.
  2. Drag: Resistance created by your body moving through water.
  3. Gravity: The downward force acting on your body.
• Minimize drag by maintaining a horizontal position.

Step 3: Focus on Knee and Hip Flexion

• Maintain a slight flexion in your knees and hips to facilitate a more effective kick.
• Excessive bending can lead to inefficient movements, which waste energy.
• Aim for a smooth, fluid motion rather than an abrupt kick.

Step 4: Practice Exercises to Improve Your Kick

• Incorporate the following exercises into your training routine:
  1. Vertical Kicking: Perform kicks while floating vertically to build leg strength.
  2. Flutter Kicks: Practice flutter kicks while holding onto the pool's edge.
  3. Board Kicks: Use a kickboard to isolate your legs and improve your kicking technique.
• Focus on controlled, rhythmic kicks rather than fast, erratic movements.

Step 5: Determine the Right Amount of Kicking in Freestyle

• Assess how much you should kick during your freestyle swimming:
  • Too much kicking can lead to fatigue and inefficient swimming.
  • Aim for a balanced approach, using your legs to maintain momentum without overexerting.
• Experiment with fewer kicks per stroke to find a comfortable balance that maintains speed.

Conclusion

By following these steps, you can improve your swimming efficiency by kicking less while maximizing your body's length and minimizing drag. Practice consistently, and consider joining swimming communities or camps to further refine your technique. Remember, effective swimming is a combination of art and science, and with dedicated training, you'll see improvements in your performance.