The pressure of the water on the ball of the foot and on the toes brings the foot to a neutral intermediate position. As the thigh moves upwards, the pressure of the water against the lower leg causes the leg to straighten. The upward movement of the leg begins while the knee is still stretching. This phase isn’t propulsive but prepares the leg for its upward movement.Īlso Read: What is the best age to start swimming lessons? Upbeat In the second half of the downbeat, the hip is locked in place while the knee stretches. This is how propulsion is created in the flutter kick. For this reason, while the foot is moving downwards, some water is pushed back. The foot goes into plantar flexion (meaning the toes are pointed, both by muscle contraction and by the pressure of the water against the foot as it moves downwards.ĭuring this phase, the upper side of the foot is facing downwards and a little backward. Shortly after that, the knee also bends a little. In the first half of the downbeat, the downward movement is initiated by a slight flexion of the leg at the hip. As one leg moves downward, the other one moves upward and vice versa. The legs are always kept parallel and move in opposite directions. Here’s a short video demonstrating the flutter kick: Let us now go into more detail about the technique of the flutter kick. Bending Your Knees and Pointing Your Toes during the Upbeat.Contribution of the Flutter Kick to Propulsion.This Jeff Grace Yoga cooldown is designed for runners, but will work for swimmers after a dryland workout too. 30 second prone ab reach through (15 on each side).30 prone ab reach through (15 on each side).30 seconds flutter kick (balanced on stomach).60 seconds flutter kick (balanced on butt).This one will really work the abs, legs, and back, so that’s where we’ll focus the warmup. Flutter kicks on your butt work on strengthening your abs, while flutter kicks on your stomach works on strengthening your back.
Today’s workout will be centered around flutter kicking, a favorite dryland workout of mine. See more at-home training ideas on our At Home Swim Training page here Flutter KickingĪs swimmers around the world are preparing for a gradual return to the pool, it’s time to start honing in our dryland workouts with some moves more specific to swimming (though, general fitness will continue to benefit you even once you are back in the water). These workouts are provided for informational purposes only. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises. These workouts will be designed to be done around the house. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. Share Daily Dryland Swimming Workouts Day #76 – Flutter Kicks on LinkedInįor the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers.Share Daily Dryland Swimming Workouts Day #76 – Flutter Kicks on Pinterest.Submit Daily Dryland Swimming Workouts Day #76 – Flutter Kicks to Reddit.Tweet Daily Dryland Swimming Workouts Day #76 – Flutter Kicks.Share Daily Dryland Swimming Workouts Day #76 – Flutter Kicks on Facebook.June 07th, 2020 At Home Swim Training, Training
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